Yoga in the heart of the city

Yoga and its Role in Pregnancy

by Vicki Soper, Yoga teacher and mother

Yoga is a Hindu philosophy which aims to achieve a state of physical and spiritual well-being through certain physical exercises and postures as well as through relaxation and contemplation. Hatha yoga is the best known system of yoga in the West. It is designed to improve our physical health, balance and equilibrium. The postures that yoga teaches reduce stress, making you sleep better and leaving you calm, relaxed and with a clear, untroubled mind. In this way yoga promotes both, an inner and outer harmony. The postures involve a slow, deliberate stretching and releasing of the muscles; each asana is done slowly and is held for a few minutes, allowing you to develop an awareness of you body and its internal and external tensions. According to the philosophy of yoga, breath embodies the individual's life force or 'prana'. Although breathing is usually an unconscious action, it is possible to become aware of it and to control it, which allows you to release tension throughout the body - a great benefit for a pregnant mother.

When you start, it is best to learn yoga from a qualified teacher and later you can practise at home. Yoga is most beneficial if done regularly - ideally every day.It is important to tell your yoga teacher when you are pregnant, and equally important to inform you teacher if you had any previous problems or miscarriages. It is not advisable to start yoga for the first time during pregnancy without a teacher. If you go to a class you will not be expected to do anything that might be difficult or dangerous. Some classes are specifically for beginners, others for more advanced students - choose a class that suits you!

If you are already experienced in yoga, you should keep it up throughout your pregnancy. Your body secretes a hormone which makes you joints more flexible than usual, so you may notice an improvement in you asanas. Sitting poses are particularly good because they help to open up the pelvis before the birth. Standing poses are good too, because they strengthen the legs, which help you carry the extra weight of the baby. It is important to listen to your body - only you can really judge what you are capable of doing and how best to adapt your asanas as you grow bigger.

Relaxation is important in pregnancy, and yoga is one of the best ways of training yourself consciously to relax.

Once you have been taught the basics of yoga by a qualified teacher, it is quite possible to practise at home. Many people though prefer to keep on going to classes in order to make sure they are performing the positions properly and effectively. They then supplement the classes with additional regular practice at home.