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Prenatal Mindfulness-Based Yoga: Happy Mothers and Happy Babies

Let’s face it, pregnancy is hard. Pregnancy has its ups and downs and many expecting mothers would say it’s often just plain uncomfortable. And yet, any woman who’s been pregnant likely developed her own secret remedies to fight through the uncomfortable pain and awkward moments. For some it’s a glass of warm milk, for others it’s taking a stroll through the park, and for others, it’s lying on the sofa with potato chips in one hand and a TV remote in the other. Thankfully, there’s a researched and proven coping skill that can ease your mind and reduce some of the discomfort and pain at the same time. It’s practicing mindfulness and yoga.

Yoga has been shown to significantly reduces anxiety and depression in expecting mothers.[i] Yoga allows your body to relax and become flexible. Through steady breathing and slow movements, you can become more aligned with your thoughts and needs of your body and baby. Prenatal mindfulness-based yoga is designed to strengthening muscles used in childbirth[ii] and bring awareness of the body and mind through mindfulness.

STRENGTHENING MUSCLES AND NERVES USED IN CHILDBIRTH

Yoga strengthens and prepares your muscles and mind for childbirth. Prenatal yoga is typically performed through small movements while kneeling, standing, or sitting down. These stances give mothers optimal strength and relieve lingering pain in the low back or pelvis.[iii] Through strong and continual poses and stretches, your pelvic muscles and hips will begin to open and become more flexible which is helpful in pushing and contractions felt in childbirth. Yoga allows your bones to become strong and your mind to be put at ease.[iv]

Here is an excerpt from a clinically licensed prenatal yoga instructor that will give you an idea of what is expected at a yoga class:

“Start through circling your hips in a continuous motion while focusing on your breath. At first, you may feel unbalanced or unused to the sudden change in weight on your belly but know that that feeling will pass. Circle your arms above your body then bring them close to your chest for Namaste. Now allow your left arm to move towards your toes while your right arm reaches high towards the ceiling and hold. Allow your body to move breath by breath at a time to ease yourself to a natural stance. Do not push yourself too hard. If you feel like collapsing or feel pressure on your baby then try a modified pose. Now, switch. This position should be uncomfortable but rather than giving up, try to focus on your baby and know that these pains and uncomfortableness will shortly pass. Now, slowly come up into a natural stance.”[v] (*Note: Not all yoga moves are pregnancy-friendly, so make sure your yogi has an awareness of the needs of a woman’s body during pregnancy.)

To try more pregnancy-friendly yoga moves, please consult with the licensed yoga teacher in your area or click on the links below to prenatal-friendly websites, blogs, and videos.

MINDFULNESS: INCREASING AWARENESS OF THE BODY AND MIND

Yoga is a practice of mindfulness.[vi] Mindfulness is an attitude of viewing oneself in a non-judgmental way by being present. Take a moment to truly love and appreciate all the many hard things your body is doing. Your body is undergoing something beautiful and sacred. Every moment, your body is nurturing your baby. With every breath, it’s nurturing the newborn inside you. Recognize that your body needs uplifting and cheerful thoughts to push through this time. Try to think positively about your body’s new sizes, shapes, and pressures. Only you can guide your mind to think about yourself kindly. Relax and take a deep breath.viii Don’t worry about the “what if’s” of the future or past but just take a moment and be present with your baby.

This remedy not only helps expecting mothers but also is a skill that can impact the rest of your life. Yoga is a great vehicle to begin practicing mindfulness. By slowing down and being present it’ll reduce your anxieties and bring confidence into your life. Mothers who practice mindfulness daily have said “my mind is more at ease and I feel more connected to my baby and my world around me.”[vii] Or “I never realized how trapped my mind was in worrying about the future until I practice mindfulness. Mindfulness has opened my mind to possibilities and freedom I’ve never experienced before.” vii  Mindfulness increases self-awareness in a non-judgmental way that opens the mind to a more positive outlook of life.[viii]The more you practice mindfulness-based yoga, the stronger your resiliency, mind, and body will be in preparing for this baby.i Mindfulness-based yoga can help you cast all worries and fears aside and focus on the present things you can control.

It is important to remember to have fun throughout all of this. Not only will yoga empower your mind and body but will also empower your future with your growing family. Remember that mindfulness-based yoga can make a happy mother and a happy baby!

Emily Carnesi is an undergraduate student at Brigham Young University studying Family Studies with a minor in Business and working with Dr. Chelom Leavitt. Emily has been married to her college sweetheart for nearly two years. Together they enjoy fishing, kickboxing, bowling, and board games. Emily’s unique perspective comes from counseling with students at an elementary and junior high school. She is passionate about integrating mindfulness as a coping skill for childbearing, adoption, postpartum depression, miscarriages, and positive body-esteem.

[i] Riet, P., Francis, L., & Rees, A. (2020). Exploring the impacts of mindfulness and yoga upon childbirth outcomes and maternal health: an integrative review. Scandinavian Journal of Caring Sciences, 34(3), 552–565. https://doi-org.erl.lib.byu.edu/10.1111/scs.12762

[ii] Kawanishi Y, Hanley SJ, Tabata K, et al. Effects of prenatal yoga: a systematic review of randomized controlled trials]. [Nihon Koshu Eisei Zasshi. Japanese Journal of Public Health. 2015 ;62(5):221-231. DOI: 10.11236/jph.62.5_221.

[iii]  Holden, S. C., Manor, B., Zhou, J., Zera, C., Davis, R. B., & Yeh, G. Y. (2019). Prenatal Yoga for Back Pain, Balance, and Maternal Wellness: A Randomized, Controlled Pilot Study. Global Advances in Health and Medicine. https://doi.org/10.1177/2164956119870984

[iv] Cash-Clark, R. (2001). Baby bends. Essence, 32(3), 86

[v] “Prental Yoga Workout: Safe for All Trimesters” (2020) [Video File]. Accessible May 29, 2020. Retrieved March 4, 2021 from https://www.youtube.com/watch?v=OT7te9Oncpk&ab_channel=PregnancyandPostpartumTV.

[vi] Rakhshani, A., Maharana, S., Raghuram, N., Nagendra, H. R., & Venkatram, P. (2010). Effects of integrated yoga on quality of life and interpersonal relationship of pregnant women. Quality of Life Research, 19(10), 1447–1455. https://doi-org.erl.lib.byu.edu/10.1007/s11136-010-9709-2

[vii] Duncan, L., & Bardacke, N. (2010). Mindfulness-Based Childbirth and Parenting Education: Promoting Family Mindfulness During the Perinatal Period. Journal of Child & Family Studies, 19(2), 190–202. https://doi-org.erl.lib.byu.edu/10.1007/s10826-009-9313-7

[viii] Zilcha-Mano, S. (2017). Effects of Western and Eastern Perspectives of Mindfulness-Based Interventions during Pregnancy on Birth Outcomes, Maternal Physical Health, and Maternal Mental Health. Journal of Child & Family Studies, 26(6), 1746–1748. https://doi-org.erl.lib.byu.edu/10.1007/s10826-017-0698-4

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