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Yoga is such a wonderful way to keep fit during pregnancy. It has all the advantages of stretching with the added bonus of calming the mind and preparing your body for labour. The breathing techniques you practise during a yoga session are hugely beneficial when it comes to giving birth and you'll be glad of the improvements to your strength and flexibility as well. Yoga in pregnancy promotes health and well-being, is great for alleviating stress and tension, improves your circulation and releases endorphins to make you feel good too! Studies have shown that women who practise yoga during pregnancy are less likely to develop high blood pressure or go into premature labour. Many 'asanas' will help create more space in your pelvis for your baby and can help ease back pain. Yoga soothes the mind, refocusing your energy and helps you to prepare psychologically for your baby's birth. There are a number of poses that can assist or even speed up labour, easing your baby's entry into the world - and help speed recovery after the birth as well. Breathing techniques, 'pranayama' can be invaluable during labour, helping you to relax and manage pain. Joining a class is a great idea, especially if you can find a dedicated ante-natal class - but it's also something you can practise at home as well. You don't need any special equipment -although wearing a supportive top will help improve your posture and spread the weight of your developing baby to your back and shoulders. And leggings that stretch as you stretch and cover your bump will be more comfortable. Yoga poses with extra care! Doctors will sometimes advise against vigorous workouts during the 1st Trimester and you may not feel much like exercising. Listen to your body and do what feels right for you - remember yoga is about stretching, breathing and body awareness and should not cause any strain or discomfort. Here are some poses that you might want to avoid or modify during your yoga routines. Avoid any poses that require you to lie on your front - such as Cobra Pose (Bhujangasasna) or Bow (Dhanurasana) Twists which constrict the abdominal area can be adapted by twisting in the opposite direction so you twist your spine rather than twisting and constricting your belly. During pregnancy your ligaments will begin to soften, in preparation for the birth - especially during the 3rd Trimester. You'll need to avoid over-stretching - especially in the pelvic area. Softening ligaments can also result in some instability of the pelvic joints, which may make shifting from one leg to another slightly uncomfortable. As your bump gets bigger, some poses become more challenging. Make sure you widen the space when doing forward bends so as not to apply any undue pressure. At some point during the 2nd Trimester you may begin to feel uncomfortable lying on your back. A rolled up blanket or a bolster may help. If you become too uncomfortable simply stop! Inverted poses may sound uncomfortable but can be quite helpful, providing relief from the pressure of your baby on your bladder and to give your legs and lower back a rest from the extra weight - but don't do it if it feels uncomfortable! It's a good idea to practice the poses right from the beginning of pregnancy to ensure you adjust to your changing centre of gravity. Avoid any postures or movements that involve extending the spine backwards. Alexandra McCabe is a founder of https://www.fittamamma.com, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and step by step yoga guides. Read here for tips to include pregnancy and postnatal yoga it to your everyday life
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