Yoga and Pilates during pregnancy

There are many benefits to doing yoga and Pilates while pregnant. However, you should ask your doctor or midwife if they are suitable for you.

Increased muscle strength

Yoga and Pilates for pregnant women provide specific exercises that can help build up your muscle strength.

It's recommended that strength building for pregnant women includes all the major muscle groups.

Better mental health

Both yoga and Pilates use focused breathing and mindfulness. They have been shown to improve mental health by:

• reducing stress
• decreasing symptoms of anxiety and depression
• improving mood
• promoting relaxation

Reduced back pain

Yoga may also reduce lower back pain, depending on the type of pain you have. Be sure to let your yoga or Pilates instructor know about it.

If you have back pain, it's best to have it checked by your physiotherapist or doctor.

Stronger pelvic floor muscles

Yoga and Pilates classes especially designed for pregnancy often include pelvic floor exercises. These help to strengthen and tone the muscles supporting your pelvic floor. This which can stop accidental leakage of urine during pregnancy or after your baby is born.

• Aim to do 2 sessions of strength-building exercise per week, with at least one day between sessions.
• If you are just starting, keep your effort at low intensity, building to moderate intensity. Low intensity means you can still talk comfortably while exercising.
• Be mindful of your breathing. This involves exhaling (breathing out) when you are exerting yourself. Your instructor should also include directions on how to breathe when exercising.
• Ensure that your movements are slow and steady.

High impact sessions or activities

Ensure that your yoga or Pilates session does not involve movements that could:

• cause hard knocks to your baby
• make you jump and bounce a lot
• involve you suddenly changing direction
• risk your falling over

Getting too hot

To protect the baby, you should not let your own body temperature get too high. You should avoid doing yoga or Pilates in a room that is too hot or humid.

High temperatures can also cause you to become tired more quickly. Tiredness can put you at greater risk of accidental injury.

Movements or poses in certain trimesters

Some exercises or positions are not suitable as you reach the second and third trimesters of pregnancy:

• After the first trimester, don't exercise while you are lying on your back. The weight of your baby may push against your blood vessels. This can cut off supply to your baby or make you feel faint.
• As your baby becomes bigger, your centre of gravity changes. This may make it more difficult to balance or perform moves that you previously have done. Avoid movements that may cause you to feel unbalanced or to fall.
• Hormonal changes during pregnancy can cause your ligaments to become more relaxed. This means you may be at risk of injury if you stretch too hard. Stay comfortable and always warm-up and warm-down.
• As your body weight increases, it puts a greater load on your joints and pelvic floor. Be sure to stay within your comfort zone. Stop if you feel pain or discomfort. Walking lunges and wide squats are not recommended.
• If you develop 'diastasis recti' (a bulge down the middle of your abdomen), avoid doing abdominal exercises

For more information about activities to do and to avoid, visit:

• exercising during pregnancy
• pelvic floor exercises
• pelvic girdle pain during pregnancy
• backache in pregnancy

Make sure you let your instructor know you are pregnant or choose a class designed specifically for pregnant women.

Yoga and Pilates for pregnant women should be low impact and contain movements to help with:

• core and leg strength
• breathing and relaxation
• strengthening your pelvic floor
• relieving lower back pain

Movements should be gentle and deliberate and allow you to remain cool and comfortable. There may also be cushions, belts, or blankets available to help you while you go through the movements or poses.

• Look for an instructor who is trained in prenatal yoga or Pilates.
• Explore programs (Opens in new tab) offered by The Royal Hospital for Women (Opens in new tab).
• For Pilates, you can contact the Pilates Alliance Australasia (Opens in new tab).
• For yoga, you can contact Yoga Australia (Opens in new tab).
• You can also ask your local council.

Remember to check with your doctor or midwife before starting or continuing any exercise program.