| Although prenatal yoga is a safe form of pregnancy | | | | care not to overstretch. |
| exercise for pregnant women, every woman’s | | | | Being pregnant is an amazing time in your life. Prenatal |
| body is different and requires attention and awareness | | | | Yoga offers you the ability to maintain or achieve a |
| during any exercise to ensure the body’s well | | | | strong, flexible and centered- body, mind and spirit in an |
| being. Please obtain permission from your doctor, | | | | ever changing physical form. |
| midwife or health provider before doing any prenatal | | | | Pregnancy is composed of three trimesters each |
| exercise and most important, listen to your body. If | | | | about three months long. In each trimester there are |
| you begin to feel over heated or fatigued, stop and | | | | specific poses that are beneficial for the pregnant |
| rest in child’s pose and resume your practice once | | | | body; some of these poses help with discomforts in |
| you have cooled down or your body has recovered. | | | | the body, and others help to strengthen the body in |
| When you are pregnant your body changes every | | | | preparation for labor and childbirth. |
| day. Some days a certain pose may feel wonderful | | | | Many prenatal yoga poses can be modified for you |
| and other days the same pose may not feel good at | | | | while you are pregnant. You will want to separate your |
| all. The most important guideline for prenatal yoga is | | | | legs when doing any forward bending leaving enough |
| one that is practiced in all yoga-- non-violence to | | | | room for your belly to easily fit between your legs. |
| yourself. This means allowing and embracing the | | | | You should avoid lying on your belly throughout |
| limitations that pregnancy puts on your body and only | | | | pregnancy (this will be very uncomfortable anyway). |
| doing poses that feel good. This is especially important | | | | With the appropriate modifications prenatal yoga can |
| for pregnant women because as the baby grows he | | | | be practiced right up to labor and delivery. Prenatal |
| or she changes positions often and there are times a | | | | Yoga can be started anytime in pregnancy even in the |
| certain pose may not be conducive to the position of | | | | last month as long as you listen to your body, only do |
| the baby. Forcing positions because you have always | | | | poses that feel good, and practice with someone |
| been able to do them or because you were able to do | | | | knowledgeable in prenatal yoga. |
| them one way or not the other is inappropriate and | | | | Also, if you feel any pain in your back, knees or |
| may cause injury. | | | | abdominal area you should come out of the pose you |
| When you become pregnant your body releases a | | | | are in. And if you feel any menstrual-like cramping at |
| hormone called relaxin which lubricates the joints and | | | | any time, you should stop and rest. |
| softens connective tissue allowing the pelvis to open | | | | Typically before doing prenatal yoga it is best to |
| up to accommodate the baby. However, this hormone | | | | abstain from eating for at least two hours. When you |
| is not specific to the pelvis; it affects every other joint | | | | are pregnant that might not be possible. Since the |
| as well and can create instability in the joints, this is | | | | stomach has less room and you are “eating for |
| why you hear many pregnant women complaining of | | | | two,” you may need to have a light snack or a |
| carpel tunnel syndrome. Therefore, you need to take | | | | juice or smoothie an hour before practicing. |