Exercising during pregnancy is generally recognized to be one of the best ways to stay mentally and physically fit during these transformational months and to recover faster after childbirth. Of all the different types of pregnancy exercise, prenatal yoga is one of the best and safest forms of prenatal exercise. It is also one of the most popular, and for good reason. Pre natal yoga offers gentle and effective stretches and strengthening exercises, which calm the body and mind, while also strengthening the body and keeping you in shape, safely.

Not everyone is able to go to prenatal yoga classes, and many prefer to do yoga pregnancy exercises in the comfort of their own home. If you fall into this category, pregnancy yoga DVDs offer a great alternative to prenatal yoga classes. There is a wide range of prenatal yoga DVDs available out there, so whether you’re looking for a vigorous work-out or a gentle stretching yoga routine, there should be something that fits your taste. Here is our pick for some of the best prenatal yoga DVDs available today.

Prenatal Yoga DVD with Shiva Rea:

One of the most popular pre natal yoga DVDs around, this DVD excels by addressing your exercise needs during each trimester. While Shiva Rea goes through the yoga pregnancy exercise and stretches for the first trimester, two women show the modifications needed to make the prenatal yoga sequence safe for both second and third trimester.

The prenatal yoga sequence includes both slow, meditative stretches using props for support as well as a shorter sequence of more active and challenging floor work. Shiva Rea’s prenatal yoga DVD also includes breathing techniques which can help ease the pain of childbirth. Because this prenatal yoga DVD addresses how to practice yoga exercises safely in all trimesters, it might be the only pregnancy yoga DVD you’ll need—unless, of course, you prefer to have a variety of prenatal exercise routines.

Prenatal & Postnatal Yoga Exercises with Elena Brower:

This pre natal yoga DVD has it all: yoga exercises for your pregnancy to help you maintain emotional balance and reduce stress during pregnancy and a more rigorous sequence of postnatal yoga exercises to get you back in shape after birth and burn off those extra pounds!

This beautifully filmed pregnancy yoga videooffers a prenatal sequence that not only helps you maintain physical tone during these precious months, but which can also help you loosen up stiff joints and relieve pain, especially in the hips and lower back. The effective combination of breathing and stretching exercises simultaneously works to reduce physical discomforts while preparing you for a smooth labor.

Yoga for Pregnancy Labor & Birth with Colette Crawford:

For anyone just starting out with yoga, this prenatal yoga DVD offers a set of simple, straightforward poses that are ideal for beginners. The gentle stretching and relaxation techniques not only provide relief from the aches and pains many women experience during pregnancy, but also establish a platform of calm that leaves your mind clear, focused, and infused with greater energy for the day ahead.

By integrating an emphasis on breathing and physical awareness, this routine brings your mind into the present moment, allowing you to connect with your body and your baby. One of our favorite prenatal yoga DVDs for anyone looking for a relaxing routine that still offers the benefits of stretching out aching muscles and joints.

Pre natal yoga can be a solution for many of the problems expectant mothers face during pregnancy, even if they are new to yoga. During your pregnancy, you may begin to feel you do not know your body; after all,  it is going through many transformations to bring your baby into this world. Practicing yoga during pregnancy can give you a greater control over both your body movements and breathing. Through pre natal yoga, you will begin to feel stronger and relaxed, physically as well as mentally.

Pre natal yoga inspires a positive, upbeat mood, which is necessary more than ever when you are pregnant. Also, the focus, relaxation, and breathing techniques learned in prenatal yoga classes will help you several months down the road, during labor. Quite naturally, you will find you are more in control of your body as well as mind during the crucial phase of childbirth.

Pre natal yoga should be specially adapted to your ability to perform different poses during this precious time. Practicing yoga during pregnancy does take some special instruction; if you don’t want to go to prenatal yoga classes, a prenatal yoga DVD can also be very useful.

Utilizing Physical Supports During Prenatal Exercise

In prenatal yoga, you will be required to adapt the normal poses according to your convenience so that the poses are safe for you as well as your baby. Stretches will be modified, since your body flexibility is different when you are pregnant, due to a hormone known as relaxin. Deep stretches are not recommended during pre natal yoga. When practicing yoga for pregnancy, avoid poses that make you lie on your back during your second and third trimester, since the focus should be on optimum flow of blood towards the uterus. Try to benefit from yoga poses by utilizing physical supports (like a chair, etc.) to assist your pregnancy-altered body balance and prevent injury.

Make sure to consult your doctor before you proceed to attempt any form of exercise during pregnancy. It is also advisable to go to a doctor familiar with yoga, since all are not acquainted with benefits of practicing yoga during pregnancy. If you are able to show your doctor that the poses will put no undue stress on your body, and that the mental and physical focusing will help you during labor, even a doctor who hasn’t heard about pre natal yoga will in all probability support your choice.

Yoga is an ideal prenatal exercise. Because it is inadvisable to try high impact exercises during pregnancy, yoga prenatal exercises give mothers a way to utilize their time with physical activities while ensuring their safety as well as their child’s.

The breathing techniques taught through prenatal yoga DVDs and in prenatal yoga classes hugely benefit the body and mind. Also known as “ujjayi breathing” by some, yogic breathing helps to calm down both body and mind. Nearly all pregnancy yoga videos emphasize  breathing, guiding you on how to calm down your inhalation and exhalation. Pre natal yoga also addresses ways to focus on specific parts of your body while breathing and ways to reduce stress and tension.

Prenatal yoga poses can stretch your body, helping you to get rid of built up stress and tension

As your body experiences changes during the course of your pregnancy, you may encounter pains and aches you have never faced before. A prenatal yoga video can demonstrate stretched to relieve aches in areas that are particularly stressed. Some specific areas to stretch through pre natal yoga exercises are: back, feet, and legs.

Almost all prenatal yoga DVDs include a relaxation section at the end. This is especially useful for yoga during pregnancy, since it lets you connect with your baby by helping the body relax and remain calm. Focused relaxation is very important, especially during the time of pregnancy. Through yoga for pregnancy, you can let go of many pressing concerns and worries and live in the present moment with your child.

Attempting to conceive can be an emotionally stressful experience, more so if it involves IVF or fertility treatment. Many doctors have begun advising women to practice fertility yoga for pregnancy along with conventional medical treatment in order to release stress, relax, and increase the possibility of conception.

A study from Harvard revealed that women who attended fertility focused yoga classes were 3 times more prone to get pregnant than women who did not.

How does yoga for pregnancy prepare a woman for conception?

Stress is a major issue that couples face when trying to conceive. It can even interfere with the woman’s ovulation and menstrual cycle. Stress may also reduce sperm production in a man. Yoga for pregnancy can bring relief from both  stress and anxiety, thus enhancing a woman’s chances to conceive.

In fact, maximum benefits can be obtained if both male and female members take active part in practicing yoga for conception. Partner yoga is both enjoyable and effective. It deepens and strengthens a relationship and helps a couple cope with the stress involved in trying to conceive.

Yoga sees the human body as an energy system consisting of different chakras in specific areas. Yoga for pregnancy focus on channeling flow of energy towards the second chakra, also called seat of creation. It is here that the reproductive organs are present.

Several yoga for pregnancy poses increase energy flow towards this second chakra. Many restorative poses prepare the body for conception by softening the abdominal region and removing any tension present in the area containing uterus, fallopian tubes, and ovaries. Reclining poses elongate one’s abdomen and improve blood circulation in the reproductive region.

Yoga for Pregnancy Poses to Enhance the Chances of Conception

Some fertility yoga poses are supposed to be done by a woman after lovemaking in order to enhance the chances of conception. Viprarita Kirani, also known as legs up a wall pose, is one such pose . Practicing this pose helps retain the sperm in a favorable position for fertilization.

Finally, yoga for pregnancy can also be used by a woman to regulate the fluctuating hormone levels that can affect fertility. Some poses are also designed to improve glandular function and aid in the normalization of hormone levels.

Joining prenatal yoga classes focused on fertility or working with a conception-oriented prenatal yoga DVD can reduce the stress and anxiety attached with the attempt to conceive. In combination with medical treatment, yoga for pregnancy both increases your chances of conception and prepares you for the special months to come.

Some Beneficial and Enjoyable Prenatal Yoga Exercises

Yoga breathing: while not technically exercise, yogic breathing is truly beneficial since it relieves stress and aids in relaxation. It is an ideal way to improve health and encourage positivity. Practicing prenatal yogic breathing can also prepare for the experience of childbirth.
Standing Yoga poses: These yoga for pregnancy poses are the best choice during your first trimester. Basic, standing prenatal exercises are taught in most yoga sessions or through a prenatal yoga DVD,  and they strengthen your leg muscles and reduce leg cramps.

Asanas: In the second trimester, you can do whatever pre natal yoga poses you feel comfortable doing, but take care not to push yourself too much. You may need to spend less time practicing asanas in order to not overwork yourself.

Moderate twisting: Supine poses, twisting and backbends should be done only as far as comfortable during prenatal yoga classes and while working with a pregnancy yoga video. Make sure to do them in moderation.

A Word of Caution

Many yoga experts warn you not to practice pre natal yoga from tenth to the fourteenth week of your pregnancy, since this time is delicate for the developing fetus. It is also extremely important that you do not overstretch your abdomen at any point during practice with a prenatal yoga DVD or in a prenatal yoga class. Twist only with your upper back and shoulders. Also, perform inversion poses only if you feel totally comfortable. Do not push yourself too hard, but enjoy your pregnancy phase through pre natal yoga. There are many prenatal yoga classes and pregnancy yoga videos for expectant mothers looking to take the best possible care of their and their baby’s bodies.