| Yoga can not only help you stay fit through a | | | | and Iyengar, are better for pregnant women as they |
| pregnancy, but also boost mind and body, helping to | | | | are more focused on proper alignment of the body |
| keep your pregnancy hassle-free. As an ancient Indian | | | | and breathing than on a high intensity workout such as |
| practice, tracing its roots back almost 5000 years, | | | | Power or Bikram yoga. If you are unfamiliar with yoga |
| yoga is a tried and true means of dealing with your | | | | or the specific style of yoga you will be taking, make |
| overall well-being, both mind and body. Each yoga | | | | sure to take a supervised class, at least initially. Good |
| pose, or asana, is tied to breathing techniques, or | | | | instructors will be able to help you customize your |
| pranayamas, and focuses on specific parts of the | | | | workout to meet your unique needs. Additionally, make |
| body to ensure a complete body effort. Specific to | | | | sure your instructor is certified in prenatal yoga though |
| pregnant women, yoga asanas helps to open muscles | | | | an accredited yoga institute. |
| of the pelvis, reducing pressure on ligaments and | | | | Regardless of your skill level, make sure to start slow |
| easing lower-back pain. Additionally, it promotes | | | | to best understand your bodies capability during this |
| flexibility, strength and stamina, as it focuses the entire | | | | time of change. The best rule to follow when practicing |
| body on releasing and relaxing. No activity does better | | | | yoga is, if it doesn't feel good, don't do it. As you get |
| at centering the mind and relieving stress, while gently | | | | comfortable with the asanas, feel free to practice on |
| toning the body. Not only does the mother benefit from | | | | your own, but again, talk to your instructor to discuss |
| yoga, but the baby does as well by receiving | | | | poses that will provide the greatest benefit and that |
| increased levels of oxygen and endorphins. The | | | | are safe to practice alone. Many yoga books and |
| benefits of yoga for pregnant women are described in | | | | videos are also available that are focused specifically |
| detail below. | | | | for pregnant women. |
| One of the most common benefits of yoga for | | | | Avoid strong back bends or asanas requiring strong |
| pregnant women is to help stay in shape throughout | | | | use of stomach muscles as this can cause undo |
| the pregnancy. Regardless of your fitness level or skill | | | | stress on the body. Use your best judgment when |
| level, yoga is a gentle, but highly effective way of | | | | doing balancing poses, especially those done on one |
| toning the muscles throughout the pregnancy. | | | | foot. If you want to perform these poses, make sure |
| Additionally, many yoga instructors are trained and | | | | to use a chair, wall or another individual for support. |
| certified in yoga for pre-natal women and can help to | | | | Make sure to not to overstretch the body as the |
| customize your yoga workout to ensure the greatest | | | | ligaments around the joints become loose and soft |
| level of safely and the most effective workout | | | | during pregnancy. Be care not to overheat when |
| possible. Yoga can help to target specific trouble areas | | | | practicing yoga as it can be harmful to the fetus. For |
| for pregnant women during pregnancy, such as helping | | | | this reason forms of yoga that involve turning up the |
| to strengthens abdomen muscles and pelvic floor. | | | | heat in the room should be avoided; this includes both |
| One of the benefits of yoga for pregnant women is | | | | Hot and Bikram Yoga. As stated above, make sure to |
| that it can help to boost circulation and help with fluid | | | | listen to your body and stop if you begin to feel the |
| retention. This is extremely important as you are doing | | | | slightest bit of pain or discomfort. A gentle approach |
| the work for two during pregnancy. Additionally, | | | | over time yields the best results. |
| asanas help to relieve aches and pains. Working with | | | | Outside of the workout element, one of the benefits of |
| your instructor, you can tailor your workout to focus on | | | | yoga for pregnant women is social atmosphere it |
| specific areas of pain and discomfort. As many | | | | provides for pregnant women. In yoga classes |
| asanas focus on proper alignment of the body, yoga | | | | specifically tailored to pregnant women, mothers-to-be |
| will help to improve posture, helping to ease back pain, | | | | are able to share stories and discuss issues and |
| which is common in pregnant women. | | | | concerns. Often, the relationships built during these |
| Another one of the benefits of yoga for pregnant | | | | yoga classes, build into playgroups for the children |
| women, and for people in general, is that spending time | | | | after birth and long term social groups. |
| focusing on the combination of body position and | | | | Yoga can be practiced until late in the pregnancy. As |
| breathing, you begin to obtain an increased awareness | | | | your body changes, make sure to modify your |
| of your body. Through this greater awareness, you | | | | workout to ensure personal comfort. Yoga can |
| are able to better understand what is happening to | | | | provide benefits even during labor. The focus and |
| your body throughout pregnancy. Some aspects of | | | | relaxation achieved during a yoga session can be |
| pregnancy, such as weight gain, morning sickness and | | | | mimicked during labor by using pranayama techniques |
| decreased sexuality, can bring about feelings of | | | | to center yourself and helping to open musculature and |
| depression and low self-esteem. Yoga can help deal | | | | quiet the mind. After child birth, yoga can help to |
| with these feelings by allowing you to refocus and | | | | maintain a proper body shape, as well as strengthen |
| balance your energy, helping to shift into a positive | | | | the pelvic floor and abdominal muscles. Additionally, the |
| mindset. | | | | focusing techniques in yoga can be helpful for those |
| As a safety precaution when starting yoga, always | | | | facing post-partum depression. You can start |
| remember to check with your doctor if you are unsure | | | | practicing yoga six to seven weeks after delivering |
| of a safe level of physical exertion for yourself during | | | | delivery. |
| the pregnancy. When looking for the right class, make | | | | With both physical and mental benefits that can last |
| sure to take both the style of yoga and instructor into | | | | throughout the pregnancy, yoga can prove to be a |
| consideration. Certain styles of yoga are better for | | | | valuable tool to pregnant mothers. |
| pregnant women, such as Ananda, Hatha, Kundalini, | | | | |