Hot Yoga Before I Knew I Was Pregnant: The Risk Factors And Alternatives To Stay Fit
If you notice the signs of pregnancy after your recent hot yoga session, there is no need to panic. You need to consult with an OB-GYN soon and share the incident so they can ensure your well-being and that of the baby.
Hot yoga is not recommended in the early stage of pregnancy because of some potential risks. This article will discuss why it is discouraged in the first trimester and the best alternatives to stay healthy.
The Risks Of Doing Hot Yoga In The First Trimester
Hot yoga is a type of heated exercise considered risky in your first trimester (from conception to 12 weeks). The common dangers one can face are mentioned below.
The high temperature of the hot yoga room (90 to 108 degrees Fahrenheit) can cause dehydration or increase the body temperature.
Excessive heat in the first trimester can be the reason for neural tube defects and miscarriage.
A pregnant individual has a high risk of injury in the time because of bearing extra weight or loose muscles and tendons.
Heat exposure and low blood pressure can cause complications like dizziness and fainting.
Steps To Take If I Did Hot Yoga Before I Knew I Was Pregnant
If you realized that you were pregnant during the last hot yoga session, you must take the steps below as soon as possible.
1. Stop practicing hot yoga immediately.
A baby’s nervous system develops during the first trimester. Therefore, whenever you discover that you are pregnant, stop practicing hot yoga immediately. Even if you feel fine, do not continue it unless a doctor permits you to do hot yoga. You must avoid high temperatures in the early stage of pregnancy because they can cause neural tube defects.
2. Meet your OB-GYN.
Share everything about your last hot yoga session with an OB-GYN. The more details you provide, the faster they can address your concerns. After examining your physical condition, yoga practice intensity, and pregnancy stage, they can provide you with personalized guidance and reassurance. Though hot yoga is found to be tolerable for experienced practitioners in some studies, you should strictly follow the suggestion of your OB-GYN.
3. Discuss alternative forms of exercise.
Being pregnant does not mean you have to avoid physical activity entirely. Doing light and safe exercise is found beneficial during pregnancy. There are modified and effective exercises suitable for pregnant women—for example, prenatal yoga, swimming, walking, etc. You should discuss a suitable one with your doctor to stay fit during this sensitive time.
Why Is Hot Yoga Usually Discouraged During the First Trimester?
Experts discourage doing hot yoga when someone becomes pregnant. The common reasons behind the restriction are the risk of harming the fetus, excessive temperature, and dehydration. Here are more discussion below.
i. It is a sensitive time.
Fetal development happens in the first trimester, particularly the nervous system growth. It is the precise time when the neural tube forms. Overheating can negatively affect the overall procedure. Staying at a high temperature, even a few degrees more than normal, carries the risk of neural tube defects.
ii. The baby also experiences the heat.
The temperature of a hot yoga room remains around 38°C or higher. This heat intensity raises the core body temperature that the baby also feels. Such a high temperature can badly impact their growth.
iii. You are in a risk of dehydration.
Hot yoga causes excessive sweating that can turn into dehydration. Dehydration can be dangerous at any stage of pregnancy for both you and the baby. Lack of water in the body can decrease the nutritional support for the baby and affect its development.
Is It Safe To Do Hot Yoga When Pregnant?
Though experts often forbid the practice of hot yoga during pregnancy, some opposite opinions also exist.
Hot yoga during pregnancy is considered unsafe due to its excessive heat. The high temperature used in hot yoga is bad for the fetus's development. Moreover, dizziness, dehydration, and overheating are some common risks of such practices during the early stage of pregnancy.
The physiological changes at this time can make you more prone to injury. Also, your balance and stability can shift, which increases the risk of falling. All of these dangers make hot yoga unsafe during pregnancy.
However, some expert yoga practitioners claim that hot yoga can still be safe if your doctor permits. You just have to modify the session to minimize the risks mentioned above.
In Franklin, TN, some yoga studios offer Warm Yoga, similar to hot yoga, but with lower temperatures. It is practiced at 80° to 85°F, safer for pregnant women than hot yoga.
Tips For A Safe Hot Yoga Practice During Pregnancy
Sometimes, hot yoga can be practiced during pregnancy with precaution and modification. Here are some practical tips for preparing yourself for hot yoga sessions.
Before starting the session:
Get a doctor’s permission before going for a session. They will assess your physical condition and provide the required advice.
Talk to a certified yoga instructor who is experienced in training pregnant practitioners.
Look for a warm yoga session instead of hot yoga with moderate temperature.
During your session:
Drink sufficient water before, during, and after the yoga session. Sipping water will keep you hydrated, which is crucial during pregnancy. Also, avoid drinking soft drinks as an alternative to fresh water.
Be attentive to your physical condition. If you feel uncomfortable or tired, take a break or quit the session.
Be careful about the warning signs. Stop the session immediately and inform the instructor if you feel a headache, nausea, or dizziness.
Modification of the session:
Tell your yoga tutor about your pregnancy so they can modify the poses.
Avoid the poses that put pressure on the abdomen or twist the core.
If any pose makes you feel uncomfortable, exclude it from the session.
Do not lay on your back, even while you take a rest.
Prenatal Yoga is the best option While Pregnant
This gentle form of yoga is particularly designed for pregnant women. The poses in prenatal yoga are safer and more comfortable than regular yoga poses.
It avoids techniques that put stains on your joints and abdomen. Instead, prenatal yoga focuses on breathing techniques, flexibility, and relaxation. It is one of the best methods of staying fit during pregnancy, which will also prepare you for childbirth.
The advantages of prenatal yoga in the first trimester include:
1. Relieving common discomforts:
In the early stage of pregnancy, headache, fatigue, and morning sickness are very common. Prenatal yoga helps ease these discomfort and keep you relaxed. The breathing techniques included in this yoga also calm your mind and body.
2. Building strength and flexibility:
Prenatal yoga builds strength and flexibility that help you do daily activities comfortably. Aches and pain can arise when your body starts adapting to pregnancy. This physical exercise supports the core, back, and pelvic floor and prepares them for the physical demands.
3. Reducing stress and anxiety:
The blend of relaxation techniques, safe movement, and deep breathing reduces stress and anxiety. It is an excellent way to stay fit and ensure well-being without high-impact exercises.
Final words
Practicing hot yoga without knowing you are pregnant is a common occurrence. If it also happens to you, do not be panicked. You must stop practicing and meet an OB-GYN for assurance and further instructions.
If you want to go to a yoga center with infrared rooms, Franklin, but are concerned about conceiving, the safest way is to test the possibility of pregnancy and follow a doctor’s advice before sessions.
Frequently Asked Questions
1. Is it safe to do hot yoga while trying to conceive?
When trying to conceive, hot yoga should not be your priority. Instead, you can practice regular yoga, which is more beneficial for fertility.
2. What yoga poses to avoid pregnancy?
If you are pregnant, avoid any yoga poses that require lying on the back or put stress on the abdomen.
3. Does heat make it harder to get pregnant?
Yes. High temperatures can be harmful to the sperm and eggs and reduce the chance to conceive.
4. Which exercises should you avoid when trying to conceive?
When trying to conceive, you must avoid high-impact exercises like running, jumping, boxing, etc.. Also, avoiding heated workouts is a good idea.