Pregnancy
Pregnancy brings about many obvious and anticipated transformations to our bodies, and while these changes are shared by many women, no two pregnancies are the same. Some women love being pregnant and feel empowered and beautiful in their bodies during this time of creation and growth. Some women feel so sick and depleted that they would rather be anywhere else in the world besides their own pregnant bodies. Some struggle with the physical changes that pregnancy brings and worry about weight gain or other uncontrollable shifts that are happening in their bodies and look forward to post delivery so they can return back to “themselves”. Some feel in tune and connected to the baby throughout their pregnancies, while others struggle feeling a bond, especially if they’ve experienced a loss or struggled to conceive.
These physical hurdles speak nothing to the overwhelming emotional difficulties that may be faced during pregnancy. For first time parents, the anticipation and unknown of what life will be like with a new baby can become a significant source of anxiety or worry. Many parents struggle to conceive and the new pregnancy brings with it both a flood of excitement and relief with a subsequent rush of fear and doubt.
During this time, it can be especially easy to slip into disconnect or feelings of disdain about our bodies. When I was pregnant with my daughter, I was unwell for the entirety of my pregnancy. I rarely felt beautiful, powerful, or capable. I couldn’t wait for the pregnancy to be over and most of the thoughts I had about my body were ones along the lines of “I don’t want to be in this body right now.” I felt out of control as I experienced unpleasant symptoms with no way to remedy or treat them. I wish I would have known then what I know now about the power of mindful movement during pregnancy.
When I thought of prenatal yoga, I didn’t look much further than the practice of different poses to prepare the body for childbirth. This is an amazing and useful outcome of having a prenatal yoga practice, but I overlooked the benefits that movement could bring to my mind and body during pregnancy. Physically, yoga, or mindful movement, can help alleviate many of the common discomforts faced in pregnancy. Sciatica, back pain, heartburn, and many other aches and pains common in a pregnant body can be relieved through various yoga poses. Emotionally and mentally, this mindful movement can connect us back to our bodies, regardless of what they currently may look or feel like. It can give us a few moments where we aren’t focused on anticipating the arrival of baby and what the future may hold, and instead we can tune in to the present. So many of my own fears and anxieties were because I was stuck in the uncertainty of the future. “What if I never stop throwing up”. “What if I never get my energy back”. “How long will this go on for”. A practice of mindfulness, especially when it’s paired with poses, brings us back to the present, and by doing so, we gain control back of our bodies. There is no longer any wondering or fear, but rather a calm presence that we are here, we are in our bodies, and it’s going to be ok. Mindful movement can help us move through feelings of disconnect by bringing us back to the breath.
Let’s explore 3 poses that can be beneficial for mind and body during pregnancy
Malasana or Yogi Squat- Known in many cultures as “the birth pose”, this squat is very beneficial for promoting feelings of grounding as well as stretching through the hips and pelvis. This pose can be modified by placing a block under the hips or keeping the back against a wall.
Supported Fish- This pose opens the heart, creating a feeling of empowerment as well as promoting relaxation as the spine is supported by the bolster or pillow.
Child’s Pose/Polar Bear- This grounding pose stretches the hips and opens the shoulders. It creates a space to come back to the body and focus on the breath.
Enjoy the 20 minute prenatal yoga practice above!
Maddy RYT, RPYT, CPC
Maddy is a mother, yogi, home chef, postpartum doula, apprenticed birth doula and she is a committed advocate of self care.
Maddy is passionate about supporting women throughout pregnancy, birth and postpartum, using her skills and experience to equip expectant and new mothers with tools and resources to feel empowered and supported in their calling.
She has pursued yoga in a holistic and inclusive space and has lead groups and individuals in studios, hospitals, and many homes always with an emphasis on listening to your body, personal adaptation, and practicing yoga regardless of body or experience level. She is passionate about women’s wellness and uses yoga to support mother and baby through pregnancy and beyond as a Certified Prenatal Yoga Therapist. She is an ICEA trained birth doula and has trained with Sacred Window Studies, an Ayurvedic postpartum caregiving center.
As a practitioner of holistic wellness, Maddy has long since used nutrition and wholesome foods to nourish her family and community. She has a passion for seasonal ingredients and the role they play in promoting vitality and healing in our bodies. She loves bringing her gift of cooking delicious meals to nourish you and your family.
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