Embracing Yoga Practices: The Benefits of Prenatal and Postnatal Yoga

By Dennis Bluthardt, Namaste Studios

In the early tradition, yoga was often a means of gaining perfect body health and peace of mind. From the perspective of the modern fitness industry, not much has changed. However, my engagement in the method has evolved.

Although I always felt it was a spiritual endeavor, I mostly did what people often do when they visit a public arena to exercise, working on my body and not much else. I soon found that this was not what yoga was, and even though I found myself doing about a thousand sun salutations in one season, there was undoubtedly a lot more to the method than touching toes and standing on fingertips. There was something else to learn, something more important than the body, and it was all about personality.

Understanding Yoga Practices

The advantage of yoga is that it does more than improve physical fitness; it can also help with mental, emotional, and spiritual development. It encourages the interconnection of the mind, body, and spirit to promote balance and harmony in life.

Practices can differ at different life stages. Prenatal yoga is designed for pregnant women to help them understand and adapt to the changes (physically and psychologically) that they experience.

In children, yoga can help increase focus, attention span, and concentration and improve physical coordination. In working adults, it can help improve performance, both at work and in the home, and increase mental (and physical) resilience to the effects of stress and other diseases (like hypertension and high cholesterol); in seniors, it can help reduce anxiety, fatigue, and specific health issues.

The Importance of Prenatal Yoga

Often referred to as “pregnancy yoga,” prenatal yoga is a form created explicitly for growing baby bumps. The poses and flows in the sequences are gentle, tailored toward the physical changes that happen when one is expecting. In other words, pregnancy yoga zooms in on alignment, relief-focused and restorative moves, and, of course, deep-breath work; it’s yoga, after all.

One of the main reasons to try prenatal yoga? You’ll gain flexibility and strength right where you need it the most. As the body changes monthly, some parts become more achy than others. Many practitioners find that areas of the body that harbor an influx of discomfort are the lower back, hip flexors, shoulders, and sometimes, the wrists. Moreover, strengthening the core and the structures around the birth canal can be helpful. The goal here is to condition the body in preparation for the physical requirements of labor and delivery. The tissues surrounding the birthing muscles should also be “flexible” (or, more so, elastic) enough to allow for a safe delivery.

Beyond flexibility and strength, it’s also worth mentioning that you are practicing mindfulness. The techniques you learn in class can be applied whenever you feel life’s everyday stressors creeping in on you, helping you better manage your stress. To this end, the practice of prenatal yoga is a very calming, centering, holistic one.

Key Prenatal Yoga Poses

Yoga practices help you as a mom-to-be stay as healthy as you can physically and maintain your emotional balance and mental well-being. Key poses, or asanas (like Cat/Cow, Child’s Pose, and Warrior II), can help you alleviate some of the general discomforts we see in pregnant populations, like fatigue and back pain. You can modify each post to suit the trimester of pregnancy in which you find yourself. As your body changes, change how you do some poses. You will learn to pay close attention to how you feel as you move through the asanas.

To illustrate, I will list the poses as follows: First Trimester, Second Trimester, and Third Trimester. You can do the poses listed for FIRST TRIMESTER in the first three months after you learn you are pregnant. For the SECOND TRIMESTER, do these poses between months four and six. For the THIRD TRIMESTER of your pregnancy, you may use the poses suggested for months seven up to term. 

Depending on your circumstances, you may need to cease or reduce the practice of yoga poses or asanas and listen to your body. Stop and think. This kind of body feedback is essential to the yoga practitioner in the sciences of yoga. Use these guidelines as a reference and modify your practice according to your current feelings.

Important: Whenever you begin a new exercise regimen during pregnancy, you must discuss this with your practitioner or healthcare team member. You probably have at least one midwife, a nurse, or an obstetrician from whom you consult during this life-cycle event. Some women have several or all these excellent members from which to choose. You’ll want to ask about how to modify exercise during pregnancy.

Transitioning to Postnatal Yoga

Postnatal yoga is a type of yoga specifically for new mums and focuses on rehab and well-being after giving birth. Following pregnancy, women often have a weak core, pelvic floor issues, and fatigue; the list is endless. Postnatal yoga targets these areas to encourage a quicker but gentle recovery back to “normal” health.

Furthermore, aside from the physical changes, the likelihood of postpartum depression (PPD) and anxiety is a realistic concern. Being a new mother, in general, is overwhelming, and women often feel lost within themselves. Postnatal yoga aims to allow new mothers the opportunity to “get back to themselves” and feel more centered while potentially combating or preventing PPD.

Besides, for those who are capable or feel well enough to participate, postnatal yoga may strengthen their connection with their baby. Initially, transitioning into motherhood may feel surreal (it’s still fascinating!), so doing it all at once can be overwhelming. If the mother participates in classes and allows the baby to be included (doing mild stretches and poses with the baby), they may improve their bond with the baby.

Essential Postnatal Yoga Poses

For new moms, a simple routine of sitting poses, such as twists and side stretches, and a few gentle baby backbends like the Sphinx pose can help to counteract the stiffness and discomfort that can result from all the hours spent feeding their baby. The upper back, shoulders, and neck are almost universally stiff or painful for new moms. Prasarita Padottanasana (Wide-Legged Standing Forward Bend), supported on a bolster or blankets, provides a gentle opening for the upper back and can bring welcome relief to this area.

Practicing pranayama (breath exercises) is an excellent support for involution. Slow, deep yogic breathing helps transform the habit of shallow breathing and the sensation of feeling “breathless,” often acquired in the third trimester of pregnancy. These breath practices can be tremendously soothing to an over-tired or overwrought new mother. Many new mothers develop a wonderfully intuitive, rhythmic rocking motion that gets them and their babies through those difficult early days. Transforming this intuitive behavior into a conscious, intentional practice of rhythmic rocking can enable a student to access a powerful maternal tool for self-soothing and grounding.

While walking is the most critical and adequate physical activity for new moms, the best advice we can all follow, no matter where we are in the arc of our reproductive lives, is to lie down and rest for twenty minutes twice a day. It’s the best thing we can do to restore the nervous system and develop reserves of energy and vitality. A helpful saying in yoga is, “Why lie down when you can sleep? Why sit when you can lie down?” Lying down isn’t giving up but gathering strength and resilience. Why not lie down with your baby? Even the busiest moms, who are washing clothes and cleaning the house, can get ten minutes of shut-eye during the day, then get back up knowing they have more space and energy to meet the rest of the day.

Finding the Right Yoga Class

Prenatal and postnatal yoga are specialized practices designed to meet the specific needs of expecting and new mothers.

Prenatal yoga:

• Prepares the body for childbirth
• Increases flexibility
• Assists with relaxation

Postnatal yoga:

• Aids in recovery
• Strengthens muscles (especially core-focused exercises)
• Facilitates the emotional connection with the baby

The protective barrier of the computer screen has softened the scare factor of walking into a new yoga studio, so explore pre-recorded and live prenatal and postnatal yoga classes! Online classes can, on the right, include prenatal and postnatal yoga, which are specialized practices designed for expecting mothers.

Practice when it’s convenient for you!

• Provide appropriate body positioning in a seated or standing pose (or relax in Savasana) so you can meditate and be mindful, soaking up all of the end-of-class goodness!

Again, expect and embrace! Final relaxation varies from class to class and teacher to teacher. There’s no “right” way to lay in Savasana (although the poses we’ve described are generally the most common). Plus, being comfortable is the most important thing. So get everything you need: a bolster, a blanket, or a block. Close your eyes and let the yoga soak in.

How Do I Prepare for Savasana?

In a typical yoga class, the teacher guides the class from a more dynamic and physically challenging practice to a more cooling, relaxing one as the class nears the end. Savasana, Ah, the last integration point at the end of class. You can think of this sometimes like dessert; it’s the sweetest part, in many respects, at the end of class. The real gift comes when you show up to receive it.

As your practice winds down, empty your mind as best you can, as the monkey mind often creeps in during Savasana. Your stress and busy mind can wait!

It’s just a few quick moments in an entire day or week, so use this time to relax your body and mind. Celebrate this space in your practice and your day, as it’s at your fingertips.

We hope this clarifies and encourages you to settle in deeply and truly enjoy the sweetness of Savasana. Enjoy, yogis, you’ve earned it!

Prenatal yoga can help you be more comfortable in your new and ever-changing body. Expecting bodies will decrease in physical flexibility, strength, and balance. Prenatal classes help to fight against these changes.

We can help pregnant women increase these physical, mental, and emotional benefits. In the next chapter, it is vital to hold space to connect with your growing baby and let go of any anxiety. You don’t want to stress your body out during this transformative time; relax!

Also, we’ll do some special mommy/daddy and me workshops in the future, so we’ll get used to all the breathing techniques we learn for labor and delivery.

Bringing moms together for a postnatal yoga class will help you regain strength, stamina, and stability. Going from 9 months pregnant and recovering from birth calls for gentle care of your body during this time.

All postnatal yogis must fix their posture and focus on rebuilding core muscles. We offer modifications to make regular movements safe and strengthen the core! 

Grab a group of new moms with one thing in common: baby yoga. We learn from what we share, and sharing parts of our stories with other women helps with feelings of isolation.

Invite a fellow yogi when you find a local postpartum yoga class or join a regular one. Benefits come from challenging your body in new ways that cater to your experience, body, and expected birthing journey. What could go wrong?

Where are you in your birthing journey?