Yoga & exercise during pregnancy: A few things to keep in mind

By Dr. Brooke Hargrove, Hoag OBGYN

“Can I still do child’s pose if I’m expecting a child?” As an OBGYN, I get asked questions like this a lot.

To ensure a healthy pregnancy, it is important to eat balanced, nutrient-packed meals, surround yourself with a trusted birthing team, get plenty of sleep, and stay active. But just how active—and what activities to choose—can depend on many factors.

If you did not engage in high-intensity exercise before you got pregnant, now is not the time to start. Instead, opt for 30 minutes a day of low-impact exercise such as walking and prenatal yoga. Staying active is important but overdoing it is a real concern.

Why exercise during pregnancy?

Regular exercise helps regulate mood, prepare the body for labor, and stave off excessive gestational weight gain, which can lead to hypertension, gestational diabetes, low birth weight, and other problems for mother and baby alike.

Choosing the right forms of exercise while modifying your expectations can help keep you healthy without going too far. For example, prenatal yoga, hatha yoga, and restorative yoga may be safer choices than Bikram or other forms of hot yoga, which can raise your body temperature too much, causing a condition known as hyperthermia.

Swimming may be another good option, as the water will support your increased weight. Meanwhile, it might be time to take a 40-week break from exercise that poses a high risk of injury, such as kickboxing or horseback riding.

Set realistic goals

Start by talking with your obstetrician who will be able to help you develop exercise goals based on your overall health, your family and personal history, and whether you are experiencing a high-risk pregnancy.

For example, your doctor may advise you to avoid certain sports or exercises if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

The general rule of thumb is to pace yourself: If you can’t speak normally while you’re doing a prenatal yoga pose, it may be time to take a water break.

Be good to yourself

Choose a prenatal instructor, coach or trainer who is certified to work with pregnant women. Stay cool and hydrated. Don’t go for a run on a hot day and avoid exercising in poorly ventilated or overheated rooms. And take it easy on yourself; remember that your body is changing, and you might have to adapt your regular activities for now. This could mean avoiding exercise poses that have you lying on your back or belly and avoiding bends or twists that put pressure on your abdomen.

And if you notice any pain, bleeding or decreased fetal movement, stop what you’re doing and call your doctor.

Exercise is a great way to keep your body healthy and your mind at ease as you prepare for labor and motherhood. By working with your trusted medical team, you can keep yourself moving—without taking it too far.

Explore prenatal and postnatal wellness classes offered through Hoag for Her Center for Wellness.