I recently saw a DVD for sale at a store entitled “Prenatal Workout”. Not only is this not the time to “get into shape” or try to emulate some celebrity mother, but more than ever it is a time to honour your body. It’s a changing body and a time to honour the life growing inside of you.

Because an expectant mom is tired in the first trimester, a restorative or more slow/gentle yoga practice is most appropriate. Prone positions, that is poses on the belly, are now not recommended. It is important to keep the abdominal area quite passive and relaxed during this trimester. Also, avoid backbends and twists so as not to exacerbate the separation of the abdominal muscles. Otherwise it could be harder to recover these muscles postnatally.

In the second trimester a woman may have a return in energy and could resume a hatha yoga practice with an emphasis on low back stretches and hip and shoulder openers. Avoid deep forward folds (putting pressure on the xiphoid process, at the top of the abdomen, and causing discomfort).

In the third trimester a gentle practice is optimal with a concentration on hip stretches and more seated postures over standing. Exercises to help prepare for labour and delivery should be brought in as well as breathing and meditation to prepare for the great physical, mental and emotional states during labour and delivery.

The centre of gravity is shifted forward during pregnancy often leading to postural changes which may manifest as: pain in the low back and pelvic region; altered sense of balance; carpal tunnel syndrome; swelling; varicose veins; headaches; muscle cramping; light-headedness; upper back stiffness and weakness; fallen arches; abdominal muscle weakness; and, pelvic floor weakening. Yoga can be a valuable tool for pre and postnatal women.

A lot of emphasis can be put on strengthening the pelvic floor as pelvic organ prolapse where the uterus, bladder and/or rectum begin to descend, fall and potentially protrude externally, is present in about 70 per cent of women by the age of 70.