| iv id="body"> | | | | Some Yoga Poses you will want to avoid during your |
| If you're pregnant and are already in yoga classes, | | | | second trimester or at least adapt them to your |
| don't be afraid to take a break from your current | | | | growing belly. Deep twists from the belly compress all |
| classes or to take a class that is less strenuous. Even | | | | of your internal organs, including the uterus. You can |
| if you haven't gone public with your pregnancy yet, you | | | | continue to do the twists, just do them gently from the |
| should have a confidential talk with your instructor let | | | | shoulders instead of the belly. |
| him or her know of your pregnancy, the instructor will | | | | Of course avoid any jumping or poses that require |
| then be able to assist you with less strenuous | | | | back bends. Abdominal strengtheners should be |
| postures or teach you poses that you aren't doing that | | | | avoided, as they need to be softened in preparation |
| will help you. | | | | for birth. Of course, lying on the belly should not be |
| If you are new to yoga and are looking for a low | | | | practiced once you begin to show. It will probably be |
| impact way of exercising the best thing to do is to | | | | too uncomfortable for you anyway. |
| look for a prenatal yoga class. These classes are | | | | Practice the Birthing Breath, deep inhalations in through |
| designed for pregnant parishioners and you can start | | | | the nose and exhaling slowly through the mouth. |
| them as early in your pregnancy as you want. If you | | | | Third Trimester? |
| are having morning sickness, you may want to wait | | | | In the third trimester of your pregnancy, everything |
| until that passes and that usually is the second | | | | becomes more difficult to do. Tying your shoes, |
| trimester. | | | | climbing upstairs and even turning over in bed can |
| If you have been practicing yoga for a while, you still | | | | become a chore. Yoga will become more difficult and |
| may find your regular classes seem to be too intense | | | | you should use more caution but there isn't any reason |
| for you. Prenatal classes may seem too easy, so at | | | | you can't continue to practice yoga up to your due |
| this point you will need to decide which class you | | | | date. |
| should take on a given day depending on how you | | | | For those that were working and are now on |
| feel. | | | | maternity leave, you might just now be finding time to |
| The solution might also be to include some prenatal | | | | do prenatal yoga. You will still benefit from doing gentle |
| poses that have been adapted into your regular | | | | yoga stretches and poses. If you are attending a class, |
| routine. If you are in a class, your yoga instructor may | | | | be sure your teacher knows when you are due. |
| help you with special poses developed for pregnancy | | | | Remember, now is the time to take it easy. It isn't the |
| and your changing body. When you enter the second | | | | time to be an overachiever. Always check with your |
| or third trimester, you may find that prenatal classes | | | | doctor before starting any exercise program or if you |
| are more suited for your body and its changing shape. | | | | have questions about which prenatal yoga is best for |
| If you do Yoga with videotape, you should buy a | | | | you. |
| prenatal video. Some of the recommended poses are | | | | If you are listening to your body, it will tell you what you |
| ones that open the hip such as Pigeon, Triangle, | | | | can and can't do. Continue to stay in touch with your |
| Warrior II, and Knee to Ankle. | | | | body, allow your body to take it easy. It's a good idea |
| Second Trimester? | | | | to continue practice breathing, as this will help you |
| Are you a Yoga enthusiast and want to continue to | | | | during the birth process. |
| do your practice while pregnant? Yoga can continue | | | | Some poses that are recommended for the third |
| to be practiced during your second trimester with just | | | | trimester are hip openers such as Pigeon, Warrior II, |
| a few precautions. | | | | Triangle, and Knee to Ankle. All four Cat-Cow positions |
| By the second trimester, your morning sickness should | | | | will also help by preparing the baby for birth. They will |
| be over and should be feeling better. | | | | help the baby get in proper position, head down and it's |
| If you haven't yet started a yoga yet and wish too, | | | | back turned toward your belly. |
| and you are in luck, "now is the perfect time to start". | | | | Of course, the same poses you adapted during your |
| Always contact your health care provider before | | | | second trimester must be practiced with extra caution. |
| starting any new exercise program. This is a good rule | | | | No jumping, or twisting from the belly, deep back bends |
| of thumb even if you aren't pregnant. | | | | or anything that involves strengthening the abdomen. |
| Start with finding a class with an excellent and | | | | Goes without saying, there shouldn't be any poses that |
| experienced instructor. Many women enter yoga for | | | | need you to lie on your belly. |
| the first time during their pregnancy so don't worry that | | | | One of the more important aspects to remember |
| you will be the only new pregnant woman in class. | | | | when you are practicing Yoga during pregnancy is to |
| Talk with your friends and get references for and | | | | control your breathing and listen to your body. |
| instructor. | | | | Practicing yoga and listening to your body will help |
| If you are already practicing yoga, there is no need to | | | | prepare mentally for the birth process. As you learn to |
| give up your classes if you feel strong enough to do | | | | be in the moment and quiet your inner body, Yoga will |
| them. You can incorporate your own adaptations to | | | | help with that as well as your breathing exercises. |
| the poses when fitting. As your belly grows, the more | | | | Pregnancy doesn't have to be an obstacle in your |
| adaptations you will need to make. You will want to | | | | practice of Yoga. In fact, it can be a vital part of your |
| take any inversion pose to the wall if it poses a risk of | | | | prenatal routine. With poses that are designed for |
| falling. If you aren't comfortable doing these poses, then | | | | pregnancy and incorporating routines that will help you |
| it's all right to give your body permission to skip them. | | | | to have an easier birth. Some routines you will find you |
| One that you can practice safely is the Legs Up the | | | | are unable to do. If you are unsure of the poses, listen |
| Wall Pose. | | | | to your body. It will tell you which ones that are too |
| If you practice at home, you still might consider going to | | | | much for you in time in your pregnancy. |
| a prenatal class at least once or twice a week. You | | | | So, don't be afraid to continue your Yoga practice. It |
| will be able to connect with other pregnant women | | | | may mean that you will have an easier delivery and a |
| there and know you are not alone in what you are | | | | faster recovery after birth. It also should make getting |
| going through. | | | | into shape after birth easier as well. |