Prenatal Yoga Options in Birmingham, Alabama

Yoga is very beneficial for the mind and body, but especially so during pregnancy. With hormones on the rampage and your body doing things that are - unseemly - at times, with the fears and concerns and money issues and external pressures from well-meaning individuals, you need a quiet space where you can recover, and nourish yourself. There are several options for the mothers-to-be in the metro Birmingham, Alabama area.

Local hospitals will offer exercises classes in conjunction with their prenatal classes. Check with your obstetrician for information.

• UAB, in downtown Birmingham, Al, offers a series of childbirth educational classes called, "Beginnings", which lists the prenatal yoga classes. Call (205) 996-BABY, or check the website at www.uabhealthclass.org

• Trinity Medical Center on Montclair Road in Birmingham offers "Baby First Fitness", a prenatal exercise program tailored to your specific needs. This can easily include yoga. There are several plans to choose from. Call (205) 599-4500 for more information, or visit www.trinitymedicalonline.com

• For those in the Greater Birmingham Area, the Vestavia Civic Center offers prenatal yoga classes Wednesday evenings from 6:30-7:30. This class focuses on breathing, very important during labor, while strengthening the back and improving flexibility. Call Nancy Mosley, (205) 822-3140

• For expectant moms in the ever-growing I59 corridor between Birmingham and Tuscaloosa, Yoga Bliss studios offer prenatal classes on Saturdays from 9:00-10:00. They're located on University Blvd, downtown Tuscaloosa. Call (205) 246-9232 for more information.

• The YMCA periodically offers prenatal yoga classes. Contact your local branch, or see if you can sit in on a beginner level yoga class.

If you are already active in a yoga class, you may want to stick with your usual routine, but lower the intensity. Your instructor should know modifications that will ease the strain. Listen to your body. Go especially easy during your first trimester, and know when to rest. Don't push yourself. Take each asana slowly, and if there is any discomfort at all, discontinue the pose.

No matter the class, remember, your body is going through a major "restructuring" and will not be able to do what it normally does. Listen to it, respect it, and the life within it. Leave off anything strenuous. Restrict movements that will pull on the abdominal muscles. Take the time now to really pay attention to your body, and to become introspective. Exercise the life force. As your body grows, be more gentle with your movements.

There are a lot of yoga videos for pregnant women. I grew to prefer these over a class, the benefit here being to exercise on your own schedule, a little at a time. Shiva Rea has a Prenatal Yoga DVD through Gaiam, which not only exercises the body and muscles, but helps to prepare the pelvic area for the act of childbirth. It includes modifications for each trimester. Another popular DVD is Crunch Yoga Mama, which again helps to strengthen the birth muscles as well as tone the rest of your body. Gurmukh is my personal favorite, as she has a very peaceful, relaxing way of teaching. A well respected and foremost instructor of Kundalini yoga, she has many prenatal yoga videos available, and all are excellent.

Most yoga DVD's offer a period of meditation, which eases the mind and can prepare it for the labor process. You might want to see if any, like some of Gurmukh's, offer a Kundalini breathing techniques called "Breath of Fire", which is very much like the breathing techniques you might use while in labor.

As always, check with your doctor before starting any exercise program.

Vestavia Civic Center http://www.yogafinder.com/yoga.cfm?yoganumber=22612
Yoga Bliss http://yogaalabama.com/
You can find DVDs from Gurmukh and others at www.amazon.com