Most people know that practicing yoga offers a variety of benefits – improved body flexibility and performance, stress reduction and a sense of inner calm. Yoga also has been advocated as a complementary treatment to aid in the healing of ailments such as coronary heart disease, depression, anxiety disorders, asthma and musculoskeletal problems. It might surprise you to learn, though, that yoga also provides numerous benefits for expectant mothers and mothers of newborn infants.

“Prenatal yoga alleviates some of the common discomforts of pregnancy, such as back and hip pain, sciatica, headaches, varicose veins and swelling of the hands, feet and legs,” says Susan Arthur, a certified yoga instructor who teaches free prenatal and postnatal classes at St. Luke’s Hospital.  “Practicing yoga after the birth of a child can help new mothers to stretch, realign, strengthen and rejuvenate their bodies – and their minds.”

The prenatal classes welcome expectant fathers and caregivers as well as the expectant mothers.  Postnatal classes allow mothers to bring their babies in addition to the fathers and caregivers. “Some new mothers prefer to attend the classes without their babies because it’s one of the only opportunities they have for time to themselves,” Arthur says.  “Be assured, though, that napping babies, nursing babies and cranky babies are all welcome, and they benefit from the class as well.”

Arthur notes that the prenatal yoga classes at St. Luke’s every Saturday at 10AM can help expectant mothers prepare their bodies for an easier birth experience in a variety of ways, including:

• Strengthening and stretching the muscles used during the birthing process.
• Learning breathing techniques that help quiet the mind, energize the body and establish a sense of connection with the baby.
• Releasing tension and fears and developing inner strength and confidence.
• Increasing the level of energy and vitality.

The postnatal classes on Saturdays at 11 AM provide new mothers – as well as their partners – with an opportunity to form physical and emotional bonds with their babies while re-toning their bodies and recharging their energy levels.  The postnatal yoga students work not only on overall body conditioning, but also on re-strengthening the abdominal muscles.  In addition, they practice “Kegel” exercises to strengthen the pelvic floor muscles that support organs such as the bladder and uterus and help prevent incontinence.

“I think the number one benefit of the yoga classes is the sense of support the students gain from one another,” Arthur adds.  “Expectant mothers share their fears and worries in the prenatal class.  They also learn to trust their bodies and know that birth is a natural process.  Parents in the postpartum class find a community that serves as a support group and thereby gain more confidence in their parenting skills.”

After earning her beginning-level yoga certification in 1995 at the Integral Yoga Institute in San Francisco, Arthur traveled to south India three years later to complete Integral’s intermediate-level certification.  In 2003, she received certification to teach prenatal, labor and postpartum yoga from Integral Yoga in New York City.

Arthur’s interest in teaching prenatal and postnatal yoga dovetails with her experience as a private “doula” (labor coach). The same year she achieved certification in prenatal, labor and postpartum yoga, she also completed doula training from Doulas of North America (DONA).  She has assisted at 18 births and is the co-coordinator of St. Luke’s volunteer doula program. 

Fluent in Spanish, Arthur conducts the classes at St. Luke’s bilingually.  “Our students come from diverse backgrounds, and we have moms from their early 20s through their 40s,” she notes.  “We develop a real sense of community, with lots of interaction, sharing of experiences and listening to each other.  I enjoy teaching my students, but I’ve learned a lot from them, too.  As a resident of the Mission District, I’m delighted to be a part of this program at St. Luke’s.”

For more information on the free prenatal and postnatal yoga classes at St. Luke’s please call (415) 626-BABY.