Free Prenatal Yoga Tips

Prenatal yoga is an excellent tool that strengthens the mind and body during pregnancy, prepares for childbirth and helps quicken the postpartum healing process. If you are new to yoga, start off slow and learn to listen to your body for cues to "push further" or to "back off". You may begin your yoga practice at any time during your pregnancy, but always heed safety advice you hear from your care providers and instructors.

Awakens Awareness of the Mind and Body Connection

Yoga is not just a method of exercise for pregnant women, but an excellent way for women to become aware of the connection between their mind and body. During poses instructors encourage to "stay present" and to "focus on the breath". Fear can stall or stop a labor. An emotional hang-up can prevent the descent of a baby. An unwanted guest at a birth can make contractions space out or become ineffective. If a woman has been practicing throughout her pregnancy to be aware of the connection between her mind and body, these hang-ups during childbirth will not be such a puzzle. She will likely be aware of the solution and be able to prevent or fix the problem.

Teaches a Breathing Technique

Yoga is all about breath. One moves in and out of poses with each in and out of a breath taken. Yoga teaches to control the breath and mind at the same time. Childbirth is a mind game. A method that many women choose as a coping mechanism is a breathing technique. What better way to master a method of coping but during a yoga routine.

Alleviates Back Ache

Prenatal yoga is excellent to alleviate back ache that plagues many pregnant women. The poses "Cat" and "Cow" done while on hands and knees takes the weight of the baby off mom and at the same time stretches tired muscles. Squatting is also helpful for back ache. Squat, and one will notice the strain on the back is gone and is replaced by an energizing pose. Not only does squatting help with back discomfort, but squatting throughout pregnancy will build up endurance to enable squatting during contractions and while pushing. Pushing in the squat position opens up the pelvis and also shortens the birth canal - a shorter distance for the baby to travel!

Relaxation

The end of a yoga session is a time to relax the mind and body, to breathe, and just be in the moment. This practice is excellent for pregnant women to help prepare them to relax in early labor, between contractions, and to stay present. A common mistake many women make is to expend too much energy too soon during their labor. Learning to relax and to value being still will benefit a mom who is dealing with a slow starting labor.

Yoga is an invaluable tool for pregnant women. It is helpful for the day to day aches and pains of the ever changing body, but also teaches a mom-to-be to prepare physically and mentally for childbirth. Visit your local yoga studio and enroll in a prenatal or gentle flow class or if that is not an option buy a DVD such as ZenMama with Rainbeau Mars: Prenatal Yoga Workout