Yoga during pregnancy is a great self-care activity. It can be an excellent way to connect with your changing body and process your emotions as you prepare for the journey of motherhood. One of the most popular types of yoga is hot yoga, which is just what it sounds like: flowing through a sequence of poses in a room that’s heated to 90 or 100°F or sometimes higher. But you’ve probably heard that hot yoga and pregnancy do not mix; and in general, heat and pregnancy aren’t a good combination.
The good news is there is some nuance here, and a number of safe alternatives.
Risks of hot yoga while pregnant
The danger underlying recommendations against hot yoga during pregnancy comes from risks around extreme heat during pregnancy, which obviously isn’t yoga-specific. It’s the same reason why doctors caution pregnant women to avoid hot tubs and saunas.
There’s a reason this is such a big deal: Hyperthermia can result in a variety of health problems for the developing child. One study from 2005 found that pregnant women who experience extended hyperthermia were twice as likely to give birth to a baby with neural tube defects, which can cause conditions like spina bifida and anencephaly (the absence of parts of the brain, skull, or scalp).
Pregnant women are very sensitive to elevated body temperature, too. Here’s why: Due to elevated levels of progesterone, which can relax the blood vessel walls, blood pressure tends to be lower in pregnant women, especially in the first trimester of pregnancy. And low blood pressure, in turn, can cause dizziness or fainting when combined with excessive heat. Additionally, another hormone, relaxin, which literally relaxes the ligaments in a pregnant woman’s body, can make the muscles and tendons extra loose and increase the risk of injury during hot yoga.
Plus, because you’re carrying extra weight that alters your center of gravity, you’re more likely to experience overstretching, muscle damage, and torn cartilage, so hot yoga and pregnancy can lead to dizziness, exhaustion, and fainting. Hot yoga’s higher risk of physical injury is true for everyone, not just pregnant women, but pregnant women are extra vulnerable because of the stresses already placed on their body.
Now, what does extreme heat actually mean? Research suggests that you don’t want your core body temperature to get above 101 degrees Fahrenheit.
Many hot yoga classes heat the rooms to around 88-90 degrees F, and according to economist Emily Oster, author of Expecting Better, that generally isn’t going to be enough to trigger that kind of core body temp rise — even if you’re breaking a sweat.
Hot yoga alternatives
You may hear that and think, on confirming your room temperature, that you can still find time for hot yoga—maybe with extra breaks for water or by exiting the room from time to time.
Or, even the remote risk might send you seeking alternatives. Remember, there are many alternatives to hot yoga that you can practice safely. Any style of yoga that doesn’t incorporate heat is a go, but there are certain types of yoga that may feel more comfortable for you, especially as your pregnancy advances.
Most yoga studios can accommodate pregnant students; just talk to your doctor first before beginning any new type of exercise and inform your yoga instructor that you’re pregnant.
Then, consider trying one of the following hot yoga alternatives:
Prenatal yoga
Prenatal yoga instructors are trained to understand the pregnant body, and the practice is specifically designed for expecting moms. Instructors, many of them who have had children themselves, will guide you through gentle yoga sequences to soothe aching muscles without overstretching or putting pressure on your baby belly. Prenatal yoga classes also use a variety of props, such as yoga straps and blocks, to make poses more comfortable.
Plus, prenatal yoga classes provide an instant community. You’ll meet other pregnant women, from first-time moms to women who have already had multiple children. Prenatal yoga is a great way to connect and make new friends.
Yin/deep stretch yoga
Yin yoga is another type of yoga that’s well suited for pregnancy. Sometimes known as deep stretch yoga, yin yoga draws its name from the feminine “yin” of “yin and yang.” It’s a slow, grounding practice that is mostly done on the floor.
Yin practitioners hold poses for several minutes at a time, using props and exploring the deeper sensations of prolonged stretching. Yin yoga also teaches you to connect with your breath and use your breathing as a meditation.
All poses in yin yoga can be modified to suit a pregnant body, so if there’s a twist or another pose that doesn’t feel good, simply let your instructor know. Yin classes move at a gentler pace than other types of yoga, so there’s always time for one-on-one adjustments.
Restorative yoga
Finally, many pregnant women love restorative yoga. Restorative yoga is a more modern practice, fusing elements of yin yoga with various tools for relaxation. Restorative yoga focuses on the parasympathetic nervous system, encouraging practitioners to relax as deeply as possible so their body can unwind and reset.
Like prenatal and yin, restorative yoga uses a number of props to help you get comfortable. Once you’re positioned correctly, you let go and soften your muscles as best you can, and the instructor may lead you through a guided meditation or play soothing music. Some restorative yoga instructors also use essential oils and give gentle massages.
Enjoy other types of movement while pregnant
Although you might not want to combine hot yoga and pregnancy, it’s important to stay active while you’re expecting. Whether you try one of the yoga alternatives mentioned here or pursue other modes of exercise, make sure you move and stay healthy.
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