A Guide to Prenatal Yoga

Pregnant women are often told to keep fit during their pregnancies, although many doctors advice against too much strenuous exercise. A great way to keep fit without hurting yourself is by practicing prenatal yoga. Prenatal yoga is a perfect way for pregnant women to stay in shape while also helping them to learn deep breathing and techniques on how to relax. As anyone who has given birth knows, deep breathing and staying relaxed definitely comes in handy while in labor. Ujayi is the main breathing technique that is taught during prenatal yoga. You must breathe through your nose slowly to fill your lungs, and then completely exhale to compress your stomach. This helps to get you ready for labor by training you to keep calm when things get stressful.

Prenatal yoga techniques can be broken down into three categories, which contain tips for each trimester. During the first trimester you won't have as many restrictions as you will once your pregnancy progresses. Yet it is important to start following safety guidelines early on in order to protect your baby's health. The first trimester is the time to find an instructor who is trained specifically for prenatal yoga. If you are unable to find one in your area, make sure to find an instructor who knows that you are expecting and can work with you to ensure you aren't doing any strenuous moves.

By the time you are in your second trimester, your joints will be much looser. This means you have to start exercising with extreme caution. Pregnancy can affect how well you can balance, so don't hold any poses for a long amount of time. Also, make sure you slowly maneuver yourself into the positions so you don't hurt yourself. Many doctors warn against lying on your back from this point on in the pregnancy, so any positions that require you to lay on your back aren't a good idea.
Once in the third trimester, you'll notice that poses are harder to maneuver since the extra weight may cause you to be less graceful. Using the help of a wall or chair to balance is a good idea. You can also want to incorporate props such as straps and blocks in order to execute each yoga position more easily.

There are precautions you should take when attempting prenatal yoga. As mentioned before, from 16 weeks on, don't attempt poses that require you to lie on your back. This can press on the inferior vena cava, causing shortness of breath, dizziness, and nausea. Some yoga moves require putting your head towards your feet. If you've never done a move like this before, you probably shouldn't try it while pregnant. Furthermore, any poses requiring deep bending either forward or back aren't recommended. This can put too much of a strain on your abdominal muscles, therefore making it easy to strain or tear them.

Prenatal yoga can be a great way to stay fit during your pregnancy. As long as you have an instructor you trust, and take the recommended precautions, you'll not only enjoy yourself, but you'll also help to prepare your body for childbirth.