Yoga, in terms of prenatal workout
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By Catherine E. Toth
Advertiser Staff Writer
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The women sat cross-legged on their yoga mats in a candlelit studio in Mo'ili'ili.
They closed their eyes and took long, deep breaths.
"Relax your face," the instructor cooed. "Release your chin. Let your shoulders slide from your ears. Inhale. Exhale. Breathe."
It seemed like a typical yoga class until the instructor, in her soothing way, gave the women one last reminder:
"These deep breaths," she said, "will all come in handy during labor."
Studies have shown the physical and mental benefits of exercise during pregnancy, from helping prepare women for labor to reducing their risk for diabetes.
In fact, many experts recommend expecting women get at least 30 minutes of moderate exercise on most days, if not every day.
While walking and swimming are the usual recommendations, yoga is fast becoming the workout of choice for mommies-to-be.
"I highly recommend yoga, especially for pregnant women," said Dr. Cheryl Leialoha, an obstetrician/gynecologist with Hawai'i Women's Healthcare who did yoga during both her pregnancies. "It was wonderful. People don't think of yoga as a workout, but it is. It's a lot of isometrics. It's a workout — but so is labor."
TURNING TO YOGA
Janu Cassidy started practicing yoga regularly nearly 10 years ago when she was living in New York City.
It was the only thing that helped ease her severe back pain.
But when she moved back to Hawai'i in 2001, she ditched yoga for more outdoor activities such as hiking and swimming.
"I wanted to take advantage of the environment," said Cassidy, who runs a nonprofit from her home near Waikiki. "I don't know why I stopped (doing yoga). I never really thought about it."
Until she got pregnant last year.
Figuring her back wasn't going to be able to handle the extra weight and stress, Cassidy signed up for a prenatal yoga class at Purple Studio Hawaii in Mo'ili'ili.
Immediately, she started to feel the benefits.
"You're getting bigger and gaining more weight, but you can still do the positions," Cassidy said. "You may have to modify them a little bit, but it's still inspirational. You leave class thinking, 'I'm so glad I came.' "
Now 31 weeks pregnant with twin boys, she continues to take the class at least once a week. She supplements that with two other 75-minute yoga classes, modifying the poses to her changing body.
"I still feel very agile and mobile," Cassidy said. "I don't feel like I can't do anything. I feel like I can do whatever I want. And I really think that's because of yoga."
BENEFICIAL IN MANY WAYS
Cassidy already knew the benefits of exercise.
She grew up dancing hula and spent the past 20 years working out in gyms.
But she's learned a lot about her body — and her first-time pregnancy — through prenatal yoga.
"It teaches you how to breathe," Cassidy said. "You're very conscious of your breath, whether you're walking up a hill or climbing stairs. Your yoga training helps you get to where you need to be."
Like most women, Cassidy juggles her marriage with a demanding job.
Now pregnant, she's grateful for the brief break, even if that requires her to balance in downward-facing dog.
But what she loves most of all is being around other pregnant — and sympathetic — women who don't mind sharing their experiences.
"We know what we're all going through, good or not," Cassidy said. "And yoga helps us get through all of that."
• • •
| Janu Cassidy
Age: In her 40s Occupation: Co-founder of the nonprofit Hawai'i Cultural Foundation Lives: Near Waikiki Height: 5-feet-6 Pregnancy weight: 142 pounds (at 31 weeks) Fitness goal: To stay within her weight-gain recommendations of 35 to 45 pounds for twins. Stays in shape by: Yoga, swimming, walking, stationary biking, weight training Benefits of prenatal yoga Yoga is quickly becoming one of the most popular workouts for expecting women. Here’s why: • It’s low-impact: Your risk of injury isn’t as high as with other physical activities. • It’s adjustable: You can modify poses and positions to what’s comfortable for you. • It prepares you for labor: “You need to be very strong, especially if you’re having a natural birth,” said Cathy Louise Broda, owner of Purple Yoga Hawaii and mother of three. “Your breath, your legs, your body all need to be strong. All of that we’re setting up in class.” • It helps you maintain your weight: “Exercise in general, including yoga, helps keep your weight gain to an ideal,” said Dr. Cheryl Leialoha, an OB/GYN and mother of two. “Some women gain too much weight and start having back pains and feel more fatigued in only their second trimester.” • It helps with postpartum recovery: Broda attributes yoga to her quick recoveries after both pregnancies. “I realized if I hadn’t done yoga, I wouldn’t have been in shape for labor or recovery,” she said. • It’s empowering: “As you start to discover what you can do — lift your leg or do a nice, deep lunge — it makes you feel really good,” Broda said. “You feel like you can do anything, and that’s important for women to know.” • It’s good for the mind: “Relaxation is so important because you need to stop, and I think we don’t often have that time to stop,” Broda said. “(In class) you can bring your focus back to your body and baby.” • It’s supportive: “It was nice to be around other women to share what you’re going through or what’s coming,” Broda said. “And then afterward, everyone is just excited for when baby comes.” Cassidy's regimen Workout habits: Though in her 31st week of pregnancy, Janu Cassidy remains very active. She does yoga at least three times a week for 75 minutes, swims or walks in the ocean two to three times a week for about 30 minutes, uses her stationary bike at least once a week for about 30 minutes, and weight-trains for 15 minutes after each cardio session. When and why did you start working out? Cassidy, who grew up in Aliamanu, started dancing hula at age 9. When she moved to New York City in 1982, she continued dancing hula and picked up aerobics and step classes, weight training, modern dance and running. Severe back pain led her to yoga in 1998. But once she moved back to Hawai'i in 2001, she swapped yoga for hiking and swimming. Cassidy didn't get back into yoga until 2005. Biggest challenge: "Getting to the gym without procrastination," Cassidy said. Good foods/bad foods: Cassidy is a fish-eating vegetarian, so veggies and fruits are a staple in her diet. Her weakness: sweets. Though she indulges every day in something sweet, she chooses wisely. "Anything in a health-food store that's sweet, I eat," said Cassidy, laughing. A favorite: Tofutti bars and sandwiches. What saves your sanity: Exercise — and napping. What advice would you give any pregnant woman: "Find an exercise that you truly enjoy, that you'll want to do throughout pregnancy, because it can get more challenging as time goes on," Cassidy said. "For me, the nice thing about prenatal yoga at Purple Yoga is that I'm in a room with other women experiencing the same changes my body is going through, (with) everyone breathing at the same time and feeling a special energy that travels only through the mommies-to-be." |
Reach Catherine E. Toth at ctoth@honoluluadvertiser.com.
