Prenatal Vinyasa Yoga

Prenatal yoga and its benefits are becoming increasingly popular, and many doctors now suggest prenatal yoga to expecting mothers. Prenatal yoga focuses on the individual needs of pregnant women and incorporates stretches, breathing exercises and relaxation techniques to help the moms-to-be adjust to her ever-changing pregnant body and prepare for delivery. Vinyasa is a flow of breath-linked postures sequenced together to work the entire body. Typical prenatal yoga classes move at a very slow pace.

Considerations

It is very important throughout your yoga journey, especially during pregnancy, that you listen to your body. Almost immediately the pregnant body is very different so be aware of postures that don't feel right. If it doesn't feel right, release from the pose. While pregnant, the hormone relaxin courses through your body at 10 times its normal concentration. The role of relaxin is to loosen up the pelvic joints in preparation for delivery, but it also spawns exceptional motion in other joints, which can lead to inflammation and pain.

Flow Practice

It's important to understand the power of relaxin when practicing prenatal vinyasa yoga because as you flow in and out of poses you must do so with care and ease. Your ability to stretch more and go deeper, especially at the knees, increases considerably. Compounded with the extra pregnancy weight, you must remain aware of your extension into postures. If you had a strong yoga practice before pregnancy, know that your edge has moved away from the full extension of every pose and adjust accordingly. If new to yoga altogether, do not overdo it or push yourself. Most prenatal yoga teachers are fully aware of the modifications and will guide you through the practice. According to Brenda K. Plakans, a prenatal yoga teacher and writer for YogaJournal.com, first trimester pregnant women should not do rigorous sequences such as intense vinyasa yoga.

Poses

There are poses that can be practiced anytime throughout your pregnancy such as child's pose and bound angle, according to Theresa Jamieson, author of "The Complete Book Yoga and Meditation for Pregnancy," but know that there are contradictions throughout the yoga community as to what can and cannot be done while pregnant. Use your discretion and join prenatal classes so you can be guided by a trained yoga teacher.

Instruction

Child's pose is a kneeling posture. Spread your knees as wide as the yoga mat and touch the big toes if possible. Press the hips back onto the heels. Extend forward with the arms stretched overhead. Bring the forehead to the ground, if it will reach. With the knees wide, the spine is able to come more to a neutral position and it accommodates for your growing belly throughout your pregnancy.
Bound angle is a seated hip-opening posture. Sit down and bring the soles of the feet together. Let the knees splay out to the sides and wrap the hands around the feet. Sit tall and extend the spine long. Bound angle helps the hips open and become more flexible, which will be needed for delivery.

Benefits

There are many benefits of prenatal yoga, so don't be afraid to approach the practice. As long as you are mindful, the benefits far outweigh the risks. According to Gail Silver, JD, founder and director of Yoga Child, the benefits include increased strength and flexibility, decreased lower back pain, support in digestion and better emotional well-being.