BabyGuideUK - Yoga Expert

Ask the Experts - Yoga

The stretching and relaxation yoga offers is a great way to maintain fitness during pregnancy. Yoga can help to relieve pregnancy-related conditions and learning relaxation skills is good for both Mum and baby. When you stretch, you're toning your muscles and limbering up with little, if any, impact on your joints. Yoga postures should be practiced under the guidance of a qualified teacher to ensure safe practice.

Yoga Expert, Emma Catto
Emma Catto's interest in yoga was piqued 12 years ago, after a visit to Thailand. The relaxed attitude to life appealed greatly to her, and she learned to meditate at the Buddhist Society upon her return. At the same time, Emma experimented with different styles of yoga, until 6 years later, she was inspired by a teacher to take up a daily Astanga practice.

Emma has travelled the world with her husband Robin to teach yoga. She has a Diploma from the Yoga Therapy Centre, where she specialised in perinatal yoga. Emma and Robin now run Breathe Yoga, which provides yoga classes and various types of bodywork (massage, aromatherapy, reiki). Their son Max, is 7 months old and Emma says, "Being a mum has been a huge adjustment - to go from the luxury of at least 2 hours yoga a day to trying to squeeze in 30 minutes has been very challenging. But you learn to meditate or do deep breathing as your feeding, to make the most of just a little time and very slowly, some balance comes back."

Q. How can yoga help me?
A. Yoga helps on a mental and physical level. Yoga helps build strength and stamina to help your body cope with the extra demands of pregnancy and labour. During pregnancy it promotes good posture and body awareness and afterwards when breastfeeding and carrying a baby. It offers techniques for calming the mind, learning to relax and offers you the time and space to sit quietly and tune in with your baby both before and after it's born.

Q. Can yoga help my birth?
A. Obviously there are no guarantees, but the fitter you are, the more likely you are going to be able to cope with the physical demands. Chanting, breathing and meditating can help you feel more in control and give you the ability to focus intensely - very important when giving birth. Learning to relax can also help you recover more quickly between contractions.

Q. Can I go to a normal yoga class?
A. Better to go to a specific ante/post natal class.

For the first 3 months of pregnancy only breathing and relaxation techniques are recommended. Then it's best to avoid anything that feels as if its compressing your baby (i.e. forward bend), avoid all back bends (your back is particularly vulnerable), avoid any twists (again, they compress) and basically avoid anything that feels uncomfortable or makes you too hot. Do not hold your breath during breathing techniques and be sure to adapt any strong poses (i.e. in the warrior keep your hands on your hips).

Q. So what is good for me?
A. The standing poses are really good, strengthening your legs and stretching your sides. Use foam yoga blocks for support or even a chair as your hand gets further from the floor and holding onto your leg will not give you enough space. Breathing, relaxing and meditating are important. Try and learn to breathe so your belly is rising as you inhale and falling as you exhale - this gives your baby a lovely massage. Relax on your left side after 28-30 weeks. Sitting on the floor with your legs wide open and with your feet together, knees out to the side (tailor pose).

Q. What about once I've had the baby?
A. Gentle back bends (lying on your tummy) will help strengthen your back and abdominal area and should be done before concentrating on the abdomen specifically. Shoulder opening exercises and twists will help release tension.

For the first 6 weeks be very gentle on yourself. Use the breathing and meditation to help you re-energise and take a little time back for yourself. Try and find a post natal yoga class - you can take your baby along and it's a great way to meet other mums and gently help get your body and mind back. It is said to take 9 months for your body to fully recover - so be kind to yourself.

Q. Can I do power yoga (Astanga) during my pregnancy?
A.. I would strongly advise against it. Astanga raises body temperature (pregnancy does enough of that on its own!) and many of the postures are not appropriate. If someone already has their own practice it needs to be adapted under the guidance of an antenatal expert.

After the birth, I would wait at least 6 months to start Astanga unless one has had a strong practice before pregnancy - I would still then wait at least 6 weeks and build the practice up very slowly.

Click here for more information on Breathe Yoga and ante/post natal yoga instructors.

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