Perfect Portraits Photography got in touch with the amazing Toni, who teaches yoga at Toni Marie Yoga, to ask some important questions about the benefits of antenatal yoga and what is best to avoid to keep mum and baby safe.
"There are so many benefits to taking part in this beautiful and safe way for you to stay active and healthy while pregnant."
What trimester is it best to start antenatal yoga?
Toni says "ideally start in the second trimester but if you are already regularly taking part in exercise and your gp/midwife has no concerns you could do it earlier." It is best to check with your health care providers before starting any new exercise regime.
What are the benefits of antenatal yoga?
"There are so many benefits to taking part in this beautiful and safe way for you to stay active and healthy while pregnant".
Here are just a few of the benefits -
🧘♀️ Yoga in pregnancy is a great way to stay active and is healthy for you and your baby.
🧘♀️ Yoga classes in pregnancy use relaxation and breathing techniques with postures that are adapted for pregnancy.
🧘♀️ Yoga has been shown to reduce anxiety and to help women stay calm in pregnancy and labour. It can also improve sleep.
🧘♀️ Many of the breathing techniques you use in yoga can help you get ready for giving birth.If you use them during your labour they will help you stay calm and breathe steadily through your contractions.
🧘♀️ Doing yoga during pregnancy may even mean you need less pain relief during your baby’s birth.
🧘♀️ Create friendships with other mums to be, these can carry right through as your child grows.
What yoga poses should I avoid during yoga?
When taking part in a Yoga class please practice safely and mindfully, considering the following tips:
🧘♀️ If you already practice Yoga regularly, inform your teacher so they can determine the suitability of their class while you are pregnant.
🧘♀️ Always listen to your body and only do what feels good. If you are nauseous or dizzy, or don’t feel comfortable or safe, skip the pose.
🧘♀️ You don’t have to rush through transitions. Take your time and follow the pace at which your body is ready to go. Take any breaks you need.
🧘♀️ As your body is changing, you’ll notice that certain poses won’t feel as comfortable or attainable as they did before. Use props to adapt your practice as necessary.
🧘♀️ It’s generally advised not to drink during yoga. But, during pregnancy, you need a lot more liquids than usual so sip water if needed.
🧘♀️ Unlike regular Yoga practice, please eat regularly and don't practice on an empty stomach.
Avoid placing pressure on your belly by keeping all twists open.
Avoid any postures that involve lying on your belly or lying flat on your back, instead lie on your left hand side and prop yourself comfortably.
Avoid deep backbends to avoid overextending your abdominals
Avoid intense ab work such as crunching. This can put too much strain on the connective tissues
How is antenatal yoga different from regular yoga?
Toni says "Antenatal yoga differs from a regular yoga class as the focus is on supporting mum-to-be through her pregnancy and labour journey. Breathing techniques are learned to assist during pregnancy and in labour, postures (asanas) are modified to support the changes in your body and extra strain the ligaments and muscles are exposed to from the weight of baby, lots of emphasis on strengthening the muscles most affected by pregnancy and labour."
How long into my pregnancy can I do yoga?
"You can practice for as long as you feel comfortable and safe to do so. I have had regular clients continue their practice as soon they found out they were pregnant and continuing right up until delivery. Always tune into your body and how it feels, and consult a GP or midwife if you have any health conditions or any problems during your pregnancy."
If I already do yoga, should I switch to antenatal yoga whilst pregnant?
If you regularly practice yoga please let your yoga teacher know you are expecting, so that they can guide you with any adjustments you may want to make. Prenatal yoga is specifically designed to support and nurture the body. A regular class may just need a few adjustments.
"I have many clients who continue in my regular class but I give them alternative postures in some parts of the class. Everything is about regular communication, mum to be really listening to her body and of course medical support throughout."
What should I expect to happen during an antenatal yoga class?
A typical yoga class specifically for pregnancy might involve:
🧘♀️ Breathing techniques - You will be taught a range of different breathing techniques. These are useful for managing stress and anxiety whilst pregnant, but are also super effective when in labour to manage the pain of your contractions in a controlled and empowering way.
🧘♀️ Stretching, Strength and Balance. You will be guided through a range of gentle movements to help strengthen your body, stretch and relax your muscles, and to encourage great balance. In some classes you may be taught comfortable positions that can aid you during labour. Some specialist classes include a partner workshop so that your birthing partner can learn how to support you whilst in labour.
🧘♀️ Relaxation. At the end of each class, time is dedicated to helping you find comfortable positions to aid you resting. You may be guided through a short meditation or mindfulness exercise so that you can take time to rest and reset.
Toni says "I highly recommend attending a yoga birth prep class if your teacher offers it. This is a class for you and your birthing partner so that they can learn the breathing techniques you have been practicing and so can help keep you focused during labour. Your partner can learn ways to support you in different yoga postures that are ideal for a comfortable delivery. It’s also a great opportunity to connect together."
🧘♀️ For those that are working, did you know that you are entitled to paid time off work to attend antenatal yoga classes if your Midwife/GP confirms that it would be in the best interests of the health of you and your unborn child?
🧘♀️ Always aim to find a class taught by a yoga teacher with specific training in pregnancy yoga. Ensure the style of yoga and teaching feels comfortable to you. Avoid hot yoga as this can raise your body temperature too much, causing a condition known as hyperthermia.
🧘♀️ For more information on Pregnancy Yoga classes please contact Toni at www.tonimarieyoga.com or on Facebook/Instagram @tonimarieyoga
🧘♀️ Toni also offers private antenatal yoga classes for couples, and also specialises in fertility yoga.
