5 Benefits of Practicing Yoga While Pregnant

prenatal yoga in bend oregon

I have been fortunate to work with many pregnant mamas through my prenatal yoga class in Bend, Oregon at Midtown Juniper Yoga. It is always a blessing and joy to watch these strong, beautiful women share their vulnerability, while nurturing themselves and their babies throughout their pregnancies. Often times the women that come to my class already have a yoga practice, but occasionally prenatal yoga is their introduction to yoga and what a wonderful loving way to be introduced to the practice and to experience all of the benefits of prenatal yoga.

Here I would like to share the benefits of prenatal yoga with you. If you’re reading this you’re likely already pregnant or know someone that is. Congrats! What an exciting time. As you seek out prenatal yoga classes in your area I encourage you to talk with the instructor before class. Find out their training. Do you like their energy? Do they also teach birth prep? Do they have a network of providers that they can recommend? Can they offer you modifications for both prenatal yoga classes and regular group classes?

Here are 5 Benefits of Prenatal Yoga:

  1. Reduced stress and anxiety.
  2. Improved sleep.
  3. Relief from common pregnancy related aches and pains.
  4. Connection with a community of women and your baby.
  5. Improved muscle tone, strength and flexibility.

Contraindicated Yoga Postures During Pregnancy:

  1. Deep twists.
  2. Prone postures (lying on your belly).
  3. Deep backbends.
  4. Inversions.
  5. Lying on your back for a long period of time (savasana).
  6. Standing with legs wide for an extended period of time.

Don’t let this list of contraindicated postures scare you. They can all be modified into a beautiful and fulfilling yoga practice… a practice where you can enjoy all the benefits of prenatal yoga.

I could easily make this list twice as long, but I’d like to keep it short and simple.

Need pregnancy yoga resources or live somewhere where you cannot find a prenatal yoga class? Here are some highly recommendable resources:

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Autumn Adams

Owner, Founder, & Retreat Leader at Ambuja Yoga
Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her fellow yogis. Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Follow Autumn on Instagram @autumnadamsyoga.
Autumn Adams
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Eight Benefits of Yoga Nidra


If you’ve been practicing yoga for awhile chances are you’ve heard of yoga nidra. Yoga nidra is “yogic sleep” or as my husband calls it “advanced napping”. Sounds pretty good, right? You get to lie in Savasana (corpse pose) the whole time while you’re systematically instructed through a deep relaxation exercise. The practice guides you through the koshas, or layers of our being. The sequence of cues relaxes the body and awakens the unconscious and subconscious mind.

You don’t need to know what the koshas are to get all of the benefits of yoga nidra. Benefits of the practice are numerous and range from better sleep to stress reduction and beyond. In this post I will list out just a few of yoga nidra’s benefits. Also, if you’re interested in a free guided yoga nidra in the comfort of your own home join my newsletter and you’ll receive a link to the practice. Don’t worry if you fall completely asleep during the practice, it just means that your body needs to rest.

1.) Delta & Theta Waves

yoga nidra produces delta waves

Yoga nidra guides the student into the deepest state of sleep where the brain produces theta (4-7 hertz) and delta waves (1-3 hertz), but the student remains conscious throughout. According to Theta Healing, “Theta State is a state of very deep relaxation; it is used in hypnosis and during REM Sleep. The brain waves are slowed down at a frequency of 4-7 cycles per second…Theta waves are always creative, characterized by feelings of inspiration and very spiritual. It is believed that this mental state allows you to act below the level of the conscious mind.”

Delta waves on the other hand, are the slowest waves at 1-4 cycles per second and are experienced during deep dreamless sleep.

2.) Heals Trauma


Yoga nidra can be used to heal from trauma. According to an article in the Boston Globe, “In 2006, the Department of Defense conducted research at Walter Reed Army Medical Center on the efficacy of yoga nidra on soldiers returning from Iraq and Afghanistan with post-traumatic stress disorder. This led to the incorporation of yoga nidra into weekly treatment programs for soldiers in several VA facilities across the country.”

3.) Reduces Stress

yoga nidra reduces stress

Yoga nidra reduces stress. In the United States there has been a dramatic increase in hospitalizations due to stress in both men and women. Yoga nidra is proven to help reduce stress and anxiety.

4.) Reduces Chronic Pain

yoga nidra for chronic pain

Yoga nidra reduces chronic pain. According to the same Boston Globe article before “the US Army Surgeon General endorsed yoga nidra as an intervention in treating chronic pain”. The practice of yogic sleep gives the body time to rest, recover and restore, which thereby brings down inflammation and improves the function of the immune system.

5.) Reduces PMS Symptoms

yoga nidra relieves menstrual symptoms

According to a recent study, “… patients with menstrual irregularities having psychological problems improved significantly in the areas of their wellbeing, anxiety and depression by learning and applying a program based on Yogic intervention (Yoga Nidra).”

6.) Improves Sleep and Reduces Insomnia


Yoga nidra improves sleep and reduces insomnia. Insomnia and sleep deprivation contribute to mental disorders, stress management (or lack there of), and immune suppression. The National Sleep Foundation recommends that adults and young adults get 7-9 hours of sleep every night. Yoga nidra trains the mind and body to relax and move more easily into the deeper states of sleep. Forty-five minutes of yoga nidra is equal to up to 3 hours of sleep!

7.) Reduces Symptoms of Type 2 Diabetes

yoga nidra improves type 2 diabetes

Deep relaxation practices like nidra may also reduce symptoms of type 2 diabetes. According to a recent Huffington Post article, “A recent study published in the Indian Journal of Physiology and Pharmacology found yoga nidra may reduce the symptoms of diabetes and help control blood glucose levels.”

8.) Plant The Seeds of Future Growth


The work done in yoga nidra with a sankalpa (an intention or positive affirmation) can facilitate life altering changes in one’s thought patterns, relationships and achievements. It is a tool that the yogis have been using for many many years to achieve great feats.

Don’t forget, you can listen to a free guided yoga nidra by joining the Ambuja Yoga Newsletter or check out this free yoga nidra script located on my blog. Hope to see you on your mat soon!

Love and Light,


2014 Wedding Season Is Here

Central Oregon Brides if you book your Wedding Wellness Package by June 20th 2014 AND you like our facebook.com page you will receive a full 20% off of your package.

Our individually tailored Wedding Wellness Packages are designed to harmonize body, mind, and spirit through yoga, pranayama and meditation; they are a great way to connect with your bridal party and a great way to bring peace and balance to your wedding day.

Ambuja Yoga will travel to your venue or hotel for your yoga session or rent out space at a local yoga studio. You won’t have to worry about music or props.

Hope to see you soon.


Love & Light,