How to Honor Your Body with Pilates and Yoga Therapy During Pregnancy
I’ve had the privilege of working with several of my close friends during their pregnancies. And there’s been a lot of them—each of my closest friends has 3-4 kids! It’s amazing to witness their journey from first to third trimester as well as their postnatal period. One thing I’ve learned is that movement during and after each pregnancy can look a little different for everyone and the body needs to be honored in the way that it desires.
Exercise is so important (for both you and baby!). Research has shown that movement during pregnancy can result in better heart health for the baby along with a plethora of benefits for you.
Pilates and yoga therapy during pregnancy offers so many benefits for the mind and body. These feel-good, low-impact exercises can be modified for everyone depending on which trimester they’re in and any potential complications they may have.
Pregnant clients should obtain clearance from their provider before participating in a movement practice like Pilates or yoga (especially Pilates equipment sessions).
A glimpse of me teaching one of my dear friends during her 3rd pregnancy. :)
Benefits of Prenatal Pilates and Yoga Therapy
Prenatal spans around 40 weeks (or three trimesters) along with childbirth and practicing prenatal Pilates and yoga therapy has endless benefits. One of the most impactful benefits is how the breathwork and relaxation experienced during these movements can foster a deeper connection between you and baby. Prenatal Pilates and yoga therapy can also:
Enhance breathing techniques and awareness, which can be beneficial during labor and delivery.
Improve posture and balance, which can be affected by the changes in the body during pregnancy.
Lower stress and anxiety levels by increasing “feel good” hormones like oxytocin, relaxin, and endorphins.
Strengthen core muscles, relieving back pain, sciatic nerve pain, sacral discomfort, and swelling.
Help with sleep and insomnia by activating the parasympathetic nervous system associated with sleep and digestion.
Increase the strength, flexibility and endurance of muscles needed for childbirth, which can lead to a more positive birthing experience.
What Precautions Should I Take During Prenatal Pilates and Yoga?
As with any movement practice during pregnancy, it’s important to take precautions for the health and safety of you and baby. A certified Pilates Instructor or yoga therapist will be able to guide you on what movements and shapes are safe to practice and which need to be modified or avoided completely. Here is a general guideline of precautions to follow if you are practicing on your own:
Prolonged supine positioning varies by individual. Avoid lying on your back for long periods after 12 weeks of pregnancy, as it can cause lightheadedness or nausea. Adjust your position based on how you feel.
Refrain from exercising in a hot or humid environment.
Avoid lying on your belly.
Avoid placing both legs in tabletop position.
Minimize curling your head up against gravity like during a chest lift or roll up.
Limit overstretching the abdomen like during cow pose.
Modify exercises that include balancing or where your center of gravity is off.
Avoid stretching into the end of your range of motion—during pregnancy this can lead to a higher risk of strain or discomfort.
Benefits of Postnatal Pilates and Yoga Therapy
When it’s all said and done, your body has undergone a journey growing and birthing a baby, and it needs love and care during its postnatal phase. The average postpartum period, often referred to as the "fourth trimester," typically lasts about six weeks. Taking care of both baby and self is of utmost importance. Give yourself permission to rest, whether that means sleep, meditation, or reading. Once your provider has given you the “okay” to return (some births may need longer to heal than others), you can begin to experience the benefits of practicing Pilates and yoga therapy during the postnatal months. Practicing Pilates and yoga therapy during postnatal months can:
Help rebuild and strengthen the abdominal muscles and pelvic floor, which can become weakened during pregnancy and childbirth (although in some cases the pelvic floor might still need to be relaxed and released after childbirth).
Assist in correcting postural changes that occur during pregnancy and from caring for a newborn, reducing back and shoulder pain.
Gentle movement practices can boost energy levels, helping you cope with the demands of caring for a baby.
Reduce common postnatal discomforts such as back pain, pelvic pain, and wrist pain.
Offer a dedicated time for self-care, helping you take a break from the demands of parenting or caregiving and focus on your own health and well-being.
What Precautions Should I Take During Postnatal Pilates and Yoga?
Ensure you have received clearance from your healthcare provider before beginning any postnatal movement program.
Begin with gentle exercises and gradually increase the intensity and duration as your body heals and strengthens.
Avoid intense abdominal exercises, such as the Pilates chest lift or exercises from the Series 5 sequence.
Diastasis recti (separation of the abdominal muscles) is common and should be checked by your provider. If you have this condition you should avoid exercises that may exacerbate the condition.
At-Home Exercises for Prenatal and Postnatal Pilates
There are numerous prenatal and postnatal exercises tailored to the unique needs of each client, as every pregnancy and postpartum experience is different. While individualized programming is ideal, here are a few general exercises you can safely practice at home to support your body during this time.
Prenatal
Prenatal exercises are crucial for maintaining strength and flexibility, supporting the body through the physical changes of pregnancy, and preparing for labor and delivery. Gentle, supportive exercises help alleviate common discomforts, improve posture, and promote overall well-being during pregnancy.
Some of mine and my prenatal clients favorite exercises for prenatal are cat/cow pose (with limited extension), crescent moon pose, half split pose, and gate pose. These shapes can be practiced on the reformer or from the floor using a mat or carpeted area. Check out this slow flow video showing how to practice these prenatal movements.
Want more information on practicing these exercises at home?
I created a special guide called 4 Feel-Good Prenatal Moves: Your Go-To Guide for Pilates and Yoga Therapy During Pregnancy that includes the exercises mentioned above! Download it HERE.
Postnatal
Postnatal exercises are essential for restoring strength and stability in the core and pelvic floor, improving posture, and alleviating back pain. Prone exercises, in particular, provide gentle support, making them ideal for the sensitive postpartum period.
Pelvic Rocks
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands on your hip points.
Exhale and slowly rock your pelvis towards your chest by feeling the imprint of your spine to the floor or the mat.
Inhale, rocking your pelvis in the opposite direction, creating a small arch in your lower back if that feels good for you.
Repeat 6-8x.
Glute Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart with arms by your sides, palms facing down.
Inhale, pressing down through the arms, opening up your chest.
Exhale and press through the feet, engaging your seat, lifting your hips towards the ceiling and engaging your glutes at the top.
Take a few breaths and hold the shape for a few moments, then slowly hinge at the hips to lower back to the floor.
Repeat 4-6x.
Sphinx Pose
Lie on your abdomen with your legs extended parallel and your feet pointed back hip-width apart.
Place your elbows under your shoulders with your forearms flat on the floor, palms facing down.
Gently lift your chest off the floor, keeping your lower ribs on the mat and neck in line with your spine.
Hold the pose for several breaths before gently lowering your chest back to the floor.
Repeat daily.
Bird Dog
Start in a 4-point kneeling position on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Extend your right arm forward and your left leg back, keeping both limbs attached to the floor to begin. Feel free to begin here if you’re a few weeks postpartum.
Lift the arm/leg off the ground to hip height so they’re parallel to the floor, and balance.
Hold for a few seconds, then return to the starting position.
Repeat on the opposite side, extending your left arm forward and your right leg back.
Continue alternating sides for 4-6x.
Have all your postnatal exercises at your fingertips with my guide!
Download: 4 Feel-Good Postnatal Moves: Your Go-To Guide for Pilates and Yoga Therapy After Birth for easy access to the shapes and movements mentioned above that will support your body the most after birth. Get it here!
I've just become pregnant. Can I start Pilates and yoga therapy?
Yes, you can absolutely start Pilates and yoga during your pregnancy! Both of these practices offer numerous benefits, however, it's essential to approach them with care and tailored guidance. For those new to Pilates and Yoga, private sessions are highly recommended.
The wel•lam approach is integrative and I believe since everyone moves, everyone can learn to move in ways that best suit their unique form, whether pre- or postnatal.
What’s the first step to starting Pilates and yoga for pregnancy?
Remember, It's important to chat with your healthcare provider or a qualified professional before starting any exercise program during and after pregnancy. They can help ensure that the exercises you choose are safe and suitable for your unique situation.
Interested in a private Pilates or yoga therapy session for pregnancy?
Find out if Pilates or yoga therapy is for you during and after your pregnancy! Schedule a connection call with me today!
With love,
Lia