Expecting Great Things. Prenatal Yoga.

Prenatal Yoga, strictly speaking is the practice of yoga during the prenatal period. Most types of yoga are safe for pregnancy with a few modifications, but prenatal yoga classes are targeted towards the expectant mother and concerns she may have. Prenatal yoga is a good way to bond with an unborn baby and take time to relax.

Consistent yoga practice has been shown to ease labor and delivery pain and stress which is a fantastic benefit of prenatal yoga. This is in part because one of the primary focuses of prenatal yoga class is on breathing. The ujjayi breathing technique is instrumental in accomplishing this. Many women find this particular technique indispensable in labor, when they are stressed and tense. Women who have practiced prenatal yoga can teach themselves how to fight the instinct to tighten up and instead relax, allowing their bodies to work with the contractions and labor.

There are countless prenatal yoga dvds available as well as videos online but, taking a class in person is the best idea considering the instructor can help you and provide pointers if you are doing a pose incorrectly or provide an alternative if you are experiencing discomfort. Personally, I took classes and supplemented that with prenatal dvds. I found this especially important when I was in my first trimester and struggling a lot with morning sickness. The best advice I can offer is to listen to your body, if it is too much, then rest. Yoga is not a competition.

During the second trimester the effects of relaxin, a pregnancy hormone, begin to be noticed. This hormone loosens ligaments and joints, which is crucial for carrying a growing baby and for delivery, but can cause trouble for expectant mothers. Because of the increased joint movement is very easy to stretch too far and become injured. Therefore, ease into poses; don’t force your body to stretch further. Aside from that, the second trimester is often the best part of a pregnancy for an expectant mother. Energy begins to return, usually morning sickness has faded, and the baby is not yet so large as to cause constant discomfort.

Once in the third and final trimester, most moms begin to feel more discomfort as the baby is pretty large. Also moms typically feel pretty unbalanced as their center of gravity shifts to accommodate the baby. Using a chair or a wall for balance is a good idea, even if you feel stable. Better safe than sorry.

Yoga can also be useful during labor. One of the best positions for helping a baby to drop down is squatting. Using a door knob for support, place feet slightly wider than hip distance a part and squat far down, I typically ended up almost hanging off of the door knob but it relieved a lot of back pain as well as helped open my pelvis and hips allowing my babies to engage.

Pelvic tilts or cat-cow is also fantastic in labor for back pain, as well as any time before labor really.

Prenatal yoga is a great exercise for pregnant women emotionally and physically. It encourages physical fitness, relaxation and overall health. The benefits are not limited to pregnancy and labor. Remember to take general precautions when pregnant and talk to your midwife or doctor before beginning any exercise.

Classes, Courses and Lessons online directory.