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Hello, Mama! If you’re looking for the ideal workout during pregnancy, prenatal yoga might just be your answer. This gentle, low-impact exercise is designed to keep you active and toned as your belly grows, while also alleviating those pesky third-trimester discomforts. Plus, prenatal yoga fosters a deep mind-body connection, allowing you to pause from your hectic daily life to focus on your breath and alleviate worries—especially those surrounding your little one!
If you’re intrigued by prenatal yoga and want to delve deeper, we’ve compiled all the essential information—covering its benefits, poses, and even online classes you can explore. Just remember to consult your obstetrician or healthcare provider before embarking on any prenatal exercise routine.
What is Prenatal Yoga?
Prenatal yoga combines low-impact exercise with meditation techniques that promote a connection between the mind and body. The breathing methods taught may help manage shortness of breath during pregnancy and ease contractions during labor. The poses are tailored specifically for the needs of pregnant women. You can start your prenatal stretches whenever you feel ready, but if you’re feeling unwell, it’s best to hold off on physical activity.
How Prenatal Yoga Differs from Regular Yoga
You might be wondering what sets prenatal yoga apart from regular yoga classes. Typically, prenatal yoga incorporates props like exercise balls or chairs to support your stretches. As your body changes, getting down on the ground or rising becomes more challenging. This practice avoids poses that require arm balances, advanced standing positions, or lying flat on the back or belly.
Benefits of Prenatal Yoga
If your healthcare provider has advised you to limit exercise during your pregnancy, prenatal yoga offers a gentle alternative. Not only can it benefit you, but it can also positively impact your baby! Here are some advantages of starting a prenatal yoga practice:
- Enhances sleep quality (a blessing for those restless nights!)
- Reduces stress and anxiety (good for both you and your baby)
- Increases strength and flexibility, especially in the hip and abdominal core muscles, preparing you for labor
- Maintains prenatal fitness
- Alleviates common pregnancy symptoms like nausea, back pain, headaches, and shortness of breath
- Helps you ease back into an exercise routine, especially if you were active before pregnancy
- Provides an opportunity to connect with fellow moms; finding camaraderie during this journey can be invaluable
- Strengthens your bond with your baby, as yoga promotes mindfulness and connection
- Improves balance, which is crucial during pregnancy, helping to ground your mind and body
Recommended Prenatal Yoga Poses
Unlike traditional yoga, prenatal yoga modifies poses to accommodate your pregnant body, focusing on comfort and safety. Here are some beneficial poses:
- Elevated Legs Up the Wall: Enhances circulation and promotes relaxation.
- Elevated Child’s Pose: A calming pose that can ease your heart and breathing between contractions.
- Yoga Squat: Opens the hips and stretches the groin area, preparing your body for childbirth.
- Tree Pose: Builds strength around the hips and pelvis while enhancing balance.
Online Prenatal Yoga Classes
Interested in trying out a prenatal yoga class online? Here are some options:
- Pregnancy and Postpartum TV: This YouTube channel features a variety of prenatal yoga and fitness classes.
- Fit By Larie: Offers a range of prenatal yoga sessions suitable for all levels.
- Lauren Eckstrom: Access her 40-week program, “Initiating the Mother,” with a free trial on Inner Dimension TV.
- Gaia: Offers numerous pre- and post-natal yoga videos for different skill levels and durations.
- Glo: Provides a selection of prenatal yoga videos with a free trial option.
What to Expect in a Prenatal Yoga Class
If you’re contemplating attending a prenatal yoga class but are unsure what it entails, expect a room filled with supportive pregnant women. Classes typically consist of three segments centered around breath control, which is essential during labor. Instructors focus on basic stretches, ensuring comfort and relaxation with props like blankets and cushions.
This article was originally published on November 3, 2020.
Summary
Prenatal yoga is a gentle and effective form of exercise that helps expecting mothers stay active while addressing their unique needs during pregnancy. From improving sleep quality to fostering a strong bond with your baby, its numerous benefits make it an ideal choice for many. With tailored poses and supportive online classes available, prenatal yoga is accessible and beneficial for mothers-to-be.