Pregnancy
+ Movement
YOU ARE PREGNANT, NOT ILL. YOUR BODY, YOUR RULES.
All you need to know about your journey during pregnancy.
Growing a human?
YOU’RE SO WELCOME HERE!
If your pregnancy running smoothly, movement feels good and you have been cleared by your physician, you can join most of our classes throughout your pregnancy (please avoid our hot classes).
We use evidence-based knowledge and up-to-date facts in Soma Co. classes, so you’re in good hands here. Our props are a great support you while you move, and our highly-trained teachers can offer modifications and alternatives when you feel you need them. The most important thing?
Listen to your body.
ARE YOGA AND PILATES GOOD FOR PREGNANCY?
Engaging in activities like Yoga and Pilates during pregnancy is beneficial for preparing for childbirth and facilitating post-birth healing.
If you haven’t tried Yoga or Pilates before your pregnancy, now might be a good time to explore them. Both exercises offer a range of advantages for the expecting parent and their unborn child, such as:
Engaging in physical activities helps lower sugar levels in the blood. When you work out, muscle cells use up more sugar and become more responsive to insulin, allowing them to absorb sugar even post-exercise.
Frequent physical activity, including Yoga and Pilates, aids in warding off joint rigidity and muscle tension. It enhances blood flow by fortifying and elongating the muscles and tendons in the back and pelvic regions.
Physical activity during pregnancy release endorphins that promote psychological well-being. Research indicates that being active while expecting can elevate one’s mood, decrease feelings of stress and worry during the gestation period, and diminish the likelihood of experiencing post-birth blues.
An issue marked by elevated blood pressure typically arises near the 20-week mark. Research indicates that initiating physical activity early in one’s pregnancy can cut the risk of pre-eclampsia by nearly half.
Studies indicate that individuals who engage in physical activity for a minimum of 30 minutes, thrice a week, experience reduced heart rates when expecting. Their infants display enhanced heart rate variability, heart-healthy right from the start!
Better sleep has a direct effect on pain tolerance, mental health, energy levels and mood.
Ecercise energises and gets the blood flowing, making it easier for your body to master the pregnancy and make the human!
Yoga and Pilates improve flexibility, strengthen your pelvic floor, help you manage your breath and focus your mind. All these come in handy when you’re in labour and also help you recover from it!
The most important thing? Listen to your body and prioritise feeling good.
WHAT THINGS CAN AND CAN’T I DO WHILE PREGNANT?
Depending on the stage of your pregnancy, and your individual preferences there are some things to be mindful of while doing any kind of exercise while pregnant.
Avoid all hot classes
Lower weights and spring tension
Watch out for your balance (practice next to a wall/hold on to the footbar/avoid collision)
Avoid over-stretching (especially when the relaxin kicks in and you feel like you can bend further!)
Cushion the joints (again, relaxin!)
Watch your blood pressure closely and adjust
Avoid compressing the lower abdomen (e.g. deep twists, closed-legged forward folds)
Use props (bolsters, blankets, etc.) to get more comfortable
This is where you may start noticing difficulty lying on your back for too long. Speak to the teacher about adjusting your practice, use props and wedges and if necessary, avoid reclined exercises on the mat or the Reformer.
Always listen to your body and let your teacher know if something doesn’t feel good for you on the day so they can offer an alternative.
HOW MUCH + HOW OFTEN CAN I DO PILATES?
No 2 pregnancies are alike. Generally, the guidelines for weekly exercise while pregnant are the same as when not pregnant: 150-300 minutes per week. It is more about HOW you exercise.
Listen to your body and be kind. It’s working hard and creating magic.
WHAT CLASSES SHOULD I ATTEND?
All of our classes, except for the hot classes, are suitable for pregnancy – it just depends on what you need, and how much yoga or pilates you did before pregnancy. Send us an email and ask for recommendations!
WHEN SHOULD I STOP DOING PILATES?
Your body will tell you and send you warning messages:
- Chest pain
- Unexplained shortness of breath
- Dizziness, feeling faint or experiencing headache
- Muscle weakness
- Calf pain, swelling or redness
- Sudden swelling of the ankles, hands or face
- Vaginal bleeding or amniotic fluid loss
- Decreased fetal movement
- Uterine contractions or pain in the lower back, pelvic area or abdomen (potentially indicating pre-term labour).
Please stop practicing if any of these occur at any time during the class. Let the teacher know immediately and ask for assistance. A visit to your physician is recommended before you return for your next class.