How to choose which is for you, yoga or Pilates? It's an individual choice but keep in mind that both provide different but excellent benefits. You may want to reap both the strengthening of Pilates and the relaxing, stress-reducing effects of yoga. Either way, consider your individual situation, both during pregnancy and postpartum, and ALWAYS check with your doctor first to make sure you have no reason to avoid exercise (bleeding, past miscarriages, placenta previa, and so on). Then follow these Do's and Don't's:
- Avoid prolonged moves lying on the back-- try to modify poses or positions to an incline, if feasible.
- Never hold your breath!
- Avoid holding positions for prolonged periods, especially positions where the head is lower than the heart (such as "the downward dog"). This can cause dizziness when coming out of the pose.
- Always check for the condition of diastisis recti (separation of the midline abdominal wall) before doing any abdominal exercise - if you have this problem, avoid Pilates to prevent the separation from worsening.
- Stop doing any exercise that causes dizziness, shortness of breath, pain, or nausea. Some moves can also cause heartburn; if you discover any affecting you in this way, avoid them.
- Avoid exercises that "stretch" the abdomen (for example, "the upward-facing dog," "the bow," or standing back extensions).
- Avoid exercises that enhance forward head and shoulder postures (such as "the plow" or shoulder stands).
- Beware of poses that require a great deal of balance-- you lose some balancing ability as your center of gravity changes during pregnancy.
- If you're a beginner, try to find a "prenatal" class or video to ensure proper instruction.
- Always go at your own pace and remember to listen to your body.
- Avoid inverted poses for several weeks postpartum to avoid air embolism.
- Drink lots of water and be careful not to get overheated.
The gains achieved from yoga and Pilates are extremely beneficial for the pregnant woman. Many women say they've alleviated back pain, feel more prepared for delivery, or just plain feel better about their changing bodies. Although there are many options available today for the exercise enthusiast, yoga and Pilates top the list for great prenatal and postpartum workouts.
To learn more, try these videos:
- Prenatal Pilates with Sarah Picot - offers a 20-minute workout for each trimester
- Crunch Yoga Mama - Prenatal Yoga with Sue Elkind
- Fusion Pilates for Pregnancy with Jennifer Gianni
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