Pregnant women should get 150 minutes of exercise per week, according to the American College of Obstetricians and Gynecologists. Walking, gentle stretches, and swimming are some of the best activities during pregnancy.
But what about yoga? The thought of twisting and bending might not seem like an activity that pairs too well with a growing stomach, but not all yoga is off the list. In fact, yoga might be the perfect workout for you.
Below, Dr. Gene Krishingner Jr. and our team here at OB/GYN Care Orlando shed light on which yoga poses are safe and which aren’t. Read on to learn more.
Yes! That said, not all yoga poses are safe and not all women can practice yoga. Before engaging in any workout 一 yoga included 一 ensure you’re medically cleared to work out.
As long as you’re cleared for exercise, the following yoga positions can be safe for pregnant women:
Many of these poses can be practiced from your first trimester to your third. However, stop if you become dizzy or disoriented while working out.
When you’re expecting, it’s best to avoid yoga poses that may press on your belly or put too much pressure on your uterus. You should avoid:
You should also avoid lying flat on your back (corpse pose) for more than a minute, especially in your second or third trimesters, as the weight of your uterus can press on your vena cava.
Also, pay attention to the room where you practice yoga. Hot yoga might be a good workout, but it’s dangerous for expectant moms. Work out in a cool room with good airflow. Hydrate well!
Like other types of exercise, yoga can boost your mood, reduce stress, improve circulation, and help you maintain a healthy weight throughout your pregnancy.
Yoga has a few additional benefits. According to one study, women who practiced yoga throughout their pregnancies were less likely to be induced, need a C-section, or need an episiotomy and more likely to give birth to babies with high APGAR scores.
Whether you’re a newbie to yoga or an aficionado exploring prenatal yoga for the first time, there are a lot of resources at your disposal. You can learn more about prenatal yoga through:
Ready to get cleared to work out? If you’re newly pregnant and want to start your own prenatal yoga routine, don’t forget to schedule your first prenatal appointment with us.
During your prenatal visits, we cover everything you need to know to support a healthy (and happy) pregnancy for you and your baby. From nutrition to prenatal vitals to workout recommendations, we’re your trusted partner.
Schedule an appointment at our Oviedo, Florida, office by calling 321-304-6249, or book your visit online.
