If you’re preparing to welcome a new family member into your home, you may have done quite a bit of research (and received quite a bit of advice) about ways to optimize your health. A key component of this is doing safe exercises during pregnancy. Along with your obstetrician’s recommendations, tai chi and pregnancy can be a great combination for staying fit and comfortable throughout each trimester. 

Tai chi and qigong are ancient Chinese martial arts practices designed to improve circulation, balance, alignment, and mind-body awareness. They involve meditative movements that are excellent safe exercises for pregnancy.

It can be incredibly beneficial to practice tai chi as your baby develops because it:

• Is gentle on your joints. The extra weight you’re carrying can put stress on your joints, and this risk progresses as you move through your trimesters and your baby grows heavier. The slow, low-impact nature of tai chi and qigong allows you to strengthen your muscles and burn calories without putting undue strain on your knees, ankles, elbows, or spine.
• Improves quality of sleep. Common sleep disorders that occur during pregnancy include obstructive sleep apnea (caused in part by weight gain), restless legs syndrome (particularly in the 3rd trimester), and gastroesophageal reflux disorder, or acid reflux. Tai chi helps to improve sleep quality in pregnant people because it can minimize weight gain, promote relaxation, and lower your blood pressure and heart rate. 
• Reduces prenatal anxiety and depression. It’s imperative to avoid stress during pregnancy because it can endanger you and your child. Yet 20%-40% of pregnant people experience prenatal anxiety and depression, so it’s important to have good prevention and coping strategies. tai chi—particularly in combination with yoga—have proven effective at reducing stress in pregnant people. 
• Improves balance and flexibility. It’s not hard to understand how the ever-increasing weight situated on the front of your body during pregnancy can throw you off balance. Practicing tai chi regularly can help to strengthen your stabilizing muscles. This not only helps to better support uneven weight distribution, but also helps you maintain good balance so you can avoid falls. Tai chi also improves flexibility, making it easier to move, reach, and bend during daily activities.

Enjoy a Healthier Pregnancy With the Tai Chi Foundation

The Tai Chi Foundation (TCF) is a not-for-profit educational organization that promotes, funds, and teaches programs that enable people to learn tai chi chuan and embody its principles—including and especially during pregnancy. 

The Tai Chi Foundation’s mission is to improve health, well-being, and awareness through the study, practice, and teaching of tai chi and qigong by an increasing number of people worldwide. Check out our course offerings for self-healing and balance. Sign up for our newsletter for updates on upcoming classes and events.

There are over 200 TCF- affiliated instructors teaching tai chi classes in 30 cities around the world. Find a class in your area, become a member, and support TCF in making the world a healthier and more mindful place today. Your donations help us to bring health and wellness to others through tai chi chuan. Give today! 

Oliver Herzfeld

© Tai Chi Foundation 2023

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