Minnesota abounds in prenatal yoga classes designed to help pregnant women prepare for delivery and ease the pregnancy process with physical fitness activities, meditation, breathing and other mind-body techniques. Make sure that yoga teachers are certified to teach prenatal yoga, and speak privately with instructors before class on the first visit to discuss any health concerns.
Minnesota's studios offering prenatal yoga classes each have their own philosophy and teaching style, so read class descriptions and visit the studio to make sure it's a good fit.
Benefits
Prenatal yoga is considered an ideal way to promote physical fitness and health during pregnancy, according to Baby Center, an online information resource, in an article entitled, "Great Pregnancy Exercise: Prenatal Yoga." Prenatal yoga studios, including studios in Minnesota, can help pregnant women stay limber, tone the body and improve balance and circulation, according to the article.
In addition to physical benefits, prenatal yoga can help pregnant Minnesota women develop increased mind-body consciousness by focusing on breath and relaxation. Yogic ujjayi breath, which involves slow inhalations and exhalations through the nostrils, can facilitate the labor process, according to the article.
Minnesota Prenatal Classes
Minnesota offers a wealth of prenatal yoga classes at a variety of yoga studios, allowing pregnant Minnesota women or visitors to Minnesota to locate the perfect fit. Yoga 4 U in Savage, Minnesota offers regular one-hour prenatal classes and additional "Mom and Me" and "Dad and Me" yoga workshops. Nokomis Yoga in Minneapolis, Minnesota offers 75-minute prenatal yoga classes for women at all stages of pregnancy to focus on hip opening poses and other poses to facilitate the labor process.
Women Circling Women in Duluth, Minnesota offers "Whole Birth Yoga" classes incorporating mindfulness, breath work, physical expression of poses, meditation, visualization and group support, according to their website. The Yoga Center of Minneapolis in Minnesota offers free yogic consultations to new members interested in prenatal yoga classes and group infant massage classes after delivery. Blooma Yoga in St. Paul and Minneapolis, Minnesota offers an "Enlightened Mama" Lamaze workshop along with more traditional prenatal yoga class offerings.
What to Bring
Bring bottled water, and dress in layered clothing. Pregnancy can be a stress on the body, and on hot Minnesota days the contrast between air-conditioned studios and outside air can be extreme. Many pregnant yogis prefer to bring their own yoga mats, blankets and props to avoid exposure to bacteria from the facility's public mats. Consider bringing a folding chair for support if the studio doesn't provide one.
Tips and Concerns
Stay hydrated throughout the prenatal yoga class, taking special care to pay attention to the body's signals when poses or breathing techniques cause discomfort, according to Baby Center. Expanding girths in pregnant women can offset their sense of balance, so take particular caution when engaging in balancing poses, according to the article. Pregnant women in their second trimester may feel additional looseness in the joints, and should beware of overextending the body during prenatal yoga classes. Consider using props such as blocks, chairs or a nearby wall for additional support.
Baby Center also cautions that women shouldn't lie on their backs during prenatal yoga classes, as this can affect the baby's comfort and safety. Consider skipping inversion postures such as headstands or shoulder stands. Heated yoga studios should also be avoided.
Cost
Prenatal yoga classes in Minnesota average around $15 in 2010, although some may cost as much as $40 per class depending on studio and class size. Expect to pay more for private prenatal yoga classes and workshops. Some studios may offer discounted prenatal yoga classes if purchased in bulk.
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