Are you an expecting mother?  A new mom? Or maybe you’re planning and preparing to have children? If that’s the case, one of your many worries might be how to stay active and prepare for or recover from the physical changes that come with childbearing. Yoga is one of the most accessible and low-impact forms of exercise and provides great benefits, like increased core strength, flexibility, and decreased stress. Perinatal Yoga is a style of yoga that considers both prenatal (for during pregnancy) and postnatal (for after pregnancy) needs. It offers a safe and supportive space for you to connect with your body and growing baby, while also strengthening and protecting your joints and muscles and relaxing your mind throughout this transformative time in a welcoming community.

During a perinatal yoga class, an instructor will guide you through modifications of traditional yoga poses and other gentle movements to be more comfortable for wherever you are in your pregnancy journey. Gentle stretches improve your flexibility and prepare your body for childbirth, while strengthening poses build core and pelvic floor strength for a healthier pregnancy and recovery.

Flexibility, practiced in a perinatal yoga class, can play an essential role in childbirth. According to studies published by MAYO clinic, increased flexibility can reduce the risk of physical complications during childbirth. It can also reduce pain during the delivery process, aid in postpartum recovery, and work to minimize pain in common areas during pregnancy, such as the lower back and feet.

Strength, specifically in the muscles that make up the core and pelvic floor, plays an equally important role in both childbirth and recovery. As your baby grows throughout your pregnancy, these muscles support your child. During delivery, these muscles help deliver the baby. Traditional strength training, however, can prove too strenuous for many expecting and postpartum mothers. A curated yoga class provides an excellent opportunity to strengthen your body through low-impact exercise with little risk of injury or complication.

Breathwork is also a component to perinatal yoga. With specialized breathing techniques common in other yoga classes, you can decrease stress and improve sleep quality. In addition, the same pranayama breathing technique can be used to prepare for labor.

By utilizing these stretching, strengthening, and breathing techniques, you will find that your body is better prepared to handle the demands of pregnancy and aid in a more effective postpartum recovery.

The JCC is offering a limited run of perinatal yoga classes taught by instructor Corinne Garcia, with sessions held on Tuesdays, May 14 and 21, at 9:15 a.m. You can sign up for these classes now in Mindbody. Of course, before starting any new exercise program, consult with your healthcare provider.