THE SCIENCE BEHIND THE ART OF PRENATAL YOGA
Prenatal yoga is more than a trend, it is an ancient practice, that has science to back up the many benefits for both mama & baby.
Why Should I Take Prenatal Yoga?
Finally, there is some solid evidence that prenatal yoga is as beneficial as yoga teachers and pregnant yogi’s have long suspected. The many advantages range from better sleep to improving birth outcomes, and so much more. If you are a dorky science girl like me, I have referenced the research below if you’d like to take a more in-depth look (including a RCT).
· Why is Prenatal Yoga Good for Mama?
Enhanced Mental Health: Multiple studies show prenatal yoga helps decrease stress, as well as reduce the symptoms of anxiety & depression.
Better Sleep: Better quality and ability to fall sleep, especially in the third trimester.
Protects Your Heart: 20 weeks of prenatal yoga was found to reduce the risk of high blood pressure (including preeclampsia) & decrease the cardiometabolic stress.
Improved Labor: Reports of decreased labor pains, shorter labor & higher incidents of vaginal delivery with decreased risk of induction or emergency cesarian.
Improved Post-Partum Recovery: Survey’s show better postpartum maternal comfort.
Might Help Decrease Low Back Pain
· Why is Prenatal Yoga Good for Baby?
Pediatric Health & Wellness: Improved birth weight & decreased risk of intrauterine growth restriction.
Better Birth Outcomes: Prenatal yoga may help decrease the risk of preterm labor & premature birth.
When Do I to Start?
Early Second Trimester: Survey says between 12-16 weeks of pregnancy is a great time to start.
NEVER TOO LATE to start, some studies found starting as late as 27 weeks has advantages.
How Much Prenatal Yoga Do I Need to Reap the Rewards?
Weekly/Bi-weekly: Studies were typically done with yoga 2x a week, and class ranging from 60-75 minutes, however some studies saw positive results with once a week prenatal yoga practice.
1-2 Trimesters: Most studies followed women for 20 weeks of class, but as little as 10 weeks.
SOME IS BETTER THAN NONE! Just because it was not in the research does not mean even some prenatal yoga is better than no prenatal yoga.
What are the Risks?
According to The American College of Obstetrics and Gynecology: Prenatal Yoga is among the safest exercise for a pregnant woman
Ask your doctor or midwife about any precautions or contraindications unique to you & don’t forget to share that information with your yoga teacher.
Always remember to honor yourself! With any exercise, including yoga, listen to your body and don’t do anything that does not feel good or right to you.
The moral of the story, prenatal yoga benefits extend beyond traditional exercise to include positive mental health rewards, pediatric wellness, and better birth outcomes. Even taking prenatal yoga class once a week for one trimester may be valuable to mama & baby.
With Luck, Love & Light! XO Rachel
REFERENCES:
1. Azward H, Ramadhany S, Pelupessy N, Usman AN, Bara FT. Prenatal yoga exercise improves sleep quality in the third trimester of pregnant women. Gac Sanit. 2021;35 Suppl 2:S258-S262. doi: 10.1016/j.gaceta.2021.10.030. PMID: 34929826.
2. Bolanthakodi C, Raghunandan C, Saili A, Mondal S, Saxena P. Prenatal Yoga: Effects on Alleviation of Labor Pain and Birth Outcomes. J Altern Complement Med. 2018 Dec;24(12):1181-1188. doi: 10.1089/acm.2018.0079. Epub 2018 Aug 30. PMID: 30160530.
3. Corrigan L, Moran P, McGrath N, Eustace-Cook J, Daly D. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis. BMC Pregnancy Childbirth. 2022 Mar 25;22(1):250. doi: 10.1186/s12884-022-04474-9. PMID: 35337282; PMCID: PMC8957136.
4. Karthiga K, Pal GK, Dasari P, Nanda N, Velkumary S, Chinnakali P, Renugasundari M, Harichandrakumar KT. Effects of yoga on cardiometabolic risks and fetomaternal outcomes are associated with serum nitric oxide in gestational hypertension: a randomized control trial. Sci Rep. 2022 Jul 12;12(1):11732. doi: 10.1038/s41598-022-15216-4. PMID: 35821033; PMCID: PMC9276689.
5. Lin IH, Huang CY, Chou SH, Shih CL. Efficacy of Prenatal Yoga in the Treatment of Depression and Anxiety during Pregnancy: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022 Apr 28;19(9):5368. doi: 10.3390/ijerph19095368. PMID: 35564762; PMCID: PMC9105819.
6. Yekefallah L, Namdar P, Dehghankar L, Golestaneh F, Taheri S, Mohammadkhaniha F. The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women in Iran: a clinical trial study. BMC Pregnancy Childbirth. 2021 May 3;21(1):351. doi: 10.1186/s12884-021-03794-6. PMID: 33941083; PMCID: PMC8091762.
7. Zhang L, Wang S. The Efficacy of Prenatal Yoga on Labor Pain: A Systematic Review and Meta-analysis. Altern Ther Health Med. 2023 Jul;29(5):121-125. PMID: 37023315.