What You Need To Know About Prenatal Yoga

First off – if you’re thinking about starting a prenatal yoga practice, congratulations are in order! You must be expecting a baby. Whether this is your first pregnancy or you’ve been down this road before, knowing a little bit about the ins and outs of prenatal yoga can help you feel more comfortable before you get started. During pregnancy your yoga practice can most certainly continue – giving your focused time with your baby and quiet time for calm and centered breathing. And, while yoga during pregnancy is most certainly a time honored practice, it’s important to understand how to make it both fun and safe for you and your new babe. Here’s a look at what you need to know about prenatal yoga before you get started.

1. During the first trimester, things are developing pretty rapidly, meaning it’s important to let yourself rest and make accommodations for moments when you may experience fatigue or nausea.
2. Always keep breathing, steady and normal breaths. Holding your breath or using breath retention exercises is not necessary during pregnancy.
3. Prenatal yoga can help you sleep better, decrease back pain and help you increase flexibility in preparation for childbirth.
4. Practice gentle twists rather than the deep abdominal twists you might be accustomed to during your regular yoga practice.
5. Skip the sit ups and crunches, opting instead for modified options.
6. During the 2^nd and 3^rd trimester, skip lying on your belly – opt instead to lie on your side.
7. Remember to stay hydrated throughout your yoga practice – you have a growing baby in there!
8. Pace yourself and follow your intuition. You’ll know exactly what works and doesn’t work as a new mom. Pay attention to your inner voice and pace yourself accordingly.
9. Find an instructor who specializes and is certified in pre-natal yoga. He or she will know the ins and outs of the best postures for expectant moms to be.
10. Joining a prenatal yoga class is a great way to make friends who are also experiencing the ups and downs of pregnancy. If anything, use the time to connect with other women who are experiencing the same things you are.
11. Always consult your doctor. Talking to your OBGYN before beginning a prenatal yoga class will help you know exactly what’s right for your and the health of your baby.

Are you expecting a baby or have you recently given birth? Does prenatal yoga work for you?