Exercise when pregnant can help make for a more comfortable pregnancy and an easier time regaining your pre-pregnancy shape after you give birth. Among some of the safest types of prenatal exercise is prenatal yoga. As long as it's practiced correctly, prenatal yoga is a safe and effective way to stay in shape, relieve stress and find relief from the discomfort of yoga. Look for a yoga class tailored especially to pregnant women to find the pace and poses best for you.
Benefits
The benefits of prenatal yoga easily outweigh any concerns that you may have about trying a class or getting a prenatal yoga DVD. As you practice the poses common in a prenatal class, you'll be conditioning your body to remain flexible, even as you gain weight with your growing belly. Prenatal can help relieve the stress common with pregnancy, as you take time to meditate and practice relaxing breathing, both which can be employed during the labor process, notes Babycenter.com. Yoga also helps you to stay in shape and keep your body toned, so that after you give birth you're able to gain your shape back.
What to Expect
When you sign up for a prenatal yoga class or purchase a prenatal yoga DVD, you may find that even if you are a seasoned yogi, a few considerations need to be made. Much of the class may focus on breathing and meditating and the poses may not be as intense as you are used to. Many poses will be modified in some way and poses that require balance are practiced with a chair or against a wall, notes "Yoga Journal." Follow your instructor carefully for the best results.
Warnings
Even though yoga is generally safe for pregnant women, it can become dangerous when practiced improperly. Avoid poses that cause you to lie on your back, as it can restrict blood flow to your baby. You can use props and pillows to make your experience more comfortable and safer for baby, notes the Mayo Clinic. Keep yourself hydrated and wear comfortable, cool clothes to avoid overheating.
Types to Avoid
Prenatal yoga is safe for pregnant women but some types of yoga should be avoided during pregnancy. Bikram yoga, sometimes called hot yoga, is practiced in studios with temperatures up to 100 and 105 degrees Fahrenheit. This can cause your body to overheat, which is unsafe during pregnancy. Avoid ashtanga and other types of power yoga that require a fast progression of difficult poses, as you may become unsteady or overworked. If you attend a regular yoga class while pregnant, tell your instructor that you're expecting and he can offer modified poses and watch you more carefully throughout class.
