Move, Mama! Benefits for Pregnancy & Postpartum
by Marla Mervis-Hatmann, LMT, Yogini, Reiki Master
Everyone
knows, exercise is important. However during pregnancy and postpartum,
exercise is imperative for the health of Mama and Babe.In Part 1 of our two-part Article series, we will discuss the benefits of yoga and dance for pregnant mamas.
Yoga and Dance can be a healthy aspect of a women’s pregnancy on many levels. It combines a connection to the body, a movement practice, meditation and childbirth preparation into one sweet offering.
What are the benefits of prenatal yoga and dance?
Studies have suggested that prenatal yoga & dance can:
- Limit unnecessary weight gain.
- Improve sleep.
- Promote faster recovery after birth.
- Increase energy levels and self-esteem
- Decrease the time of labor.
- Decrease the need for interventions.
- Decrease lower back pain, nausea, carpal tunnel syndrome, headaches and shortness of breath.
What happens at a prenatal movement class?
Of course, every instructor is different, however one can expect to experience:
Breath work-Breathing exercises can be incredibly helpful during pregnancy for calming and centering purposes, and to maximize oxygen flow when you need it. Breath control is an invaluable asset for pain management in labor and birth, especially for those hoping to forego medical pain relief options.
Gentle stretching- Opening up the body from the inside out is a beautiful way to find those places in your body that need to be touched by your loving attention.
Postures/Movement Exercises-Yoga Positions are guided through the body, while standing, sitting and lying down. Dancing allows for open expression and an opportunity to let the body guide the movements. All exercises are aimed to relax, strengthen, stretch and balance the body. Yoga teaches you how to relax even during the active and challenging poses. Most exercises have an intention to prepare the mama and babe for the birth.
Cool down and relaxation- Relaxation is a skill that is learned. When you take time for yourself and connect with your body, you have the opportunity to find stillness and peace. The baby growing inside also benefits from this time of centering It is a great opportunity to connect deeper with your baby.
Tips for Feeling good and staying safe:
Look for an instructor who is trained and knowledgeable with prenatal poses. This is important because there is so much to understand about the physiology of pregnancy. It can be crucial for keeping the mama moving safely.
Listen to your Body- Listen to how 'you' feel and how 'your' body feels and then adjust your exercise -- and exercise level -- accordingly. Just the growth of the baby is enough to send a woman's body into overload. A regular movement practice can enhance your ability to listen closer to your body and the baby’s needs.
Follow proper nutritional guidelines; Make sure that you are drinking enough water and fluids during the class and the day of the class. Also, be certain you are consuming the adequate amount of calories that allows for the perfect weight gain.
Select positions and movements wisely. - There are different exercises and poses that should be avoided depending on the trimester. For example, lying on your back can be uncomfortable and not recommended after the first trimester. Also, levels of energy are constantly changing and can require a slowing down of the intensity or moving at a moderate but consistent flow.
As your body continues to shift and change, a movement practice is a great way to stay connected and move through these changes gracefully.
Check out next months article, where we will discuss the Benefits of a Movement Class for Post-Partum Mamas.
Feel free to contact me, Marla Mervis-Hartmann with any questions, at Mmreiki6@yahoo.com. And join me for my five-week Move Mama! Class Series, Tuesday Mornings starting April 15th, 11am-12pm. Call 541.772.2291 to register. Although this class is tailored to the needs of pregnant and postpartum women, women at any stage of life are welcome to participate in this series to connect more deeply with the body and experience its power and strength.
Of course, every instructor is different, however one can expect to experience:
Breath work-Breathing exercises can be incredibly helpful during pregnancy for calming and centering purposes, and to maximize oxygen flow when you need it. Breath control is an invaluable asset for pain management in labor and birth, especially for those hoping to forego medical pain relief options.
Gentle stretching- Opening up the body from the inside out is a beautiful way to find those places in your body that need to be touched by your loving attention.
Postures/Movement Exercises-Yoga Positions are guided through the body, while standing, sitting and lying down. Dancing allows for open expression and an opportunity to let the body guide the movements. All exercises are aimed to relax, strengthen, stretch and balance the body. Yoga teaches you how to relax even during the active and challenging poses. Most exercises have an intention to prepare the mama and babe for the birth.
Cool down and relaxation- Relaxation is a skill that is learned. When you take time for yourself and connect with your body, you have the opportunity to find stillness and peace. The baby growing inside also benefits from this time of centering It is a great opportunity to connect deeper with your baby.
Tips for Feeling good and staying safe:
Look for an instructor who is trained and knowledgeable with prenatal poses. This is important because there is so much to understand about the physiology of pregnancy. It can be crucial for keeping the mama moving safely.
Listen to your Body- Listen to how 'you' feel and how 'your' body feels and then adjust your exercise -- and exercise level -- accordingly. Just the growth of the baby is enough to send a woman's body into overload. A regular movement practice can enhance your ability to listen closer to your body and the baby’s needs.
Follow proper nutritional guidelines; Make sure that you are drinking enough water and fluids during the class and the day of the class. Also, be certain you are consuming the adequate amount of calories that allows for the perfect weight gain.
Select positions and movements wisely. - There are different exercises and poses that should be avoided depending on the trimester. For example, lying on your back can be uncomfortable and not recommended after the first trimester. Also, levels of energy are constantly changing and can require a slowing down of the intensity or moving at a moderate but consistent flow.
As your body continues to shift and change, a movement practice is a great way to stay connected and move through these changes gracefully.
Check out next months article, where we will discuss the Benefits of a Movement Class for Post-Partum Mamas.
Feel free to contact me, Marla Mervis-Hartmann with any questions, at Mmreiki6@yahoo.com. And join me for my five-week Move Mama! Class Series, Tuesday Mornings starting April 15th, 11am-12pm. Call 541.772.2291 to register. Although this class is tailored to the needs of pregnant and postpartum women, women at any stage of life are welcome to participate in this series to connect more deeply with the body and experience its power and strength.
