Growing a baby is work, mama. Your mind and body are stretched to their limit as your lil’ bit gets bigger every day. You’re decorating your baby’s nursery, juggling tasks at work, getting in your prenatal visits, and — all the while — watching your belly grow until you can’t see your feet. Amid all the running around and prepping, it’s important to stop and take time for you.

Modified yoga during pregnancy can be a great way to relieve stress, maintain a healthy weight gain, and reduce the aches and pains that come with bringing life into the world.

YOGA CAN HELP KEEP YOU FROM GAINING TOO MUCH WEIGHT

Gaining weight is a healthy part of pregnancy, but putting on too much during those 40 weeks can put you and your baby at risk of issues during delivery. Your doctor or midwife will tell you how much weight you should try to gain, though women with a normal weight (BMI of 18.5-24.9) should aim for 25-35 pounds.

Staying fit through exercises like yoga can help burn off excess calories you might be eating as a result of those late-night food cravings. The Centers for Disease Control and Prevention recommends that all adults (including pregnant women without major complications) should get at least 2.5 hours of moderate-intensity activity per week — meaning your heart should be pumping, but you aren’t working so hard that you couldn’t hold a conversation with someone.

Ideally, this would be spread out throughout the week, where you get in at least 30 minutes of exercise, five days a week. That could be knocked out in two weekly yoga classes, with some brisk walks done over your lunch break.

YOGA CAN REDUCE STRESS

In addition to helping keep your weight in check, the endorphins and deep breathing you get during yoga is a great way to sleep better and relieve stress. No matter how excited you might be about having a baby, pregnancy can still be a stressful time. You might be worried about work or bills or how the baby will affect your relationships with your partner or family. Carrying all that stress is understandable, but it’s not good for you or your baby.

Women who practice modified yoga during pregnancy report lower levels of stress, better moods, and positive effects on depression, anxiety, perceived stress, mode of birth, and duration of labor. Prenatal yoga can also improve sleep; increase strength and flexibility; and reduce back pain, nausea, headaches, and shortness of breath.

YOGA CAN RELIEVE LOWER BACK PAIN

Lower back or pelvic pain is a common complaint among pregnant women. Things are growing and shifting and stretching, and that can be uncomfortable on the best of days. Pregnant women, however, are discouraged from taking some common pain medications like ibuprofen because they can put the baby at risk. That’s where yoga can be helpful.

The poses, stretches, and breathing done during yoga has been shown to relieve pain among pregnant women. Not only do pregnant women have less pain after practicing yoga for several weeks, but the pain they do experience is less intense.

YOGA CAN HELP YOU MEET OTHER MOMS

When you’re in the middle of a pregnancy yoga class, you’re largely focused on your breathing, your body, and connecting with your baby. But before and after is a great opportunity to meet and get to know other moms going through a similar experience. For some women, the friends they make during these prenatal classes continue to be a part of their support network long after the babies are born.

PRECAUTIONS

Most pregnant women can do modified yoga safely without any concerns, but it’s still a good idea to check in with your doctor or midwife beforehand to make sure it’s safe for you personally.

Once you get the green light, try to find a yoga class that’s specifically geared toward pregnant women. These are often labeled as prenatal (or pregnancy) yoga classes, and their instructors are typically trained in which poses are good for pregnant women, and which should be avoided. If pregnancy-specific yoga isn’t available, however, try to find classes that integrate deep breathing with less intense movements or stretches, like restorative yoga or hatha yoga. Just be sure to tell the instructor you’re pregnant and don’t be afraid to sit out on some of the poses. Avoid Bikram or “hot yoga,” because it can be easy for pregnant women to overheat.

Not all yoga poses are believed to be safe during pregnancy. Corpse pose, for example — where you lie flat on your back — should be avoided during your second and third trimesters because the weight of your belly can push down on a major blood vessel and interrupt the flow of blood to your baby. Other poses you should skip are the happy baby pose (on your back, holding your toes) and downward facing dog (hands and feet on the floor with your booty straight up in the air). Avoid lying on your belly or twisting poses. If you aren’t sure something is safe, ask your instructor.

Lastly, pace yourself. You know your body. Take breaks when you need to, and don’t push yourself too hard. If it hurts, stop. If you feel like you’re going to faint, rest. Drink plenty of water, and try to avoid getting overheated.

PRENATAL YOGA CLASSES IN ORANGE COUNTY

There are a ton of great prenatal classes in and around Orlando. Here are just a few:

• College Park Yoga
• Full Circle Yoga
• Inspirit Yoga
• Winnie Palmer Hospital for Women & Babies
• The Yoga Shala