Yoga During Pregnancy

Yoga is a mind body practice that combines stretching exercises and postures with deep breathing and meditation. It requires self awareness to successfully coordinate mindful movement of the body and breath. Yoga is low impact, intentional and easily modifiable type of exercise which makes it suitable during pregnancy.
 
Benefits of yoga include reduction in perceived:

• Stress
• Anxiety
• Depression
• Chronic back pain
• Migraines

 
How do these things change with yoga?
One theory is that slow and deliberate deep breathing, a major part of yoga, activates the parasympathetic nervous system, the rest-digest-heal system of our body. This is activated by stretching the lung tissue and the vagus nerve. Parasympathetic nervous system response creates decrease in heart rate, blood pressure, metabolic rate, and oxygen consumption.

---

​Women who performed yoga as little as 1 hour per week for 10 weeks showed significantly reduced low back and pelvic pain during pregnancy. Women also reported more comfort during labour and a shorter first stage of labour when performing yoga for 10-12 weeks versus standard care.
 
A recent randomized control study showed that 1 hour of yoga, 3x a week starting at 26 weeks of pregnancy  reduced  pain intensity in the first stage of labour, lower frequency of induction, lower rate of caesarean section and a shorter duration of the second and third stages of labour. 

Chiropractic care can help improve low back pain, restore proper movement in the pelvis and low back. Prenatal chiropractic care is gentle, safe and effective for women. If you want to start yoga but are experiencing pain, contact your local chiropractor to learn more and have an assessment. 

---

 Disclaimer: The advice provided in this article is for information purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a Chiropractor or other primary care provider is recommended for anyone suffering from a health problem.  

References:
1. Babbar, S., & Shyken, J. (2016). Yoga in pregnancy. Clinical Obstetrics and Gynecology, 59(3), 600-612.
2.  Martins RF, Pinto e Silva JL. Treatment of pregnancy-related lumbar and pelvic girdle pain by the yoga method: a randomized controlled study. J Altern Complement Med. 2014;20:24–31.
3. Chuntharapat S, Petpichetchian W, Hatthakit U. Yoga during pregnancy: effects on maternal comfort, labor pain and birth outcomes. Complement Ther Clin Pract. 2008;14:105–115.
4. Jahdi, F., Sheikhan, F., Haghani, H., Sharifi, B., Ghaseminejad, A., Khodarahmian, M., & Rouhana, N. (2017). Yoga during pregnancy: The effects on labor pain and delivery outcomes (A randomized controlled trial). Complementary therapies in clinical practice, 27, 1-4.