Prenatal yoga is often recommended as a way to stay fit during pregnancy. But if you've attended a prenatal yoga class and spent the hour feeling stressed or sick, you may be wary of trying the exercise again. But before you give up on yoga during pregnancy, remember that the stage of pregnancy you're in can have a bearing on just how relaxing yoga can be. With proper preparation, you can head to your yoga class and spend an hour relaxing and feeling more comfortable in your pregnant body.
First Trimester
During the first trimester, you may find that you're often nauseated and tired. This can make yoga class a challenge. Try packing a few extra snacks in your gym bag you can eat something before and after class, so your stomach isn't empty. Take along a bottle of water and anything else that may help you feel less nauseated. Tell you instructor that you're expecting, so she'll understand when you take frequent breaks to breathe, get a drink of water or sit out certain poses.
Second Trimester
The second trimester often brings welcome relief from your first trimester symptoms. You'll have the benefit of an increased feeling of well being with a relatively small belly, so prenatal yoga should be easier than before. This is the best time to start practicing prenatal yoga, so long as you feel better. Continue drinking plenty of water. It's beneficial to register for a class specifically for pregnant women; after the second trimester you should no longer lie on your back, which can restrict blood flow to your uterus. A prenatal yoga instructor will know how to modify poses to make them safer for you.
Third Trimester
With the impending arrival of your baby, you may be naturally stressed during the third trimester. Prenatal yoga can become uncomfortable and difficult, thanks to your growing belly. To relax in yoga class, take part in the breathing and warming exercise performed at the beginning of class. Although you may not be able to perform all of the poses, ask for modified postures and concentrate on your breathing, rather than the perfect execution of uncomfortable poses.
Class Preparation
When getting ready for class, you can create an atmosphere that helps you to relax. Pregnancy can be a naturally trying time, so start by acknowledging that you're stressed and busy, but an hour in class won't make or break you. Head to prenatal yoga with the expectation of a relaxing, rejuvenating hour. Wear comfortable, breathable clothes that allow you to move and feel confident about your changing body. If you try prenatal yoga and still don't find it enjoyable, try other methods of exercise, like water aerobics or walking.
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