How to Take a Prenatal Yoga Class

Prenatal yoga helps pregnant women stay physically fit and emotionally centered. Yoga postures keep the muscles toned and flexible, and yoga breathing helps women to relax and focus inwardly for a more peaceful delivery. Incorporating a prenatal yoga class into your pregnancy exercise routine can provide benefits for the mind, body and spirit.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga mat
• Comfortable cotton clothing

1. Consult with your doctor prior to beginning a prenatal yoga class. Yoga is generally a safe type of exercise for pregnant women, but it's important to get medical clearance.
2. Find a prenatal yoga class in your area. These classes are offered at health clubs, yoga studios, birthing centers, the YMCA and other facilities. Your doctor or midwife should be able to point you toward a class if you have difficulty finding one.
3. Talk to the yoga instructor prior to taking the class. Make sure the instructor has received special training in prenatal fitness and has experience tailoring a yoga class to the needs of pregnant women.
4. Dress in comfortable cotton clothing. Cotton clothing allows your skin to breathe and helps to prevent overheating. Apparel designed specifically for yoga is widely available even in maternity designs.
5. Take your own yoga mat to the class. Most prenatal yoga classes will have yoga mats available for participants, but these mats aren't always sanitary.
6. Start slowly if you are not used to yoga. Your body will tell you what you can and can't do. Stay hydrated when practicing. Drink plenty of fluids before, during and after yoga.
7. Try to take a prenatal yoga class three times a week if it is your main source of strength training. If you are cross-training with other types of exercise, adjust the frequency of your yoga exercise.
8. Monitor your health. You can do any exercise that feels comfortable unless your doctor or trainer advise against it. Discuss the exercises in your yoga regimen with your doctor and refrain from any exercise he forbids. Even though yoga is low-impact, you can still get overtired and overheated if you are out of shape. If you become flushed or breathless, take a break from the class or quit entirely. Overheating is a serious problem for developing fetuses.