For all women who practise yoga and do not want to miss out on their practice during the special time of pregnancy, we recommend special courses for prenatal yoga, i.e. yoga classes and workshops that are specially tailored to the needs of pregnant women. Pregnancy yoga or prenatal yoga is an adapted form of practice. This gentle form of yoga is specifically designed to offer expectant mothers relaxation, flexibility and physical well-being.
Pregnancy yoga focuses on breathing techniques, gentle stretches and relaxation exercises that aim to alleviate the typical discomforts of pregnancy, such as back pain, tension and stress. By focussing on your breath and improving your posture, you can not only alleviate physical discomfort, but also build a deeper connection with your growing baby.
The best thing about pregnancy yoga is that it is accessible to women of all fitness levels. You don't have to be an experienced yogini to reap the benefits. In a supportive and empathetic environment, you can explore your individual needs and limits and experience your pregnancy in a healthy and positive way.
Pregnancy yoga for yoginis who want to continue practising asanas during this special second pregnancy
Pregnancy yoga or prenatal yoga is also the perfect choice for yoginis who want to continue their practice during pregnancy. This specialised form of yoga adapts to the changing needs of your body and allows you to continue your asana practice safely and effectively while coping with the unique challenges of pregnancy.
As a yogini, you already know the power of asanas and the importance of a regular practice for body, mind and soul. With pregnancy yoga, you can deepen this connection while respecting the changes in your body during pregnancy.
What distinguishes pregnancy yoga from conventional yoga?
Pregnancy yoga differs from conventional yoga in several ways:
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Adapted asanas: Pregnancy yoga focuses on asanas that are safe and beneficial for pregnant women. These postures take into account the changing needs and growing belly of the expectant mother.
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Emphasis on breathing and relaxation: While conventional yoga is often a mixture of physical exertion and relaxation, pregnancy yoga places a stronger focus on breathing exercises and relaxation techniques aimed at reducing stress and preparing the expectant mother for the birth.
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Mental and emotional support: Pregnancy yoga also provides a platform for mums-to-be to prepare mentally and emotionally for birth and motherhood. It often includes meditations and visualisations that serve to promote a positive attitude and reduce anxiety.
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Specific instructions and safety precautions: In pregnancy yoga classes, participants receive specific instructions and advice on how to avoid overexertion and ensure safety for themselves and their baby. This includes information on which asanas to avoid and how to alleviate certain discomforts during pregnancy.
Overall, prenatal yoga is designed to address the unique physical, emotional and mental needs of pregnant women and create a supportive environment in which they can feel physically, mentally and emotionally empowered during this special time.
Can yoga during pregnancy be dangerous for the baby?
Yoga can generally be a safe and beneficial practice during pregnancy if it is performed under the guidance of a qualified yoga teacher and certain safety precautions are observed. There are some factors to consider that can otherwise lead to risks:
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Excessive effort: Performing intense asanas or pushing yourself beyond your limits can lead to overexertion and be potentially harmful. During pregnancy, it is important to pay attention to your body's signals and not overexert yourself.
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Avoid certain positions: Some asanas, especially those that put a lot of strain on the abdomen or carry an increased risk of falling, should be avoided during pregnancy. These include, for example, inverted postures, intense abdominal exercises and positions that place a lot of strain on the back.
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Risk of overheating: excessive heat can be dangerous during pregnancy. Yoga should therefore be practised in a well-ventilated room and it is important to drink enough and cool down if necessary.
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Medical history: Women with certain medical problems or risk factors should consult their doctor before starting a yoga practice during pregnancy. This applies in particular to women with pre-existing health problems or complications during pregnancy.
How do the exercises that I should do or avoid in each trimester differ?
The type and intensity of yoga exercises that can be practised during pregnancy vary depending on the trimester, as the expectant mother's body and the needs of the growing baby change throughout the pregnancy. Here are some general guidelines:
First trimester (weeks 1-12):
- At this stage, exercises often focus on gentle stretches, breathing techniques and relaxation exercises to relieve nausea and fatigue.
- It is recommended to avoid intensive abdominal exercises, inversion postures and other asanas that place a lot of strain on the abdominal area or could affect balance.
- Women who have already practised yoga before pregnancy can usually continue their regular practice as long as they feel comfortable and do not experience any unusual symptoms.
Second trimester (weeks 13-26):
- At this stage, many women feel more energised and can therefore integrate slightly more intensive exercises into their practice as long as they feel comfortable doing them.
- Pregnancy yoga often focuses on strengthening the back, promoting healthy posture and preparing for labour through specific breathing techniques.
- Certain abdominal exercises can still be practised but should be adapted to accommodate the growing abdomen and support the lower back.
Third trimester (weeks 27 to birth):
- At this stage, the focus is often on relaxation, breathing techniques and positions that can make labour easier.
- Inverted postures should be avoided as they can increase blood pressure and affect balance.
- It is important to pay attention to your body's signals and take breaks or adjust the intensity of the exercises if necessary.
- Yoga exercises that strengthen the pelvic floor muscles can be particularly useful in preparing for labour and birth.
In general, it is important to listen to your body throughout your pregnancy and not to overexert yourself.
Prepare for the birth
Pregnancy yoga enables women to establish a deeper connection with their growing baby. Through gentle touch, loving thoughts and mindfulness exercises, mums can build a harmonious bond with their baby, which can also be important during the birth.
Overall, prenatal yoga offers a holistic preparation for birth that encompasses physical, emotional and mental aspects. By preparing for labour in this way, women can enter the birth process with more trust, calm and confidence.
Pregnancy yoga at home
Experience the benefits of prenatal yoga in the comfort of your own home with prenatal yoga DVDs. Books and magazine articles about prenatal yoga can also be recommended. Learn more about the benefits of prenatal yoga and how it can help expectant mums to strengthen themselves physically, emotionally and mentally during pregnancy.
FAQ about pregnancy yoga
Is it safe to practise yoga during pregnancy?
Yes, pregnancy yoga can be practised safely if it is carried out under the guidance of a qualified yoga teacher and the exercises are adapted to the needs and limitations of the expectant mother.
When can I start yoga for pregnant women?
As a rule, you can start with pregnancy yoga as soon as you feel comfortable, usually from the second trimester onwards. However, it is advisable to speak to a doctor before starting a new yoga practice during pregnancy.
What are the benefits of pregnancy yoga?
Pregnancy yoga offers a variety of benefits, including relieving back pain, improving flexibility and strength, promoting a positive mental attitude and preparing for labour through breathing techniques and relaxation.
Are there certain asanas that I should avoid during pregnancy?
Yes, certain asanas that put a lot of strain on the abdominal area or harbour an increased risk of falling should be avoided. These include inversion poses, intense abdominal exercises and positions that could affect your balance.