How to Practice Prenatal Yoga

After you become pregnant, you should continue exercising. Mild exercise during pregnancy can make labor less difficult and allow you to lose weight quickly after giving birth. Gentle prenatal yoga is an ideal exercise for pregnant women.

Instructions

Difficulty: Moderately Easy

1. Find a class that teaches prenatal yoga. You can check local gyms about prenatal yoga class offerings. Another option is to buy a DVD that teaches the prenatal yoga poses.
2. Stretch before you attempt any of the yoga poses. Performing basic arm and leg stretches will reduce the chance of injury.
3. Start with easy sitting poses. Cobbler's pose has you sit on the floor with your feet touching each other. You will gently try to push your knees close to the floor.
4. Practice poses that will relieve common pregnancy ailments. The Cat-Cow pose has you sit on your hands and knees while practicing deep breathing. This pose relieves lower back pain in expecting women.
5. Use a chair for extra support. While you practice prenatal yoga, you may consider holding onto the chair while you complete the poses. This is especially helpful when practicing the Warrior and Tree poses.
6. Hold the poses for a short time. Prenatal yoga poses are only meant to be held for a short time since pregnant women are more likely to lose their balance.

Tips & Warnings

• You must drink a lot of water while you practice prenatal yoga. It is vital for the health of you and your baby.
• You can practice prenatal yoga on your own without a DVD or class. However, instruction is ideal for the beginner.
• After the first trimester, do not practice any poses that require you to lay on your back.