Restorative Yoga for Mums-to-Be: How Incorporating it During Pregnancy Can Benefit Your Body and Mind

1. Understanding the challenges of pregnancy

Pregnancy is a miraculous and beautiful journey, but it can also bring its own set of physical and emotional challenges. As expectant mothers, it is important to take care of both our bodies and minds during this time. Restorative yoga offers a gentle and nurturing practice that can provide numerous benefits for mums-to-be. From relieving physical discomfort to enhancing emotional well-being, restorative yoga is deeply restful and transformative practise. Read on to understand how practicing restorative yoga can benefit both you during pregnancy.

Many mums-to-be are more than capable of doing a challenging asana practice that can build confidence and stamina. However, it is important to balance this activity with restful and nurturing asanas that allow us to soften and relax. This pattern of activity and rest mirrors the pattern of labour, with both aspects requiring practise so that they come naturally to use during childbirth.

2. The benefits of restorative yoga during pregnancy

Restorative yoga during pregnancy offers a myriad of benefits for women. Physically, it helps alleviate common discomforts such as back pain, joint swelling, and fatigue but it also improves circulation, promotes relaxation, and prepares the body for labour and delivery.. The gentle asanas (poses) are supported by multiple props that come up to meet your body. Each asana is held for prolonged periods which allows your body to melt into the supportive props underneath you. The combination of the use of yoga props with asanas held for several minutes, promotes a deeper sense of relaxation and restores energy levels beyond what other styles of yoga can provide

One of the important benefits of quieter, restorative poses is that they offer space for mum and baby to connect, time where the mother can listen to her baby and to her own body. This quieter, feminine or 'yin' yoga practise allows mums-to-be the opportunity to gain a deeper understanding of her inner thoughts and feelings, fostering a deep sense of trust in the body mind connection.

On a mental and emotional level, the meditative nature of restorative yoga can reduce stress, anxiety, increase energy levels and promote a sense of calm and well-being. Incorporating restorative yoga into your pregnancy yoga routine can truly enhance your overall experience, energy levels and well-being. The enhanced relaxation gained through practising restorative yoga poses moves the body out of 'fight or flight' and into the 'rest and digest' part of the nervous system. This makes it an excellent addition to support the mental and emotional wellbeing of expectant mums.

Here are some restorative poses the can be adjusted for all three trimesters. These poses can be held anywhere from 2-10 minutes each:

Balasana (Supported Childs Pose)

Resting in a long child's pose is great for easing pressure or discomfort in the lower back and can be helpful if the baby is in the posterior position. Simply take a wide knee child's pose and place a bolster under the head, a cushion to support your hips and make space between the bolster end and your hips so that your bump can hang and isn't compressed.

Supta baddha konasana (Reclined Goddess Pose)

Place two blocks on the mat, the first on the long edge and the second on the short edge. Place the bolster over the blocks forming a comfortable back rest. Sit in front of the bolster with a fist sized gap between the end of the bolster and your hips. Bring the soles of the feet together and place a cushion under each knee. Open the arms palms up and rest your head on a cushion. It's also nice to place a trifold blanket under the forearms to add a little extra support. Avoid excessive lumbar arching when reclining.

Viparita Karani (Legs up the wall)

This pose is particularly good for joint swelling, relief from varicose veins or when you're just feeling tired. If you're 30 or more weeks of pregnancy, its not advisable to lie flat on your back as the weight of the baby and placenta can compress blood vessels which supply oxygen to the baby. Place the long edge of the bolster parallel with the wall with a few inches gap. Place the hips in the gaps so that sitting bones are just hanging off the bolster, with the bolster supporting your lower back.

Savasana (Corpse Pose)

This is the ultimate restorative yoga pose providing deep relaxation. If you're comfortable lying on your back and are less that 30 weeks pregnant, place a bolster under your knees, a cushion under your head and arms. Alternatively, adopt a side lying position on your left side. Focus on complete relaxation of your physical body, observing your natural breath and the flow of your thoughts.

3. How restorative yoga can help with physical discomfort

Restorative yoga's gentle and supported postures can significantly alleviate physical discomforts often experienced during pregnancy. There is no strain nor active stretching in this unique form of yoga so it offers an opportunity for the body to feel held, where its possible to ease pregnancy aches and pains through reducing tension.

Through consistent practice, mums-to-be can find relief from common pregnancy ailments and strengthen their bodies in preparation for childbirth. Incorporating restorative yoga postures during pregnancy can help in the management of back pain, pelvic pain, insomnia and joint swelling.

4. The mental and emotional benefits of restorative yoga for mums-to-be

In addition to its physical advantages, restorative yoga also provides numerous mental and emotional benefits for expecting mothers. The practice of mindfulness and relaxation techniques in restorative yoga can help mums-to-be to reduce stress, anxiety, and promote emotional well-being and balance during pregnancy.

By creating a calm and peaceful space for yourself through restorative yoga, you can connect with your growing baby and cultivate a sense of inner peace and tranquillity. Taking the time to nourish your mind and soul through restorative yoga can truly support you in embracing motherhood with a positive and balanced mindset.

Ultimately, restorative yoga serves as a powerful tool for pregnant women to nurture themselves and their growing baby, ensuring a healthy and harmonious transition into motherhood. The combination of poses held for several minutes, plus the heavy use of yoga props promotes deeper relaxation where mums-to-be can gain instant relief from low mood and anxiety.

5. Incorporating restorative yoga into your pregnancy routine

Incorporating restorative yoga into your pregnancy routine can be a game-changer for your overall well-being. Start by setting aside dedicated time each day to practice gentle poses that encourage relaxation and mindfulness. Consider joining a prenatal yoga class or following online videos specifically tailored to expectant mothers.

Remember, it's not about perfection but about listening to your body and honouring its needs. Embrace the opportunity to connect with your baby on a deeper level while nurturing your own mental and emotional health. By prioritising self-care through restorative yoga, you are not only benefiting yourself but also creating a positive environment for your little one to thrive.

During pregnancy, it is essential to prioritise self-care and overall well-being, and incorporating restorative yoga into your routine is so beneficial. By dedicating time each day you can develop a healthy habit to benefit your mental wellbeing for the long term.

Whether you choose to attend a prenatal yoga class or follow online videos specifically designed for expectant mothers, it's crucial to listen to your body and honour its needs, which in pregnancy can often change. Due to these changing needs, its often helpful to attend a live online or an in person prenatal yoga class, where a qualified prenatal yoga teacher can suggest modifications. If you're not sure how to practise prenatal yoga safely, check out my free download here: '10 Common Prenatal Yoga Mistakes To Avoid and What To Do Instead'.

Here at Pink Iris Yoga we specialise in supporting mums-to-be with prenatal yoga, and incorporate restorative postures into our classes. If you'd like to learn more about our current offerings, please click here.

6. Creating a safe and comfortable practice space

Creating a safe and comfortable practice space is crucial for your restorative yoga journey during pregnancy. Choose a quiet corner in your home where you can relax without distractions. Invest in a supportive yoga mat and props like bolsters, yoga blocks, a blanket and pillows to enhance your comfort and stability during poses.

You can play soothing music or light candles to create a calming ambiance. By creating a serene space dedicated to your well-being, you are more likely to adopt a regular practise. Embrace this opportunity to prioritise your self-care and relaxation by having a dedicated space that is set up ready for whenever you get a moment to rest.

7. Community

Having a supportive community of mums-to-be is incredibly important during pregnancy. This community can provide much-needed emotional support, information, and guidance for expectant mothers as they navigate the ups and downs of pregnancy.

One of the primary benefits of having a supportive community of mums-to-be is the sense of camaraderie and understanding that comes from sharing experiences with others who are going through the same thing. Pregnancy can be a time of great joy and excitement, but it can also be a time of anxiety and uncertainty. Having a group of women who are going through similar experiences can provide a sense of validation and comfort, knowing that you are not alone in your feelings and concerns.

Here at Pink Iris Yoga our pregnant clients can connect with each other outside of the class via a Whatsapp group. This is also an opportunity to ask Helen, our prenatal yoga specialist, any questions and a place to post any prenatal yoga practises to do at home.

8. Closing thoughts: nurturing yourself and your baby through restorative yoga

Embrace the opportunity to connect with your baby to foster a sense of harmony and well-being for you both. Allow restorative yoga to be a sanctuary where you can find solace and rejuvenation amidst the beautiful journey of motherhood. Cherish these moments of peace with your little one.