Yoga is one of the three forms of prenatal exercise recommended by midwives, the others being walking and swimming. Pregnancy yoga is modified for each of the three trimesters to prepare women for childbirth. When taught by qualified and experienced pregnancy yoga teachers, it is empowering, safe, effective and fun.
Joining an antenatal yoga class will:

• strengthen and stretch you in preparation for birth
  
  
• teach you essential breathing techniques
  
  
• help you to position your baby well in the womb
  
  
• deepen the loving connection with your baby
  
  
• increase your self-confidence
  
  
• introduce you to other mums-to-be in a totally supportive, friendly and fun environment as you prepare for one of the most important days of your life.

Why specific yoga classes for pregnancy are best

• As everyone is in the same boat, the teacher can focus entirely on issues and asanas appropriate for pregnancy, ensuring individual attention when necessary.
  
  
• Sharing the experience of pregnancy with other expectant women allows friendships to develop that often last a lifetime. Being able to discuss the changes going on and express concerns openly to understanding ears is incredibly helpful, particularly for those who may not have family or support nearby.
  
  
• Explaining and supervising the use of props and modifications necessary can be done without having to consider non-pregnant students wanting attention too.
  
  
• Most teachers feel better able to teach a class tailored for pregnancy, as opposed to having prenatal students in a general class, because they can devote themselves entirely to what is relevant to pregnancy, labour and delivery.
  
  
• Small is beautiful when it comes to class size (as opposed to belly size!), and most prenatal classes have a maximum of 8 or 10 students.
  

Why yoga is so beneficial for mother and child

Pregnancy is a time of enormous change and major hormonal shifts. Yoga practice teaches pregnant women how to adjust to the changes that arise on all levels – mental, physical and emotional, enabling them to have the best possible experience of pregnancy and childbirth.

Physical benefits

• Increased flexibility, release of stiffness and tension in the joints and muscles resulting in a healthier, more enjoyable pregnancy and can lead to an easier birth.
  
  
• Can ease the common ailments of pregnancy such as nausea, tiredness, headaches, backache, constipation and swollen joints.
  
  
• Lymphatic drainage is improved, reducing the likelihood of swollen joints, puffiness and swelling caused by oedema (fluid retention).
  
  
• Improved muscle tone which eliminates flabbiness and will reduce the risk of prolapse; it also reduces the incidence and severity of backache, which is so common in pregnancy.
  
  
• Improved digestion and elimination, ensuring toxic waste does not stagnate in the body. Helps to maintain an appropriate weight and good diet; cravings for salt and sugar are less likely.
• Reduced risk of high blood pressure, varicose veins and haemorrhoids as the body is toned and all its systems function more efficiently.
  
  
• Awareness of the breath and practice of pranayama will increase lung capacity and reduce stress levels.
  
  
• The combined results of all of the above will bring more restful sleep, greater vitality and an increased ability to enjoy the development of the new life – the miracle – within.
  
  
• If the expectant mum enjoys a healthy pregnancy and takes good care of herself, her baby is more likely to be born with ease and be healthy, and mum will quickly regain her figure and energy.
  
  

Mental and emotional benefits

Whilst the enormous changes that take place on a physical level are obvious and visible, emotionally and mentally the expectant mum also undergoes significant change. The practice of asanas, pranayama, meditation and relaxation will help her to accept these changes and adapt to her condition in the following ways:

• It will be easier for the first time mother to expand her horizons beyond herself as her child develops within. She will learn to put the needs of someone else before her own, perhaps for the first time.
  
  
• The increasing awareness of the constant presence of a new life can help to build an early bond between mother and child and encourage it to deepen throughout the pregnancy.
  
  
• The calm approach that results from regular practice will empower and anchor her, enabling her to ride the emotional rollercoaster sometimes experienced in pregnancy without becoming fearful or panicky.
  
  
• Regular practice of all the disciplines mentioned above will help mums to relax and therefore assist the process of labour and birth. Contractions become more manageable when the appropriate breathing techniques are used.
  
  
• Mums to be who make an effort to build good health in pregnancy, and to prepare for labour and birth, generally feel less anxious and better equipped to give birth.

Last minute preparation mums

For most women, a 10-week course and regular home practice are necessary to learn and become confident with meditation, pranayama, asana etc.

However, some women come to yoga only in their last month of pregnancy. They are usually busy, focused women who have started maternity leave at 34 weeks or later, which is increasingly common these days. Without exception in my experience, they prove to be fantastic students, totally committed to daily practice and an active birth – no doubt acutely aware that time is short before the big day, hence their commitment.

So if you come into that category, don’t think you’ve left it too late, because you haven’t. There’s still time to find a prenatal teacher who can give you one to one tuition, and offer you and your partner birth rehearsal classes as well, so you are well prepared.