{"id":105825,"date":"2024-06-25T09:25:30","date_gmt":"2024-06-25T07:25:30","guid":{"rendered":"https:\/\/ivi-fertility.com\/?p=105825"},"modified":"2024-06-25T11:32:06","modified_gmt":"2024-06-25T09:32:06","slug":"pilates-yoga-pregnancy","status":"publish","type":"post","link":"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/","title":{"rendered":"Yoga or Pilates for Pregnancy: Which is better?"},"content":{"rendered":"<p><a href=\"https:\/\/ivi-fertility.com\/blog\/sport-and-pregnancy\/\">Exercise during pregnancy<\/a> is one of the best things you can do, along with a healthy diet, to give yourself the best chance of a trouble-free pregnancy and birth. <strong>The benefits of prenatal exercise include both the mother and the developing baby.<\/strong><\/p>\n<p>Today we speak about <strong>Yoga vs. Pilates, which is the right option?<\/strong> In this IVI blog article, we\u2019re wading into the debate about two of the most effective and fun exercises. Which is better for pregnant women? Let\u2019s consider the evidence.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_68_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Pilates_for_pregnancy\" title=\"Pilates for pregnancy\">Pilates for pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Benefits_of_pilates_during_pregnancy\" title=\"Benefits of pilates during pregnancy\">Benefits of pilates during pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Which_pilates_exercises_should_you_avoid_when_pregnant\" title=\"Which pilates exercises should you avoid when pregnant?\">Which pilates exercises should you avoid when pregnant?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Yoga_for_pregnancy\" title=\"Yoga for pregnancy\">Yoga for pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#The_physical_and_mental_benefits_of_prenatal_yoga\" title=\"The physical and mental benefits of prenatal yoga\">The physical and mental benefits of prenatal yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Yoga_poses_to_avoid_during_pregnancy\" title=\"Yoga poses to avoid during pregnancy\">Yoga poses to avoid during pregnancy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Differences_between_pilates_and_yoga_for_pregnancy\" title=\"Differences between pilates and yoga for pregnancy\">Differences between pilates and yoga for pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Pros_and_cons_of_yoga\" title=\"Pros and cons of yoga\">Pros and cons of yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Pros_and_cons_of_pilates\" title=\"Pros and cons of pilates\">Pros and cons of pilates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Which_one_is_right_for_you\" title=\"Which one is right for you?\">Which one is right for you?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#How_often_should_I_practice_prenatal_yoga_or_Pilates\" title=\"How often should I practice prenatal yoga or Pilates?\">How often should I practice prenatal yoga or Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Is_it_safe_to_practice_yoga_or_pilates_during_high-risk_pregnancies\" title=\"Is it safe to practice yoga or pilates during high-risk pregnancies?\">Is it safe to practice yoga or pilates during high-risk pregnancies?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/#Is_it_safe_to_start_yoga_or_pilates_during_pregnancy_if_Ive_never_done_it_before\" title=\"Is it safe to start yoga or pilates during pregnancy if I&#8217;ve never done it before?\">Is it safe to start yoga or pilates during pregnancy if I&#8217;ve never done it before?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Pilates_for_pregnancy\"><\/span><strong>Pilates for pregnancy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One of the reasons Pilates is so popular among expectant mothers is that <strong>your toned muscles will support a comfortable pregnancy as well as delivery<\/strong>. Pilates is also well known for being one of the most effective ways to regain your pre-pregnancy figure afterwards.<\/p>\n<p>Another advantage is its adaptability. <strong>The exercises can be modified as the pregnancy progresses,<\/strong> so you can keep the benefits but make adjustments along with the changes to your body. If back pain is a particular issue for you, you can find out more from our article on back pain during pregnancy.<\/p>\n<p>Before starting, always make sure that your trainer or tutor knows that you are pregnant, and that the routine you are following is pregnancy-appropriate.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Benefits_of_pilates_during_pregnancy\"><\/span>Benefits of pilates during pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>All Pilates routines focus mainly on building core strength and low or no-impact muscle-lengthening exercises. These can help with backaches, as well as improving your posture and flexibility. <strong>Pilates exercises specifically designed for pregnancy will also strengthen and tone the pelvic floor muscles.<\/strong> This can help to prevent accidental leakage during the last trimester and also after the birth of your baby.<\/p>\n<p>There are two highly beneficial Pilates routines focused on well-being during pregnancy:<\/p>\n<ul>\n<li><strong>Enhanced body awareness<\/strong>: Postural hygiene, improved balance, awareness of movement limits.<\/li>\n<li><strong>Pelvic floor strengthening<\/strong>: Exercises that strengthen the pelvic muscles, preparing for childbirth and ensuring effective postpartum recovery. These can include squats, bridges, or Kegel exercises.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Which_pilates_exercises_should_you_avoid_when_pregnant\"><\/span>Which pilates exercises should you avoid when pregnant?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The watchword for all exercise during pregnancy is moderation. There are a few specific points to bear in mind for Pilates:<\/p>\n<ul>\n<li><strong>Hormonal changes promote more flexibility and stretch in the muscles and joints<\/strong>, making it easier to cause a strain by overstretching. So, you should restrict yourself to a smaller range of motion and focus on building strength in your core.<\/li>\n<li>If you are using the specialist piece of Pilates equipment known as a reformer, don\u2019t increase the resistance beyond what you could comfortably do before pregnancy.<\/li>\n<\/ul>\n<p>Even though prenatal Pilates is not particularly strenuous, <strong>always pay attention to your hydration levels and avoid becoming out of breath.<\/strong> If in doubt, try the talk test: if you can\u2019t talk casually at normal speed, it\u2019s time to ease up a little bit.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Yoga_for_pregnancy\"><\/span><strong>Yoga for pregnancy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yoga is a multi-discipline approach to prenatal exercise that <strong>encourages mental centring, stretching and a focus on breathing.<\/strong> This is one of the safest sports for pregnant women.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_physical_and_mental_benefits_of_prenatal_yoga\"><\/span><strong>The physical and mental benefits of prenatal yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Its benefits include improved sleep and reduced anxiety and stress, an improvement in the strength, endurance and flexibility of the muscles involved in childbirth and a reduction of lower back pain,<\/strong> headaches, nausea and shortness of breath. Some of the techniques that produce these benefits include:<\/p>\n<ul>\n<li>A focus on breathing slowly through the nose. This technique can help to improve shortness of breath during pregnancy and manage labour contractions.<\/li>\n<li><strong>Gentle stretching<\/strong>, moving different parts of your body, especially your neck and arms, through their full range of movement.<\/li>\n<li>Improved flexibility and strength with some specific postures. You can use blankets and cushions to provide comfort and support.<\/li>\n<li><strong>Stress reduction and relaxation.<\/strong> Cooling down and relaxing at the end of the session will encourage you to pay close attention to your thoughts and emotions, in effect practising the mindfulness that can be very helpful during labour.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Yoga_poses_to_avoid_during_pregnancy\"><\/span>Yoga poses to avoid during pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Start by avoiding yoga in a room that is too hot for comfort<\/strong>. Especially avoid \u2018hot yoga\u2019 which has a room temperature of 35 to 39 \u00b0C. You need to prevent your own body temperature from rising too much in order to protect your baby.<\/p>\n<p>Finding a class specifically geared up for prenatal yoga means also avoiding some poses and movements:<\/p>\n<ul>\n<li><strong>Deep back bends, as well as full inversion positions<\/strong> like headstands or handstands. These could cause blood pressure problems.<\/li>\n<li>Extreme stretching. The increased relaxation of your ligaments during pregnancy, is more likely to cause injuries.<\/li>\n<li>Wide squats and walking lunges. Your increasing body weight is going to put more load on your pelvic floor and joints, so it\u2019s important to stop at the first sign of any discomfort.<\/li>\n<\/ul>\n<p>Always warm up and warm down thoroughly and be sure to keep within your comfort zone.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Differences_between_pilates_and_yoga_for_pregnancy\"><\/span><strong>Differences between pilates and yoga for pregnancy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Yoga and Pilates improve body posture and tone muscles<\/strong>, although they have some differences:<\/p>\n<ul>\n<li>Overall Concept: Pilates focuses on muscle tone, stretching, strengthening, in harmony with breathing, while yoga aims for overall physical and mental balance.<\/li>\n<li>Necessary Equipment: Pilates can be practiced even with machines, whereas for yoga, the basic requirement is a mat, although there are also accessories.<\/li>\n<\/ul>\n<p>In summary, we could say that <strong>pilates is mainly a physical exercise, compared to the more spiritual component of yoga.<\/strong><\/p>\n<p>As we have explained, both are advisable for pregnancy, with some contraindications as well. Below, we summarize the pros and cons.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros_and_cons_of_yoga\"><\/span>Pros and cons of yoga<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yoga provides a mental balance that is very beneficial during pregnancy, helping to reduce possible moments of anxiety or stress. Additionally, <strong>it promotes flexibility and circulation<\/strong>, which can alleviate muscle aches (<a href=\"https:\/\/ivi-fertility.com\/blog\/back-pain-during-pregnancy-causes-and-treatments\/\">back pain<\/a>, lower back) or discomfort as the pregnancy progresses.<\/p>\n<p>However, <strong>some poses can be complex or pose certain risks during pregnancy<\/strong>. Moreover, it increases the likelihood of overstretching injuries due to the hormone relaxin. This hormone is secreted during pregnancy to relax the uterus for childbirth.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros_and_cons_of_pilates\"><\/span>Pros and cons of pilates<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pilates strengthens the muscles, which is very helpful during pregnancy, especially for the back, pelvis, and lower back. <strong>The routines can be adapted as the pregnancy progresses, helping to prevent injuries and improper stretching.<\/strong><\/p>\n<p>However, this can also be counterproductive if not managed properly, so it is important to regulate the intensity of the exercises. Therefore, it is advisable to consult an expert who can adapt the routine to the progress and needs of the pregnancy.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Which_one_is_right_for_you\"><\/span><strong>Which one is right for you?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>And the winner is \u2026 your choice! <strong>If you already love Pilates, or if yoga is your go-to activity, stick with what you enjoy. Pilates vs yoga? It\u2019s entirely up to you.<\/strong><\/p>\n<p>Remember the key points we have discussed in this blog:<\/p>\n<ul>\n<li><strong>Both yoga and Pilates are advisable<\/strong> and can help reduce discomfort and pain during pregnancy.<\/li>\n<li>Yoga provides physical and mental balance, while Pilates helps strengthen muscles in certain postures.<\/li>\n<li><strong>Both exercises should be adapted to your needs and stage of pregnancy<\/strong> to avoid risks.<\/li>\n<\/ul>\n<p>The main rules are to keep active, don\u2019t over-do it and above all enjoy your workout. If you\u2019re new to exercise, now is not the time to sign up to a strenuous new activity but try to keep active on a daily basis. <strong>Even walking for 30 minutes will pay dividends by helping you to cope with labour and get back into shape after the birth.<\/strong><\/p>\n<p>To conclude, we answer three of the most frequently asked questions about practicing yoga or Pilates during pregnancy:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_often_should_I_practice_prenatal_yoga_or_Pilates\"><\/span>How often should I practice prenatal yoga or Pilates?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The frequency with which you practice either of these exercises will depend on your needs, your pregnancy, and how far along you are. <strong>Always consult with a specialist to know what to do in this regard.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_it_safe_to_practice_yoga_or_pilates_during_high-risk_pregnancies\"><\/span>Is it safe to practice yoga or pilates during high-risk pregnancies?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>High-risk pregnancies involve potential dangers that must be assessed by a specialist. Therefore, <strong>you should not practice any exercise, no matter how harmless it may seem, without a doctor&#8217;s approval.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_it_safe_to_start_yoga_or_pilates_during_pregnancy_if_Ive_never_done_it_before\"><\/span>Is it safe to start yoga or pilates during pregnancy if I&#8217;ve never done it before?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>In general, <strong>it is not advisable to start any new physical activity during pregnancy<\/strong>. However, since these are low-impact exercises, a specialist can advise you if it is safe for you to do so.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Exercise during pregnancy is one of the best things you can do, along with a healthy diet, to give yourself the best chance of a trouble-free pregnancy and birth. The benefits of prenatal exercise include both the mother and the developing baby. Today we speak about Yoga vs. Pilates, which is the right option? In&#8230; <a class=\"view-article\" href=\"https:\/\/ivi-fertility.com\/blog\/pilates-yoga-pregnancy\/\">View Article<\/a>","protected":false},"author":1,"featured_media":110073,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[240,167,241],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga or Pilates for Pregnancy: Which is better? Tips, pros and cons<\/title>\n<meta name=\"description\" content=\"Yoga or pilates for pregnancy: which is better? We\u2019re wading into the debate about two of the most effective and fun exercises. 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