7 Practical Ways Prenatal Yoga Relieves Your Most Uncomfortable Pregnancy Symptoms
Pregnancy is a time when your body quickly changes, causing multiple uncomfortable pregnancy symptoms. If you’re pregnant and uncomfortable, you don’t have to suffer through the discomfort. Practicing yoga will ease your most uncomfortable pregnancy symptoms.
Your pregnancy test shows the long-awaited result — ‘PREGNANT.’
Congratulations! You’ve waited for this day.
You feel the initial excitement, and then you feel something more. Actually, a lot more – uncomfortable pregnancy symptoms.
Ouch, you may not have seen that one coming.
Hello there. My name is Lakia. I’m a writer and a mom, just like you. I'm expecting my fourth child, at the time of this writing, so I can relate to where you are right now.
I’m fresh out of my first trimester and I thought I would use my writing to give you a gift – powerful information about a habit that has been a complete game changer for me during each of my pregnancies and labor experiences.
As a mother of 3 toddlers, among which is a set of twins, I’m all too familiar with the constant demands pregnancy can have on our bodies. Sure, you’re happy to experience this beautiful and awe-inspiring process called pregnancy, but what gives? Why does it have to be SO uncomfortable?
Say, “Amen” if you want to say, “Girl, bye,” to these common pregnancy symptoms:
Pregnancy nausea
Bone-tired fatigue
Insomnia
Mood swings
First trimester headaches
Constipation (Why doesn’t anyone talk about this one)?
(Every trimester) lower back pain
Upper back pain
Just plain old pain
A general sense that your body is not your own anymore
Sound familiar? You are not alone. I’m right there with you. The majority of pregnant women across the globe are right there with you.
You feel that tug and pull of both gratitude and general unpleasantness. And that’s because pregnancy is a time when your body changes at the speed of light.
There’s your blood volume increasing by 45-50% (that’s if you’re having one child; it doubles with a multiple pregnancy).
Your breast size increases.
You feel bloated.
Oh, and you grow a whole new organ called a placenta.
With all this new expanding activity, you’re bound to be tired–especially in the first trimester when the placenta is being built.
Thanks to lovely pregnancy hormones, like progesterone and relaxin, that help sustain your pregnancy, you’re also nauseated. Maybe even vomiting. So sorry for you, my friend. This is not an easy thing.
And last, but certainly not least, are the emotional changes you’re experiencing, again – thanks to the lovely cocktail of pregnancy hormones you’ve been poured by our Mother Earth bartender.
Thanks a bunch, Mother.
**Contrary to Former Beliefs, Something CAN Be Done**
What if I told you there’s a proven way to manage the worst of pregnancy symptoms? The big dogs–the nausea and fatigue, so characteristic of the first trimester. And also the pain, stiffness, ‘can’t breatheness’…yes, all that.
Can you imagine:
🎯Less nausea?
🎯A boost in energy?
🎯Feeling mobile?
🎯Pain relief?
Yes, please. Sign me up!
Well, cue your new friend–prenatal yoga (applause).
*What is prenatal yoga, you ask?*
It’s yoga that is safe for you to do while you’re pregnant. This form of movement is bound to be your favorite way to exercise, once you give it a try.
And, if you’re already a seasoned yogi – Namaste – and I hope to convince you to not closet your mat and blocks while you’re pregnant. It’s time to embrace them all the more!
What Are the Benefits of Prenatal Yoga?
Yoga is a mindful form of exercise that uses poses for strength, flexibility, breath control, and relaxation. “The benefits of yoga come from its focus on mental centering and focused breathing.” 1
So, how is prenatal yoga different from regular yoga?
Prenatal yoga uses poses that are safe for pregnant women. Yoga helps improve:
✔️Muscle strength
✔️ Flexibility
✔️ Breath control
✔️And relaxation
And the benefits of prenatal yoga are twofold – you get benefits during your pregnancy and during labor.
First, you get the right now relief of your worst pregnancy symptoms.
AND, you get the benefit of an easier labor, because, you know – breath control, relaxation, strength, flexibility – all needed during the labor process.
Here Are 7 Practical Ways Prenatal Yoga Relieves Your Uncomfortable Pregnancy Symptoms
Less Nausea
Up to 70% of pregnant women experience nausea at some point. While nausea is not harmful to you or your sweet dear, it makes everyday life miserable.
Prenatal yoga soothes nausea with chest opening and space-making poses. Deep breathing into tight spaces eases tension and loosens your tight places.
2. Better Sleep
If you’re struggling with sleep during your pregnancy, you’re in good company. 75% of pregnant women experience sleep issues.
Yoga is great for getting your stress levels and sleep patterns back in line. Consistent yoga practice improves your sleep for these very reasons.
3. Less Lower Back Pain
Anywhere from 50-70% of pregnant women experience back pain. Pregnancy hormones, more weight, posture, and center of gravity changes all play a part in pregnancy back pain.
Prenatal yoga relieves your back through stretching, lengthening, breathing, strengthening, and balancing poses. Did I hear a sigh of (pain) relief?
4. Less Stress
According to a 2022 study, about 12% of pregnant women suffer from depression across the globe. That means more women experience prenatal (during pregnancy) depression than postpartum (after delivery) depression.
Anxiety often comes along with depression. So, you are not alone if you are experiencing anxiety or depression during your pregnancy.
The same study showed how “yoga was effective in reducing depression and anxiety for pregnant women with or without depression.”
So, whether it’s clinical depression and anxiety or general stress, prenatal yoga supports your mental health.
5. Fewer Headaches
Headaches in pregnancy happen, because of the sudden boost in blood flow and hormones. Study after study proves that yoga eases headaches during pregnancy.
Specifically, poses and practices that focus on meditation and breathing calms your body’s fight or flight response. The result? Headache relief.
6. More Strength, Flexibility and Endurance
Prenatal yoga is absolutely exercise. The benefits of choosing prenatal yoga as your form of pregnancy exercise lie in the sustained poses that isolate muscle groups.
Stretches and focused breathing give you more flexibility for day to day tasks and also prepare your body for labor and delivery.
Yoga focuses on building core strength and prenatal yoga emphasizes pelvic floor strengthening postures. Plus, you improve your endurance with mindful movements, breath control, and intentionally relaxing while holding a posture.
7. Eased Constipation
Between 16 to 39% of pregnant women experience constipation. Constipation comes from the increase in pregnancy hormones, which slows digestion. Also, as the baby gets bigger, constipation happens as the baby presses on your bowel.
Yoga reverses constipation by increasing blood flow to the digestive tract and calming the stress response, which lowers stress. Lower stress improves bowel movements. Prenatal yoga also “massages” the digestive tract with poses such as forward folds and twisting postures. The digestive tract massage triggers peristalsis, which is basically movement of the tract.
Tips for Safely Practicing Yoga While Pregnant
Great, so now you’re ready to pick up a yoga mat (or a blanket or just a cozy spot on your living room floor) and start flowing, right? Well, almost— safety first, so let’s check out a few things you can do to stay safe as you practice.
✅Have a chat with your health provider and * get the okay* to start a prenatal program.
✅Pace yourself. If you can’t speak normally while you’re doing yoga, take the pace down.
✅Stay hydrated. Keep water handy and drink it often during your session.
✅Stay cool. Practice yoga in a well-ventilated room to keep from getting too hot (overheating).
✅Keep your practices short. Thirty minutes or less for 5 days a week will help you to stay well and to be labor-ready.
✅Talk with your instructor about any concerns you have, if you’re taking an in-person class.
Frequently Asked Questions (FAQs) about Prenatal Yoga
Who should NOT Practice Prenatal Yoga?
*Always check with your health provider first, but in general, you should not practice prenatal yoga if you:
Are pregnant with multiples.
Are at risk for preterm labor.
Have other conditions, such as heart disease or back problems.
2. What types of Yoga Should Pregnant Women Avoid Altogether?
Hot Yoga-yoga done in a hot room
Bikram Yoga-a form of hot yoga
3. What yoga poses should I avoid while I’m pregnant?
Poses where you lie flat on your back after the first trimester
Poses that put pressure on your belly
Deep forward or backward bends
Twisting poses (modify these by only moving your upper back, shoulders, and rib cage)
Plank pose
Corpse pose (Shavasana)l
How Do I Start My Yoga Practice?
If you are sick and tired of being sick and tired, then check out one of the links below to start your own prenatal yoga program today.
Check out this link for private yoga classes with Mama Glow, if you are local to New York–Prenatal Yoga | Private Yoga for Expectant Mothers - Mama Glow.
For yoga practices that center around the Christian faith, check out Caroline Williams Prenatal Yoga. All FREE and online.
Yoga International, where you get access to yoga videos anytime on any device. You even get a 7 day FREE TRIAL to check out whether it’s a good fit for you. Yes, risk free 🙌🏾.
The American College of Obstetricians and Gynecologists (ACOG) says it’s safe to exercise during pregnancy, if you are healthy and have a normal pregnancy.
And the good news is: prenatal yoga is modified yoga that is safe for healthy pregnant women who have normal pregnancies.
So, now all that’s left to do is go ahead and get started on your prenatal yoga journey today.
Which yoga program will you choose to kick your pesky pregnancy symptoms to the curb? Online? In person? Group? Private? You’ve got options and you’re in control.
Namaste, Mama 🙏🏾. Namaste, baby 🙏🏾.