Yoga for Pregnancy

wellness

yoga for

PrEgNaNCy WHEN YOU’VE GOT A BABY ON BOARD, SHOULD WE PUT OUR FEET UP OR PUT THEM ON THE TREADMILL?

BY LYNSEY RIACH

T

his year I have had the pleasure of being pampered and pregnant for the very first time and I’m happy to report both baby and myself are surviving the long hot Qatar summer and in just a few weeks time my Husband and I will finally meet our little bundle of joy! During my pregnancy I was of coursed asked on a regular basis how I felt and most of the time my answer was fantastic! I’ve been one of those Women other Women hate – pregnancy has been very kind to me. I’ve felt and looked great throughout, with very few side effects, a neat bump and not a gallon a day of ice cream sized weight gain.

Throughout the days and weeks as a pregnant person, I questioned why I felt this way – was it the fact I was always fit and healthy beforehand and it carried me through? Was it my marathon naps or my healthy diet? I say healthy but I still have at times overindulged in the practice of ‘eating for two’.

Whatever the reason, one constant has remained during my time pregnant - I have listened to my body.

As a Yoga instructor, I know my physical and mental limitations quite well. During each trimester I felt different – tired in the first, full of energy in the second and now in my third trimester a mixture of the former. My body has become used to my 10kg weight gain as each day I have walked 10kms, I have practiced Yoga and swam lengths of my sun-drenched swimming pool.

All of this has given me strength and energy with stamina and gratitude to be able to move my body so well whilst making a human. But I’ve listened to it. I haven’t pushed myself, I haven’t taken it too easy either but how do we know the correct balance?

When I think back to the early days when pregnancy was new and my tiny baby was the size of an appleseed (not anymore!)

I remember feeling somewhat petrified to do anything, scared to move my limbs the way I have for over three decades. And

32

this I learned is totally normal. When pregnancy is new to us we cherish it, we take care of it like we take care of our baby growing inside so of course it’s natural to not wish to jeporadise that in any way or cause harm.

Science however says otherwise. It has been proven that Women who exercise during pregnancy increase their chances of an easier, more natural labor. Translation: Pilates hurts, but you'll thank yourself later (and your body will bounce back quicker).

So if you really want a natural birth, it might be time to hit the gym. According to the journal Obstetrics and Gynecology, women who exercise during pregnancy are 20% less likely to have a Cesarean section, which could be because staying in shape keeps your newborn from being born too large for a safe natural delivery.

With this information it may surprise you to learn that only about 15% of pregnant women in the U.S. are meeting the recommended 30 minutes of moderate exercise a day on most days of the week and this may be because many pregnant ladies are still nervous that exercising will hinder the growth of their infant but The University of Alberta recently published a study that stated prenatal exercise reduced the odds of having a large newborn by 31% without increasing the risk of having a small newborn.

So why Sweat it?

The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. You will also relieve stress, sleep better, fight gestational diabetes and as we’ve established, most probably help you to have an easier pregnancy and delivery.

Keep up your normal daily physical activity or exercise for as long as you feel comfortable. Understand and accept that exercise is not dangerous for your baby – there is evidence that active Women are less likely to experience problems in later pregnancy and labour. But don’t exhaust yourself either.

Nothing can take the place of rest while you are pregnant, so

toP tiPS - Keep active on a daily basis: half an hour of walking each day can be enough - Avoid any strenuous exercise in hot weather - Drink plenty of water - If you go to exercise classes, make sure your teacher is properly qualified, and knows that you’re pregnant as well as how many weeks pregnant you are - Don't lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint

make sure you get lots of it. Remember, you have a life growing inside of you that needs a lot of your energy and rest to grow. So don’t overwork yourself. how Should i move?

If you weren't active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise programme within a class, tell the instructor that you're pregnant. Remember that exercise doesn't have to be strenuous to be beneficial!

The ideal exercise in pregnancy will get your heart pumping and keep you supple, without causing physical stress. Many activities, such as running and weight training, are fine in the beginning, but you may need to modify your workout as you grow bigger. This time is more about maintenance than progress.

You'll really feel the benefit if you do a combination of aerobic exercise to get your heart and lungs pumping and muscle-strengthening exercise, which improves your strength, flexibility and posture.

To get the full benefits, you'll need to exercise at least three times a week, ideally more. Try to find something that you enjoy, as you'll be more likely to stick to it in the longer term. Why not build activity into your daily life such taking the stairs instead of the lift or doing housework or gardening which all counts as exercise.

Avoid doing sports where there's a risk of hitting your bump, or of slipping and falling, such as squash, gymnastics, rollerblading, horse riding and skiing.

It’s always best to talk to your OBGYN before starting any exercise that's new to you – that disco spinning class you’ve always wanted to try might have to wait a year or so…

Don’t be afraid to move your body during pregnancy. Every day and every week your body is preparing you for birth and baby so welcome those changes by rewarding your body with the beauty of movement it deserves and I’m more than certain you’ll feel all the better for it.

Stay happy and healthy!

33