| Yoga can be a welcome aid during pregnancy | | | | body. In a similar vein, yoga experts discourage |
| For women who are avid practitioners of yoga, | | | | pregnant women from performing poses that stretch |
| becoming pregnant presents a unique situation when it | | | | the muscles, particularly the abdominals, too far, since |
| comes to participating in the activity. | | | | pregnancy increases the production of the hormone |
| But it doesn't mean you have to stop participating in | | | | relaxin, which softens connective tissue and allows the |
| yoga completely until your pregnancy is over. In fact, | | | | uterus to expand. |
| participating in yoga may help pregnant women cope | | | | In the second trimester, morning sickness has usually |
| with the physical and mental changes that go along | | | | passes and this can be a perfect time for those who |
| with it. | | | | have never tried prenatal yoga to begin the practice. |
| There's no denying the fact that becoming pregnant | | | | Regardless of the level of experience with yoga, |
| will alter a woman's regular yoga schedule, not to | | | | expectant women who perform yoga at this stage of |
| mention her entire life. While a pregnant woman may | | | | their pregnancy should use caution and refrain from |
| not be able to participate in yoga with the same | | | | exerting themselves or performing moves that require |
| frequency that she did before becoming pregnant, or | | | | extreme stretching. |
| participate in all of the exercises as she might have | | | | Experts recommend they refrain from jumping, |
| done before, but she can still enjoy some of the | | | | jump-throughs or rolling in their transition between |
| benefits of yoga by making a few changes to her | | | | movements, but step or crawl instead. For instance, |
| routine. | | | | with a move such as the sun salutation, yoga |
| According to yoga instructors and medical experts, | | | | instructors recommend that pregnant women keep |
| yoga can aid pregnant women by encouraging | | | | their chest no more 85 degrees from the floor in the |
| breathing and relaxation. Anyone who has participated | | | | forward position of the move and place their hands in |
| in a child birthing class, especially a Lamaze birthing | | | | front of their feet as opposed to the sides. Also, they |
| class, is no doubt familiar with the importance of | | | | recommend avoiding extreme twists which could |
| breathing exercises in the process. While there is the | | | | cause placental abruption, poses that press the heel of |
| more deliberate breathing exercises associated with a | | | | the foot into the uterus while sitting or seated in the |
| child birthing class (think the "hee hee hoo hoo" type of | | | | lotus and half-lotus positions unless you are able to |
| deliberate breathing), there is also the deep breathing | | | | keep the position loose and not twist the knees too |
| exercises that are designed to relax and calm the | | | | much. |
| body during delivery and is closely related (if not | | | | In the third trimester, an expectant mother will increase |
| directly related) to the types of breathing exercises | | | | in size and her level of fatigue will change, which |
| taught in a yoga class. | | | | means she will have to alter her yoga participation. At |
| By utilizing the moderate breathing exercises taught in | | | | this point in the pregnancy, the woman should avoid |
| yoga, expectant mothers can reap the benefits of | | | | poses that compress the stomach and they should |
| relaxation at all stages of the pregnancy experience, | | | | acknowledge their feelings of fatigue. In this trimester, |
| from the pre-natal phase through labor to birth and | | | | they can keep participating in yoga, but only if they feel |
| afterwards. The breathing techniques connected to | | | | up to the task. If not, doing gentle stretching and |
| yoga can help calm the mind and the body, eliminating | | | | calming breathing exercises will suffice. |
| physical and mental stress which can be harmful during | | | | At 36 weeks of pregnancy, women should limit the |
| pregnancy. | | | | number of inversion poses they perform, such as Legs |
| As stated, there are precautions that need to be taken | | | | Up Against The Wall, Bridge Pose and Downward |
| by pregnant women when participating in yoga, many | | | | Dog. These moves may alter the position of the baby |
| of them geared toward specific trimesters. The | | | | in a negative manner. The only exception for |
| following are suggestions for how to incorporate yoga | | | | performing these positions is if the baby is currently in |
| into each trimester of your pregnancy. | | | | the breech position in the womb. In that situation, those |
| Women in the first trimester of pregnancy who | | | | poses may actually help to turn the baby around. |
| regularly attend yoga classes should inform their | | | | Along with these recommendations, yoga experts |
| instructor of their condition so that the instructor can | | | | have a few rules that pregnant women should heed |
| suggest or help them with any modifications to the | | | | when participating in yoga classes. Avoid participating |
| routines. And if you are pregnant and experiencing | | | | in Bikram yoga, also known as "hot yoga". Studies |
| "morning sickness", don't feel guilty about pulling out of | | | | show that overheating could adversely affect your |
| a class, skipping a few of the more strenuous poses | | | | pregnancy. |
| or moving to a less difficult class. Take morning | | | | Beginning with the second trimester, when the |
| sickness as a signal that it's time for you to change | | | | changes in your body can alter your center of gravity, |
| your yoga routine. | | | | perform standing poses with a chair for support or |
| On the other side, if you are a pregnant woman who | | | | with your heels against a wall to reduce the chance of |
| has never taken part in a yoga class but have heard | | | | losing balance and becoming injured. |
| about the benefits of yoga for pregnant women, you | | | | When bending forward, bend at the hips with the chest |
| may wish to seek out a prenatal yoga class in your | | | | leading the way and extending the spine from the |
| community. Many yoga studios today have special | | | | tailbone to the base of the skull. Bending in this manner |
| classes for pregnant women, where you can also | | | | give the ribs more room to move and makes it easier |
| consult with other expectant mothers in the class and | | | | to breath. If you are bending forward while seated, put |
| share information. Even if you can't find a prenatal | | | | a yoga strap or towel behind your ankles and hold the |
| yoga class in your community, don't fret; there are | | | | ends with both hands. As with the other move, bend |
| many videos and DVDs available on the subject of | | | | from the hip and keep the chest elevated so that you |
| prenatal yoga that you can view and use in your | | | | avoid putting pressure on the abdominal section. Keep |
| home. | | | | the legs open approximately hip width to give your |
| Yoga experts say there are specific poses and | | | | stomach more room. |
| movements that are well-suited for women in their first | | | | If you perform a twisting move or pose, twist from the |
| trimester of pregnancy, movements that promote | | | | shoulders and back as opposed to the waist and |
| flexibility, particularly in the hip area that can help make | | | | restrict your twisting to a position that is comfortable. |
| the actual birth process easier. Yoga experts | | | | This helps avoid putting pressure on the abdominal |
| recommend expectant mothers practice poses such | | | | area. |
| as the Triangle, Knee to Ankle, Warrior II, the Pigeon, | | | | Avoid backbends, one-leg balancing, handstands, |
| Ardha Chandrasana and Baddha Konasana. Yoga | | | | headstands and upward bow movements. |
| instructors also recommend positions that can actually | | | | Lastly, do not ignore the signals your body sends you. |
| affect the birth process, such as Cat-Cow, in which | | | | This is an amazing time in your life and yoga can help |
| the participant is on all fours, because it helps put the | | | | make pregnancy less stressful, less discomforting and |
| baby in the prime birthing position inside the woman's | | | | even more peaceful. |