Pregnancy yoga & pregnancy Pilates: what’s the difference?

Let me ask you this question: when you fell pregnant and wanted to take part in safe exercise, were your thoughts immediately drawn towards pregnancy yoga?

And if so, why?

What – in your mind - makes yoga the perfect form of fitness for pregnancy?

How about pregnancy Pilates, did that spring to mind too?

And anyway, what exactly is the difference between these two forms of exercise which are both popular in pregnancy and for postnatal recovery?

Are they basically more or less the same?

Are they equal?

Do they basically do the same thing and produce the same effects?

I'd genuinely LOVE to here your answers to these questions so please do let me know. 

And then have a read....

Pregnancy Pilates versus pregnancy Yoga

 

  Pregnancy Yoga Pregnancy Pilates

Posture

 

Posture lies at the very heart  of yoga with all moves and exercises focusing on excellent posture. Pregnancy alters posture with the weight of the growing bump tipping the pelvis forwards, so exercise that helps maintain posture is ideal. 

 

Posture is absolutely key within the Pilates tradition. All Pilates exercises focus on maintaining and strengthening posture - so important during pregnancy when posture is deeply affected. Pilates will work on opening out areas of tightness all whilst strengthening the postural muscles in the back.  

Relaxation

 

Pregnancy yoga is all about relaxation and will  include relaxation and meditation within the format of the class. There is a cross-over between the relaxation techniques (breathing) used in yoga and those you find in mindfulness and hypnobirthing. Pregnancy Pilates focuses on relaxing the body and mind through a series of movements that promote restfulness. Many - although not all - classes will also include a period of relaxation at the end, although this does not usually take the form of meditation.

Strength

 

Yoga for pregnancy focuses largely on tension relief, relaxation and breathing techniques for labour and birth with less emphasis on strength. Pilates for pregnancy works on keeping the muscles throughout the body - upper body, lower body and abdominal area - toned so as to reduce pregnancy aches and pains and help speed up postnatal recovery.

Flexibility

 

In a sedentary society like ours, where desk jobs are prevalent, sitting is the norm and driving takes us from A to B, inflexibility and areas of tightness in the body are very real problems. One of the key aims of yoga is to increase flexibility through deep stretches that take the limbs beyond their usual range of movement. Whilst this is normally an excellent approach, in  pregnancy it should be avoided due to high levels of relaxin in the body. The ligaments are vulnerable to overstretching and once overstretched they can never go back to their original state. So keep stretches gentle (not deep) and hold them for no more than 8 seconds.     Pregnancy Pilates focuses to a greater extent on mobility than flexibility. This is because the body needs to keep free and mobile to avoid tightness and aches in the body all whilst avoiding overstretching the ligaments. The hormone relaxin is present in very high levels during pregnancy and this means that there is the postential to overstretch the ligaments causing irreversible instability of the joints. Focus too much on flexibility and you can end up with overstretched ligaments.  

Back pain

 

There are many moves in pregnancy yoga that promote a healthy, pain-free back and regular practise should help to stave off lower back pain, all whilst easing tension in the neck and upper back. Pregnancy Pilates is all about preventing and easing back pain, which is why GPs send those with back pain to Pilates classes. At the very heart  of Pilates lies the principle that all movement emanates from the deep abdominal muscles that wrap around the waist. Pregnancy Pilates aims to keep these deep muscles gently toned, helping to keep the back free of pain and speeding up postnatal recovery.

Pelvic pain

 

Pelvic girdle pain (PGP or SPD) is common in pregnancy and varies greatly in severity from mild to highly debilitating. Many pregnancy yoga moves - such as the warrior move, extended side angle pose, triangle pose and deep, wide squats - focus on opening out the pelvic area in preparation for birth. If you are suffering from pelvic pain it is imperative that you do NOT do these pelvic opening moves as they will exacerbate the problem. A yoga instructor qualified to work with pregnancy, should always offer alternatives for those with PGP. If s/he doesn't modify then I would go elsewhere! Pelvic girdle pain (PGP) should always be treated with great care in pregnancy and also postnatally. Pregnancy Pilates is very much about keeping the body strong, including the surrounding muscles in the pelvic area. If done carefully, with all the correct modifications for PGP, pregnancy Pilates can help support you and even alleviate PGP. A pregnancy Pilates teacher who is fully qualified should (must) adapt any exercises that involve taking the legs wider than the hips or single legged balance work which would place undue pressure through the pelvis.  

Birth preparation

 

Pregnancy yoga works very much in synergy with other types of birthing preparation classes. Yoga's emphasis on breathing techniques and meditation will give you incredibly useful tools to help you through labour.   Pregnancy Pilates will ensure that your body is in the best possible shape ready for giving birth. It should strengthen your posture leaving you less vulnerable to backache, and keep the surrounding muscles of the pelvis - the powerhouse of labour and birth - strong yet mobile. Many pregnancy Pilates classes will also show you exercises that can be used during labour, including how to fully relax the pelvic floor, facilitating the pushing stage of labour. 

Tummy muscles

 

The focus of pregnancy yoga is very much on flexibility, the opening out of tight areas in the body, relaxation and breathing techniques for labour and birth. Whilst tummy muscles will be toned through exercises such as "all fours opposite arm/leg extensions", abdominal work does not lie at the very heart of pregnancy yoga. Pilates is all about the tummy muscles. In pregnancy the abdominals need to stretch to allow space for your growing baby. This stretching causes the muscles to weaken and, in turn, this can lead to lower backache. Pregnancy Pilates safely works the deepest layer of abdominals helping to support and protect the back and ensuring that postnatally you will be in the best possible position to recover quickly. 

Postnatal recovery

 

Pregnancy yoga will keep your body mobile and agile even as your bump grows in pregnancy. Keeping areas of tightness to a minimum will help with your postnatal revcovery. If there's one part of the body that will have really been changed by pregnancy, it is the tummy/abdominal area. The joy of pregnancy Pilates is that it very much focuses on maintaining a gentle tone in the deep abdominals and, in turn, this will aid postnatal recovery of this delicate area of the body.

Amazing for...

 

Relaxation, breathing for birthing, release of tension. Keeping pregnancy aches and pains at bay, ensuring a speedier recovery of the postnatal mummy tummy.

Not so focused on...

 

Maintaining tone within the deep abdominals Meditation techniques

Watch out for this

 

Pelvic girdle pain and exercises that take the legs wide.

Overstretching the ligaments through the use of sdeep stretches.

Make sure you go to a Pilates class tailored for pregnancy by a specialist.

Many mainstream Pilates exercises are completely inappropriate from the second trimester onwards.

 

There you have the pros, cons, similarities and difference between Pilates and yoga for pregnancy.

So what are your thoughts?

Which would you go for and why?

Or would you do both and have the best of both worlds?

I can't wait to hear your thoughts.

 

Jo xx