Are you pregnant but want to keep fit? Then yoga could be what you are looking for. Advocates claim it boosts mind and body, helping to keep your pregnancy hassle-free. So what can yoga do for you?

Yoga can help you keep in shape during and after pregnancy

Yoga is an ancient Indian form of exercise with an holistic approach, meaning it tackles a person's well being as a whole - mind and body - unlike other forms of exercise.

Yoga's roots can be traced back at least five thousand years and the name means to join, or to unite. It consists of different poses, called asanas, that should be held steady, while controlling the breathing. The breathing techniques, which are central to yoga, are called pranayamas.

Each asana has its own benefits and targets different areas.

The philosophy behind yoga is that by daily practice, you will become more centred and relieved from stress and be able to tone the body at the same time.

Yoga and pregnancy

Yoga can help women get through their pregnancy with minimal discomfort. It also helps the birth and post-delivery stages.

Independent midwife Manijeh Nedas says: 'In my experience, I believe that yoga plays a very important role in pregnancy. Generally, pregnant mums who do yoga exercises appear healthier, both in mind and body. Their bodies are more flexible, which enables them to adapt to various positions when in labour and the ligaments are more elastic, which in turn can help to reduce labour pain.'

Andrea Fox, an antenatal yoga teacher in Sommerset, says that yoga classes help to boost circulation and also help with fluid retention. The stretching exercises relieve aches and pains.

Posture is also improved by yoga and this can help ease back problems, which are common in pregnant women. She adds: 'Yoga helps to prepare for the birth - it encourages breath and body awareness, reduces worry and teaches women to adapt to new situations.'

And yoga continues to have benefits after pregnancy, too. Postnatal yoga, which can be started about six weeks after the birth, strengthens abdominal muscles and your pelvic floor. It also helps you to get back to your pre-pregnancy shape faster.

Starting yoga

If you have never tried yoga before, you should start by taking classes to learn the poses under supervision.

But if you are already familiar with yoga, there are several books and videos around that contain detailed explanation on how to do the best asanas at home such as 'Preparing for birth with yoga' by Janet Balaskas.

There are several types of yoga such as Hatha, which is the traditional form, Kundalini, which works with the glandular and nervous system, Ivengar, which gives attention to muscular-skeletal alignment and Ashtanga, which includes a lot of movement. Pregnant women should talk to their yoga teacher to find out exactly what type they should do.

Safety guidelines

Starting yoga is no different to starting any other form of exercise - the same advice applies. If you are not used to regular exercise then you should start slowly. If in doubt consult your doctor or midwife.

Mothers-to-be should pay attention not to overstretch the body - the ligaments around the joints become loose and soft during pregnancy. The abdomen should stay relaxed at all times.

No kind of pain or nausea should be felt during or after yoga. If this happens, you should stop exercising and contact your GP or midwife.