Pre and post natal yoga

Pre and Post natal Yoga

Pre Natal Yoga

Pre Natal Yoga

Pre and post natal Yoga Class is a place where information is exchanged and questions are answered, so it’s important that the teacher be trained in pre and post natal yoga—and it’s even better if she’s been through the experience of childbirth. Prenatal yoga is a great way to train for labor and to enhance the experience of pregnancy, and post natal yoga aids to get back to your normal self again.

Pre natal Yoga

Pregnancy is a time when a woman is battling fatigue, mood swings, sickness, swollen ankles and breathing problems. One of the best solutions to ease all these problems is Yoga. It is important to exercise during pregnancy for both; mother and the baby. Yogic exercises are gentle and help to relax both mind and body. But before beginning any of the exercises it is necessary to consider your medical history. Every lady is unique and also every pregnancy is unique in itself. So think well before you jump into just anything.

Aim of pre natal yoga

The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and no health complications. Yoga teaches us to listen to the needs of our body and to trust its wisdom. Deeper intimacy with the body allows pregnant women to rely less on rational thinking and more on intuitive wisdom. Positions and exercises practised across the three trimesters of pregnancy differ with every phase. It isn’t just about yoga; it is about doing it under expert supervision and favorable environment. But both; prenatal yoga teachers and their students say that when approaching labor, it is best to expect the unexpected.

By doing regular exercises, a lot of happy hormones are released called ‘endorphins’ that keep a mother energetic and positive.

At a time when you may feel tired, moody, nauseous, and out of control, a regular prenatal yoga practice can give you the energy to enjoy your pregnancy, the serenity to build a deeper intimacy with your own body and spirit, and also the presence of mind to expect the unexpected and be fully present for the miracle of birth.

For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent. Women who are regulars would require minor modifications to their yoga routine during pregnancy months when the body is undergoing hormonal changes.

How to start

  • If you have been practising yoga already, you can continue during your pregnancy. However, if you are planning to start yoga as a form of exercise during pregnancy, it is ideal to do so in the second trimester. The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time.
  • Find a qualified yoga instructor or opt for a prenatal yoga classChoose an instructor who is well-qualified and experienced in teaching pregnant women.
  • To meet the needs of your changing metabolism, eat a light meal or snack about an hour before class, drink plenty of liquids, and don’t push yourself.
  • Listen to your body carefully. If you feel any discomfort, stop. You will probably need to modify each pose as your body changes.
  • Yoga can be practiced anywhere – indoors or outdoors. Just make sure it is a calm and quiet environment with adequate ventilation.
  • Yoga gear should be comfortable, convenient and simple. All you need is loose, comfortable clothing and a yoga mat, rug, blanket or carpet.
  • Set aside a fixed time for yoga.

Some important tips:

  • Avoid lying on your back after the first trimester; it can reduce blood circulation to the uterus.
  • Avoid poses that stretch the muscles too much. You are more at risk for strains, pulls and other injuries right now because of the pregnancy hormone relaxin, which softens and relaxes joints and connective tissue.
  • From the second trimester – when your centre of gravity starts to shift – do all standing poses with your heel against the wall or use a chair for support, to avoid losing your balance and risking injury to yourself or your baby.
  • While twisting, move from the shoulders and back, rather than the waist, to avoid putting pressure on your abdomen. Twist only as far as it feels comfortable – deep twists are not advisable in pregnancy.
  • Never force your body into a stretch or pose. Regular practice will make seemingly impossible poses more accessible.
  • Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen.
  • Asanas that require lying down on the weight of your stomach should be strictly avoided.
  • Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed.


Post natal Yoga

After giving birth, a new mother not only has a beautiful bundle of sweetness to love, but she’s usually left with a sore lower back, tight hips, and tense shoulders as well. Motherhood is the beginning of a new life for every woman and yoga helps in bringing about a balance in between that previous and the present life and helps the body to get back to its normal rhythm gradually. Don’t expect yourself to be exactly same as before because our bodies are always in transition, But you can expect to be healthy, vital, and strong again.

Carrying the baby for nine months along with the strain of delivery (C-section or normal) puts a lot of pressure on the body and the body goes through a lot of pain. Practicing gentle yoga poses and pranayama helps in speeding up recovery, relieving lower back pain and comforting the strained muscles of the shoulders, arms, back, hip and legs. Connecting with your body and breath through the yoga postures can not only help with your physical recovery, but can help to balance your mental and emotional well-being during this new and often challenging time.

It is best to start doing yoga only after 6 week of delivery or till the bleeding stops completely to avoid injuries and complications. We further recommend that for vaginal delivery, allow yourself a 6 weeks rest, and for caesarian delivery take rest from 8-12 weeks time.


If you are willing to join a pre and post natal yoga class and searching  for one, then we are here for you. Click here to know more.







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