How to Do Prenatal Pregnancy Yoga

Yoga is a great way to stay in shape during pregnancy. It helps keep you flexible and toned and it improves balance and circulation. A special benefit of yoga for pregnancy is that it helps you learn deep breathing and relaxation techniques. Many gyms and yoga studies provide prenatal yoga classes with instructors who are specifically trained in prenatal yoga.

Difficulty: Moderate

Instructions

1. Find a yoga studio that offers prenatal yoga classes. If you're unable to attend or find classes, there are many books and videos available online and in stores to help you learn yoga techniques.

2. Stand for a while. In the first trimester, standing yoga poses are best to help strengthen the legs and increase circulation. Some good standing poses are the mountain pose, the triangle pose and the warrior pose. Breathe deeply and regularly during each pose and while stretching.

3. Increase your caution. In the second trimester, your joints are loosening up and your sense of balance may be affected by your expanding girth. Don't hold poses for a long time and take your time transitioning into new poses.

4. Get support. To help your balance during the third trimester, perform standing poses with one heel against the wall. You can also use a chair to lean on. Once again, do not hold poses for too long and remember to practice deep breathing.

5. Listen to your body. If you are in pain or discomfort, change your position or let your instructor know.

Tips & Warnings

• Stretch before doing yoga to avoid leg cramps.
• Avoid positions that stretch the abdominal muscles.
• Stay away from Bikram or hot yoga classes. These are classes in which the room is heated to 90 degrees or above.

Resources

• Learn more about pregnancy fitness.
• More about yoga and pregnancy.
• Look up yoga classes in your area.

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on 10/2/2009 Check out www.shantibird.com to find a prenatal yoga class near you. There are a lot of great classes out there, you just have to know where to look.