Prenatal yoga

This is yoga adapted for pregnant women. During a prenatal yoga class, we work on stretching the areas put under strain by the growing bump, strengthen the legs, the pelvic floor and the "right abdominals" to best support our baby. We favour progressive, gentle postures. 

These postures will help us relieve back problems, pregnancy-related sciatica, digestive issues, tension and anxiety… and prepare us for childbirth! It is also a moment to connect with our feelings, to relax with our baby, and to experience these months of pregnancy as peacefully as possible.

You will often be advised to start at 3 months of pregnancy, after the first scan confirming that everything is going well.

Une séance de yoga peut équivaloir selon moi à une séance de sport, dans sa dimension de bien-être physique indispensable à notre forme et notre bonne santé, sans la notion de compétitivité. Les postures de yoga sont plus ou moins engageantes et exigeantes pour tonifier, renforcer, assouplir et détendre muscles, articulations, fascias… A chaque période de la vie, à chaque moment de la semaine, peut correspondre un type de yoga différent : Ashtanga, Vinyasa, Iyengar, Yin, Nidra… et prénatal ! 

Enceinte, il est essentiel de continuer à se muscler pour éviter les de maux de grossesse (mal de dos, mal au coccyx…) et se sentir « forte » en portant son bébé avec confiance et sans trop d’effort.

Pour en savoir plus sur le sujet, allez voir nore article sport et grossesse.

If there is a studio near you, that's great. Try it out at least two or three times until you feel more at ease.

If you have already attended a few classes, make yourself comfortable at home, light a small candle, put on some music that makes you feel good, and follow your intuition to move and stretch — standing, sitting, lying down… Trust yourself: you are best placed to know what feels good for you (both in class and at home).

There are also platforms where you can practise with good teachers via video.

If you have a high-risk pregnancy, please discuss this with your doctor beforehand.

Otherwise, I would say YES! All postures can be adapted for everyone, and above all, remember: you are entirely free to do or not do certain postures. They have different effects at each stage of pregnancy, and if something feels uncomfortable, simply set it aside for now.

There is no risk as long as you stay attuned to your body and adapt your practice accordingly. Besides, babies are far better protected than we might imagine. Some experienced yogis continue to do headstands, backbends, and other acrobatic poses throughout their pregnancy, and go on to give birth to perfectly healthy babies at full term!

Each woman has her own path, her own story, and perhaps her own fears: make the most of the yoga class to develop this inner awareness.

Do avoid postures that compress the abdomen (lying face down, twisting, etc.).

Yes, more and more studios are offering it. The postures covered in postnatal yoga are close to those of prenatal yoga and will anticipate or extend the benefits of pelvic floor and abdominal rehabilitation, while reconnecting with your confidence and strength as a woman... It is also a moment of sharing during a period that is not always easy for mothers and for which we are rarely prepared. Babies are sometimes welcome too!

Je vous conseille « Bien-être et maternité » de Bernadette de Gasquet, la bible pour femmes enceintes. Moins volumineux et accessible « l’attente sacrée – Yoga, maternité, naissance » de Martine Texier est super aussi. Pour le postnatal « Mon corps après bébé » de Bernadette de Gasquet donne plein de pistes pour vivre au mieux les six premières semaines avec son bébé.