Are you pregnant and wonder if you should do any abdominal exercises? Can strengthening your abdominal muscles during pregnancy help or hurt your labor? Our pre-natal yoga expert Jane Austin clears this up for us.

What’s the deal with abdominal work in pregnancy?

There is some disagreement about this out in the yoga world. I believe that for many women maintaining or even building strength in the abdominals and the muscles of the back is essential for proper support of the spine. I recommend doing breath work and postures that work the transverse abdominals (TVA). These are deep belly muscles that are the foundation of the abdominal core. The TVA supports a women growing belly and protects the ligaments that stabilize the uterus.

1. Belly Breathing is a simple and effective way to work the TVA safely in pregnancy. Start by sitting with the spine long. With each inhale allow the belly to expand. This gives the diaphragm a little more room to move down with the in breath. As you exhale allow the belly to sink back gentle toward the spine. This gentle movement works to tone the muscles.

2. One sided or half planks are another way to work the abdominals when pregnant. From hands and knees extend one leg at a time behind you making sure to keep the spine and pelvis in neutral positions? For half plank come into hand and knees. Walk the knees behind the hips with the belly drawn in slightly to support the belly and back.

3. Opposite arm/leg extensions work TVA and the oblique’s as well. These are done on hands and knees. Inhale and as you draw the belly in slightly exhale and straighten the right leg back behind you, lift the left arm forward. Hold for a couple of breaths and then switch sides.

It is important to know that crunches are not advisable for pregnant women. Rectus abdominals need to lengthen in pregnancy; crunches can shorten these muscles and put mamas at greater risk diastalsis recti. (Separation of the Rectus Abdominals). So ladies, you get a pass on crunches!

There is one group of women who might really need to back off of abdominal work completely. These are the one who have very “tight” abs before pregnancy. These women may need to focus on softening her belly and making space for her baby inside.

Jane Austin specializes in teaching prenatal and postnatal yoga. For two decades she has worked with mamas, not only as a yoga teacher but also as a midwife, doula and childbirth educator. She has developed a Prenatal/Postnatal Teacher Training for yoga teachers as well as birth professionals in order to make yoga accessible to women in many different settings. For Jane’s workshop schedule click here.

It’s time to answer another yoga pregnancy question. This time Jane Austin is giving tips on a better night’s  sleep. It looks like yoga might be helpful.

I’m in my 5th month and lately I’ve been having bouts with nightmares. I hear this is a common issue with pregnant women? Are there any poses or meditations I can do at night before bedtime that will help avoid these bad dreams so I can get a good night’s sleep?

I’m so sorry to hear you are having disturbing dreams. Lucid dreaming can be common in pregnancy as many women find their sleep is disrupted and therefore lighter. Bizarre dreams such as giving birth to puppies are not that uncommon. I remember dreaming that I gave birth to a piglet, that was disturbing. Unfortunately some women do experience scary dreams or even nightmares.

There are many factors that can lead to bouts of insomnia through out pregnancy, physical discomfort, frequent need to pee and even hunger. Many mamas find that along with the joy and excitement that a pregnancy can bring there can also be some anxiety and stress. These intrusive negative feeling can creep into pregnant women’s dreams perhaps compounding already compromised sleep.

Simple yoga postures, breathing and relaxation techniques are helpful to calm the body and mind before bedtime.

1. Create a bed time routine:

Start with a warm bath to help wash way the stress of the day. I also recommend eating just a little bit of protein before bed. Just something small; half a handful of nuts or seeds or a cup of yogurt. A strong cup of of chamomile tea an hour before bed can do wonders to sooth the mind. Reading a book or singing to your baby before sleep can also relaxing.

2. Incorporate simple yoga practice:

- Start by sitting on the side of your bed, spine long, eyes closed. Allow your awareness to turn to your breath. Feel your spine lengthen as you inhale, top of your head reaching toward the ceiling keeping the spine long exhale your breath all the way out. Using your breath move deeper inside yourself and as you do so begin to let go of the stresses of your day. Take the next few moments to simply sitting with your conscious breath. Keeping you focus inward transition onto hands and knees.

- Coming into cat stretch, from hands and knees lengthen the spine as you inhale and then round your spine over your babe. For the next few minutes move your spine with your breath. If you wish imagine you could see your baby inside of you gently rocking with your movement. Slowly transition into Child’s posture. Knees wide, big toes together press your hips back toward you feet. Child’s pose helps to maintain this inward focus. Making sure your knees are wide enough to make plenty of room for your baby, put the support of a pillow under your chest if you need more room. Forward folds are soothing to the nervous system, stay in the pose along enough to feel these benefits.

- Return to hands and knees. From hands and knees begin to move your hips in circles again letting your focus stay inside. Letting your hips get softer and suppler with each movement. See your babe, they love this movement! Return to Child’s pose. Slowly come to a seated position, keeping the eyes closed. Maintain the full deep breath; place your hands on your belly. With each inhale allow your belly to expand with each exhale feel your belly sink back toward your spine. As you breathe deeply know that just as you receive the benefits of a full deep breath so does your baby inside of you. Maintaining this awareness let yourself move into your side laying position for a deep restful sleep. This simple, yet effective sleep preparation yoga sequence can be practiced before bed and repeated if need be in the middle of the night. Be reminded that a regular prenatal yoga practice may help reduce the stresses of your day, clear your mind and make sleeping easier.

Jane Austin specializes in teaching prenatal and postnatal yoga. For two decades she has worked with mamas, not only as a yoga teacher but also as a midwife, doula and childbirth educator. She has developed a Prenatal/Postnatal Teacher Training for yoga teachers as well as birth professionals in order to make yoga accessible to women in many different settings.

Thank you everyone for participating in our Yoga Expert Corner on Yoga for Fertility and Pregnancy. Our experts were thrilled with all the questions we received. Over the next month, Jane Austin and Mercedes Ngoh will be answering questions on fertility and pregnancy. Jane Austin, our yoga pregnancy expert, begins with our first question.

I’m just entering my second trimester. Can’t I just go to my regular classes? When should I start going to prenatal yoga classes?

Good question, I get it all the time! You can certainly go to “regular” classes if you have a teacher who is knowledgeable about the changes that happen in a pregnant mama’s body and can give helpful instructions to modify postures. Some women have long standing relationships with their yoga teachers and may wish to continue to go to regular class as long as possible. I usually recommend that when you need to modify more instruction than you take, this might be a good time to switch to prenatal classes. I do think it is helpful to check out a prenatal class earlier in pregnancy, so you can incorporate some of the prenatal postures into your regular practice. Some women do both.
A healthy mama can start prenatal yoga at any time in her pregnancy. My classes are specifically designed to support women at all stages of pregnancy. Many women find that the prenatal classes are a great way to meet other pregnant women. In this time of great change, having a community of mamas can be very helpful.

Jane Austin specializes in teaching prenatal and postnatal yoga. For two decades she has worked with mamas, not only as a yoga teacher but also as a midwife, doula and childbirth educator. She has developed a Prenatal/Postnatal Teacher Training for yoga teachers as well as birth professionals in order to make yoga accessible to women in many different settings. For Jane’s workshop schedule click here.