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Prenatal yoga: where to start, and what to avoid

Moving during pregnancy does you good. The point is knowing what is safe and what is not.

The usual target is around one hundred and fifty minutes of moderate activity a week, spread across several days. Ten-minute sessions count. If you were not active before, start with ten minutes of brisk walking a day and build up gradually.

The best gauge of intensity is not on any device: you should be able to hold a conversation while you move. If you can no longer talk, slow down. Effort does not have to be hard to be worth something.

Prenatal yoga works on breathing, gentle stretching and relaxation. Look for a class designed for pregnancy rather than an ordinary one: the postures are already adapted and the teacher knows what to change.

What is better avoided: lying flat on your back for more than a few minutes, especially after sixteen weeks — the weight of the womb presses on the main vein returning blood to the heart, which can make you dizzy. Avoid postures that put you off balance, and sustained effort in the heat: prefer the morning or late afternoon, and drink.

Stop and speak to your midwife or doctor as soon as anything feels unusual, dizziness above all. And ask their advice before starting if your pregnancy is being followed closely for any reason.

One last thing, rarely said: discharge often increases during pregnancy. That is normal. Many women keep a panty liner on for exactly that reason.