Yoga during pregnancy: Many things are safer than we thought

Yoga during pregnancy: Many things are safer than we thought - Prenatal Yoga is usually mild, with certain modified poses or avoided depending on the stage of pregnancy. 

But a new study recently published in the journal Obstetrics & Gynecology, offers encouraging results of many yoga postures can be safe, even during the late stages of pregnancy.

Safety testing of various yoga poses 

For the study, researchers asked 25 women between 35 and 38 weeks of pregnancy to participate in a yoga session. Women with previous yoga experience is included as well as those new to the practice. All the women were generally healthy and free from problems related to pregnancy or other health problems like high blood pressure or gestational diabetes.

The yoga session consists of 26 stations, some of which (such as posture of happy baby corpse pose) that are often avoided during pregnancy. Various poses including balancing poses such as Half Moon, Warrior III, and the tree is modified using blocks, chairs, or wall.

During the session, the researchers were monitoring blood pressure of every woman, heart rate, temperature, oxygen levels, and uterine contractions and fetal heart rate - a measure of the welfare of a child . All the vital signs of the mother and baby were normal during the poses and after the session. There were no knockdowns, injuries or safety issues. 

The researchers also followed up with each participant by email 24 hours after the session. All women reported feeling safe during yoga postures. None had any problems later with contractions, vaginal bleeding, or reduces the movement of the baby.

All the women, except three that describe muscle pain, only expressed positive experiences with yoga session. The researchers concluded that 26 different yoga postures - including those that were previously avoided - were safe for the mother-to-be and their babies. 

Here is a list of the 26 positions of the study. The poses marked with an asterisk (*) was believed to be cons-indicated during pregnancy. 

This study suggests that yoga can be safe in late pregnancy and the scientific evidence increasingly that yoga is a useful and safe tool for reducing stress, anxiety and depression during pregnancy adds.

More than half of all women experience anxiety at some point during pregnancy, and about 13% of pregnant women suffer from clinical depression. Yoga has been shown to relieve stress and anxiety during pregnancy and reduce the levels of cortisol, the stress hormone.

Several studies yoga during pregnancy is also found effective in reducing depression, especially when started early in pregnancy and can be combined with standard treatment of depression. Yoga can also reduce pain and discomfort, as well as improve the quality of life in general during pregnancy. 

Prenatal Yoga is particularly effective as part of an integrated approach that includes breathing exercises, meditation and deep relaxation.

Getting the most out of yoga during pregnancy

Mothers-to-be should focus more on the stability and strength rather than endurance and flexibility. Use changes, carriers, or wall installation for each well supported. Pregnancy hormones loosen the muscles and ligaments, increasing the risk of injury if you push too far in terms of flexibility. 

This is true even in the first quarter. Another hormone called relaxin, which is at its highest level in the first quarter and relaxes the muscles, tendons and ligaments, also culminates in the first quarter. This laxity means you can accidentally over-stretch joints and muscles.

Finally, some forms of yoga done in extreme heat, such as Bikram yoga, where the room can be up to 105 degrees Fahrenheit, are not recommended during pregnancy. 

Currently, there are no studies that can tell us whether the heated yoga is safe for pregnant women. But we know hot yoga tends to raise body temperature, which can pose significant risks to mother and baby. Heat relaxes ligaments and also increases the risk of overheating and dehydration.

Yoga offers many benefits during pregnancy. But if you are pregnant and want to try yoga, not talking to your doctor.
By: Marlynn Wei,MD, JD