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Yoga for Pregnancy and Childbirth

Prenatal yoga can be a relaxing, wonderful time of special closeness between mother and baby. More than that, making time to exercise during the nine months of pregnancy and beyond can have great benefits for both mother and baby.

A controlled study by the Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA – Vivekananda Yoga Research Foundation), in 2005, on 335 women, between 18 and 20 weeks of pregnancy, was conducted in Bangalore, India. Women in the test group and the control group were compared according to age, body weight and overall fetal condition. The group assigned to yoga practiced complete physical postures, breathing, and meditation—one hour per day, from the date of study entry until delivery. The control group walked for 30 minutes twice a day during the study period.

At the end of the study, it was found that the babies in the yoga group had a significantly higher birth weight. Preterm birth was significantly lower and complications such as isolated intrauterine growth retardation and pregnancy-induced hypertension were also significantly lower in the yoga group.

Another 2008 randomized trial, using data from 74 Thai women, showed that those who practiced yoga six times during pregnancy experienced higher levels of maternal comfort during labor and two hours after birth and experienced less perceived labor pain than a control group. It was found that the Yoga group had a shorter duration of the first stage of labor as well as the total time of labor.

Subjectively, many women find that yoga helps increase stamina, flexibility and overall comfort during and after pregnancy. Back pain, sciatica, swelling, wrist pain, hip discomfort and even nausea can all be relieved by yoga. Breathing and concentration during yoga can help during labor, and regular exercise helps strengthen abdominal muscles and speed up labor.

However, some people believe that since yoga is a low-impact exercise, there is no risk during pregnancy. As I have written in the past: prenatal yoga must be supervised by an experienced and trained instructor within a specialized class for pregnant students. Some asanas are contraindicated at any stage of pregnancy. As more obstetricians and midwives encourage women to enjoy the benefits of yoga during pregnancy, it is our responsibility as instructors to ensure students practice safely. We must help ensure good outcomes for all. If a yoga teacher does not have specialized prenatal training, he or she should refer pregnant students to a certified prenatal yoga teacher specialist.

© Copyright 2011 – Aura Wellness Center – Publications Division

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