Mary Maleta Reflects on Yoga and Pregnancy

What was it like doing yoga while pregnant?
When I found out I was pregnant, I knew I would continue my practice because it had become an integral part of my life. I just didn’t know how essential it would become to my overall prenatal experience. With each trimester, I was guided through modifications that allowed me to maintain my practice and leave the studio feeling fit and confident.

How did doing yoga help you with your experience of pregnancy?
With all the physical and emotional changes that came with pregnancy, yoga was a way for me to maintain balance.  In the early months, the rhythmic, calming motions eased my nausea. As the pregnancy progressed, a steady practice enabled me to grow more comfortable with my expanding belly. Instead of feeling encumbered by my changing body, I began to see it as an opportunity to slow down my practice a bit and become more attuned to the spiritual side of the practice and myself. As I entered the third trimester, I became intently focused on pranayama and asanas that would ease my labor experience. Also, as running and other activities became too challenging, I was able to comfortably maintain a fairly challenging practice. I continued practicing until the day my daughter was born. I am certain that a mindful, consistent practice enabled me to enter a very long labor with steadiness, focus, and attention to breath.

 What types of yoga did you do while pregnant?
I practiced in regular Level 2-3 Vinyasa Flow classes with Mark Stephens and Erika Abrahamian. I followed along with the standard asanas, and with the guidance of my teachers, safely modified postures when necessary. I also took full advantage of the relaxing Supta Baddha Konasana!

 Please share something from your personal experience that might be insightful to other women considering doing yoga when pregnant.
I think it’s most important to remember that just because you’re pregnant, it doesn’t mean your practice has to go! In fact quite the opposite: practicing while pregnant gave me a greater appreciation for my mental and physical strength. Also, you don’t need to modify nearly as much as you’d think; you can actually do most asanas you did before you were pregnant. The presence and strength you develop from a steady practice is perhaps the greatest tool you can take with you into labor (not to mention the challenges of a newborn!). Notably, 3 weeks after delivery, I was back to class, and felt like I didn’t miss a beat. Granted, my backbends aren’t yet what they used to be, and core exercises will take some time, but I am so grateful that I carried my practice with me throughout my pregnancy. Now I am confident that setting aside a couple hours a few days a week to explore my practice gives me the peace and presence of mind to become a patient and productive mother.