Prenatal yoga can help you stay active during your pregnancy, deal with some of the pain and stress attributed to pregnancy and even help you lose weight once you've had your baby. If you've never tried yoga before, you may be nervous about registering for a class. Finding a class specifically geared toward pregnant women can take away some of the anxiety by allowing you to practice yoga safely among women who are also pregnant and dealing with their new bodies.
Finding a Class
While it's preferable to find a yoga class specifically tailored toward pregnant women, you can still practice yoga with a regular class so long as you tell you instructor that you're pregnant. This way, some of the poses can be modified for your changing body and safety level. You may find that if you already go to a yoga gym, they may offer prenatal yoga classes as well. If you can't find a class near you, consider renting a prenatal yoga DVD from the library so you can still reap the benefits of prenatal yoga at home.
Preparing for Class
Before you head out to your first yoga class, relax. If you're nervous about slowing down the class, just mention to your instructor that it's your first prenatal yoga class and she may move a little slower for your benefit. Wear comfortable clothes that are breathable but not too loose, suggests the Fit Sugar website. Your instructor should be able to clearly see your body so he can correct your posture for the safest poses.
What to Expect
Your class will likely follow a pattern of warmup, breathing exercises, poses and a cool down, notes the Mayo Clinic website. You'll start with simple stretching to ready your body for the various poses. Your instructor will lead you in a variety of breathing exercises that can be employed any time you feel stressed out, whether it's at work or during the laboring process. Finally, you'll do a series of poses safe for pregnant women that require flexibility and balance. A cool down will be made up of simple stretches to release any tension in your body.
Safety Precautions
While the American Pregnancy Society notes that prenatal yoga is typically a safe and low impact form of exercise, it can be dangerous when practiced improperly. Avoid any poses that cause you to lay on your back after your first trimester, as they can restrict blood flow to the uterus. Avoid both hot and power yogas, which are too intense for pregnant women. Listen to your body and stop practicing if you feel pain, cramping or experience bleeding, which could be the sign of a serious problem. Keep yourself well hydrated and enjoy your prenatal yoga class.
Member Comments