Find Your Capabilities

Though it is a very good idea for pregnant women to perform prenatal yoga, the requirements and capabilities of each woman’s body are different. Consequently, caution should be exercised when performing any pose.

Make sure to consult your health provider, doctor, or midwife before proceeding with any type of prenatal exercise, joining prenatal yoga classes, or working with a pregnancy yoga video. It is also extremely important to listen to your body. If you begin feeling fatigued or heated, take a break and rest in a child’s pose before resuming your exercise once you feel better.

When you are pregnant, your body undergoes changes each day. While a prenatal yoga pose may feel wonderful one day, it may not feel too good some other day. The most important thing to keep in mind while exercising during pregnancy is the principle common to all forms of yoga: non-violence to your self. Following this principle involves allowing and accepting the limitations of your pregnant body and selectively doing poses which make you feel comfortable. This is because the growing baby often changes positions, causing a certain pose to be convenient at one time and uncomfortable at another. Do not force yourself to do prenatal positions if you are unable to on a certain day; trying manipulate your body with force is not only unhealthy, but can be injurious.

While women are pregnant, a hormone called relaxin is released in their bodies. This lubricates joints and makes the connective tissue soft so that the pelvis becomes more flexible and accommodates the baby. However, this hormone affects all joints in the body,  causing many pregnant women to suffer from ailments such as carpel tunnel syndrome. Consequently, make sure not to overstretch while practicing yoga during pregnancy. During pregnancy, working with a prenatal yoga DVD or pregnancy yoga video can help you achieve a more centered, flexible, and strong body, spirit, and mind at this vital stage.

Prenatal Yoga Poses for Different Trimesters

Pregnancy consists of three trimesters, each of which last three months. For each trimester, there are specific prenatal yoga poses that will most benefit your body. While some pre natal yoga poses help you to cope with discomforts, others strengthen your body for childbirth and labor.

Several prenatal yoga poses can be modified to accommodate your body’s demands. For instance, separating your legs when bending forward will ensure that enough room is left for your abdomen to fit in between your legs. Lying on your belly should be avoided at all costs.

With proper modifications, you can practice yoga for pregnancy–with a prenatal yoga DVD or though a class–right up until labor and childbirth. You can start performing prenatal yoga during pregnancy at any time, even during the last month, provided you are careful and listen to your body’s messages. Do not exert yourself and make sure to consult a person specializing in prenatal yoga or look into a pregnancy yoga video.

If you feel any back pain or pain in your knees or abdomen, make sure to come out of whatever pose you are in. Stop to rest if you encounter a cramp-like pain like that which occurs during menses. Take rest whenever necessary.

Before performing yoga, it is advisable to not eat at least for two hours. However, if you are pregnant, this may not be comfortable or even possible. Since there is less room in your stomach and you are “eating for two,” you may wish to have a juice, smoothie or a light snack an hour before you begin practicing prenatal yoga.