- Prenatal yoga exercises teach pregnant women relaxation and thorough breathing techniques that can be used to alleviate labor and birthing pains and discomforts. Prenatal yoga exercises augment muscle tone, increase circulation and stabilize proper body balance. When combined with walking, prenatal exercises offer an optimal exercise outlet for women to remain in shape during pregnancy.
- According to YogaJournal.com, prenatal yoga exercises should vary according to each trimester. The first trimester is a time to get in touch with the changes going on in your body and to listen to it from the inside out. If something feels good, keep doing it. If it feels bad, don't do it again. During the second trimester, you might have some of your pre-pregnancy energy back and are ready to work on building up your strength, so it may be beneficial to challenge yourself by holding poses for a few moments. For the third trimester, prenatal yoga exercises should center around relaxation, concentration and poses that emulate a sense of openness to prepare the mother for the impending birthing process.
- According to BabyCenter.com, there are specific poses that are recommended for pregnant women. These poses include the cat-cow, or pelvic tilt, that relieves back pain; squatting, to strengthen the upper legs and extend the pelvis; cobbler's pose, to open the pelvis; side-lying pose, to rest after the end of the practice; and standing poses, such as the tree pose and the warrior I and II, to improve balance and stabilize joints.
- Don't participate in any prenatal yoga exercises that keep you on your back for more than a few minutes. These poses can put too much pressure on the vein that runs from the leg to the heart and cause nausea, dizziness and shortness of breath. Don't try shoulder or head stands if you've never done them before and don't do deep twists and bends that will stretch your abdominals too much. Also, don't participate in Bikram, or hot yoga, classes that literally heat the exercise rooms to 90 degrees F or even higher, to avoid overheating.
- While many women choose to practice prenatal yoga exercises at home, it may be more beneficial to take a prenatal yoga exercise class with other expectant mothers. Taking a prenatal yoga class is a great way to join a community of supportive people that will help you stay motivated with positive reinforcement and give you the steady, positive boost that you need to stay in shape.
