Pregnancy And Bikram Yoga: Exploring Safe Practices For Expectant Mothers

is bikram yoga safe in early pregnancy

There is conflicting advice about whether it is safe to practice Bikram yoga during early pregnancy. Some sources advise against it, citing the risks of overheating and potential complications for both mother and baby. However, other sources suggest that it may be safe for those who have regularly practiced Bikram yoga before becoming pregnant, provided they have a low-risk pregnancy and feel comfortable doing so. It is important to consult with a healthcare professional before starting or continuing any exercise program during pregnancy.

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Experts generally advise against hot yoga during pregnancy

Hot yoga is a more vigorous form of exercise that involves standard yoga postures in rooms heated to 90-105 °F (35-40 °C) and sometimes with a humidity of 40%. This type of yoga includes Bikram-style, as well as any vinyasa or “flow” class that takes place in a heated room.

While yoga is well-known for its mind-body benefits, and there are tons of prenatal yoga classes available, experts generally advise against hot yoga during pregnancy. This is mainly due to the risk of neural tube defects and possibly other malformations among fetuses exposed to excessive heat.

Potential Risks of Hot Yoga During Pregnancy

  • Added stress for the baby: High heat makes people sweat, and exercise also involves sweating. Over time, sweating causes the body to lose fluids, increasing the heart rate and decreasing blood volume, which may cause the mother to feel unwell and the baby to become stressed.
  • Neural tube defects: Overheating (hyperthermia) may increase the core temperature enough to cause neural tube defects (spina bifida, anencephaly, etc.). Scientists estimate that hyperthermia may double the risk of neural tube defects.
  • Miscarriage: Hyperthermia may increase the risk of miscarriage, but more research is needed.
  • Joint issues: During pregnancy, the body produces relaxin, a hormone that loosens joints in preparation for birth. With less joint stability, there is a potential for injury, especially with activities that involve vigorous stretching. The added heat further increases the potential for injury.
  • Dizziness and fainting: Blood pressure tends to be lower in the first trimester of pregnancy, and excessive heat exposure could lead to dizziness and fainting.

Alternatives to Hot Yoga During Pregnancy

While hot yoga is not recommended during pregnancy, yoga in normal-temperature rooms can be beneficial. Prenatal yoga, facilitated by a well-trained instructor, can meet the physical, emotional, spiritual, and mental needs of pregnant individuals. Other alternatives include walking, swimming or water aerobics, indoor cycling, and Pilates.

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The heat can cause neural tube defects and miscarriage

Bikram yoga is performed in a room set to a temperature between 90 to 105°F. The added heat and humidity increase the intensity of the workout and may help participants move deeper into poses. However, the heat can be dangerous for pregnant women, especially in the early weeks when the baby is just forming.

Overheating in the first trimester, which occurs when your body temperature goes above 102°F for more than 10 minutes, can lead to neural tube defects and miscarriage. Neural tube defects occur when the neural tube, which forms the brain and spine, does not close properly. The two most common neural tube defects are spina bifida and anencephaly. In spina bifida, the fetal spinal column doesn't close completely, resulting in nerve damage that causes at least some paralysis of the legs. In anencephaly, most of the brain and skull do not develop, and babies with this condition are usually stillborn or die shortly after birth.

According to a 2005 study by Motherisk, pregnant women who had maternal hyperthermia had twice the risk of their fetuses developing neural tube defects. The heat sources included fever ranging from 37.8°C to above 38.9°C, and external heat sources such as hot tubs, saunas, and electric blankets, producing temperatures of up to 43°C.

Additionally, a study investigating the use of hot tubs by pregnant women found that those who used hot tubs for any length of time more than once during the first trimester had an increased risk of gastroschisis and anencephaly. The investigators also found an increased risk of esophageal atresia and omphalocele among offspring of mothers who reported using hot tubs during pregnancy more than once for longer than 30 minutes.

Therefore, it is crucial for pregnant women to avoid activities that can cause overheating, such as hot yoga, especially during the first trimester.

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It can also lead to dizziness, fainting, dehydration, and injury

Bikram yoga is a particularly vigorous form of hot yoga. It is performed in a room set to a temperature of 105°F with 40% humidity. The high temperature and humidity can lead to dizziness, fainting, dehydration, and injury.

During pregnancy, blood pressure tends to be lower in the first trimester due to progesterone relaxing blood vessel walls. In such a condition, excessive heat exposure can lead to dizziness and fainting.

Pregnant individuals bear extra weight, and their muscles and tendons loosen, increasing the chance of injury in a hot yoga class. The warmer temperatures also enhance flexibility, further increasing the risk of injury.

To prevent dehydration, it is important to increase water intake and replace electrolytes. Some women also choose to monitor their temperature before, after, and during class.

If you are new to Bikram yoga, it is best to avoid starting until after your pregnancy. However, if you have been a regular practitioner of Bikram yoga for at least six months to one year before becoming pregnant, some experts say it may be safe to continue with certain modifications and under the guidance of a certified instructor.

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If you've practised Bikram Yoga for a while, it may be safe to continue during pregnancy

Even if you are an experienced practitioner, there are modifications that should be made to your practice during pregnancy. It is important to prioritise comfort and listen to your body. Stay well-hydrated, and be mindful of your body temperature—if you feel yourself overheating, leave the room to cool down. Choose a spot in the room that is slightly cooler, and don't be afraid to sit out any postures or modify poses as needed.

There are also specific poses that should be avoided during pregnancy, such as Standing Head to Knee and Separate Leg Forehead to Knee. It is recommended to start a pregnancy series designed specifically for expectant mothers, which omits or modifies certain postures to ensure the safety of both mother and baby.

While Bikram Yoga may provide benefits such as stress relief and improved muscle tone, it is important to carefully consider the potential risks and follow expert recommendations to ensure the well-being of both yourself and your unborn child.

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There are modified Bikram Yoga poses that are considered safe for pregnant women

While there is no scientific evidence to support or refute the effects of Bikram Yoga on the pregnant body, experts generally advise against hot yoga during pregnancy. However, there are modified Bikram Yoga poses that are considered safe for pregnant women, provided they have been regular practitioners before their pregnancy and have consulted their doctor or healthcare provider.

Bikram Choudhury's wife, Rajashree, has designed a Bikram Yoga series specifically for expectant mothers. This series omits postures that compress the stomach and growing baby and modifies others to ensure they are safe. Some of the modified poses include:

  • Half Moon: Separate feet slightly.
  • Padahastasana: Separate feet 3 feet apart and grab the sides of the feet, not the heels.
  • Awkward: Perform this pose against a wall for back and hip support. On the third part, keep the knees slightly apart instead of pushing them together.
  • Eagle: Focus on the twist like ropes; there is no need to sit all the way down.
  • Standing Bow: This pose can be performed against a wall for balance.
  • Balancing Stick: If unable to stretch arms forward, keep hands in a prayer position at the chest.
  • Separate Leg Stretching: When coming down, walk hands down the thighs to the centre or sides of the foot.
  • Triangle: Perform this pose normally for an excellent external and internal stretch.
  • Tree: This pose is good for stretching the pelvic area.
  • Wind Removing: Keep knees slightly bent at all times. When both legs are up, pull knees down to the sides of the belly.
  • Savasana: Lie on the side with one arm up and the opposite knee bent.
  • Fish Pose: Perform this pose instead of Cobra.
  • Bridge: This pose helps improve lung breathing and the elasticity of the ribcage.
  • Sitting Locust: Perform this pose on hands and knees; between sets, sit back on the heels.
  • Fixed Firm: Perform this pose in the same way as Sitting Locust.
  • Half Tortoise: Perform this pose with knees open.
  • Camel: Keep hands on hips instead of holding heels.
  • Separate Leg Head to Knee Stretch: For the third part, separate legs and reach arms to toes. This pose is good for thyroid and diabetes problems that can develop during pregnancy.
  • Gentle Pose: Press soles of the feet together and gently press knees down.
  • Half Spinal Twist: Keep the bottom leg straight out.
  • Yoga Mudra: Sit in half lotus with fingers interlaced under the belly for support. Keep the spine straight and inhale for 6 counts, hold for 6 counts, and exhale for 6 counts.

It is important to note that these modified poses are suggestions, and one should always listen to their body and make adjustments as needed. Additionally, it is recommended to start the pregnancy series at 12 weeks gestation or earlier.

Frequently asked questions

Experts generally do not recommend Bikram yoga during early pregnancy due to the risk of overheating, which can cause neural tube defects and miscarriage. However, some practitioners suggest that it may be safe for those with an established practice to continue with certain modifications and under medical supervision.

The heated environment of Bikram yoga can cause a dangerous elevation in core body temperature, leading to potential complications such as neural tube defects, miscarriage, dizziness, fainting, and joint issues.

It is recommended to consult a certified instructor or follow a prenatal yoga program designed specifically for pregnant women, such as Rajashree's Pregnancy Yoga DVD. Some general guidelines include avoiding postures that cause compression in the diaphragm/heart area, keeping the feet slightly separated in standing poses, and bending the knees when coming up to relieve back pressure.

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