When you're pregnant, it's tempting to sit on the couch and binge-watch reality TV rather than work up a sweat. In fact, in some cases, it might not be safe to engage in intense exercise while pregnant. Prenatal yoga, however, is an ideal workout for nearly all moms-to-be. Not only is it low-impact and requires only the intensity that you put into it, but it also teaches you to breathe deeply and relax — a skill that will be of utmost importance while in the delivery room.
Check with your obstetrician prior to starting a prenatal yoga routine, particularly if you've never practiced yoga before. One perk of picking up a yoga DVD specifically for pregnant woman is that it's more likely to stay away from risky maneuvers, such as lying on your back — which you shouldn't do after the first trimester — shoulder stands or headstands or any poses that requires excess stretching the abdominal muscles.
Another perk? Once you've finished your DVD, you can flop right back on the couch and continue that TV marathon.
Read more: When to Start Prenatal Yoga?
Prenatal Vinyasa Yoga with Jennifer Wolfe
Whether you have 15 minutes, 30 minutes, 45 minutes or 75 minutes, there's a practice for you with "Prenatal Vinyasa Yoga with Jennifer Wolfe," a two-DVD set that offers varying lengths of sessions. Vinyasa yoga is ideal for pregnant women, as it focuses more on breathing and flow than intensity. The instructor in this video offers safe modifications for each of the trimesters.
This DVD also includes a five-minute relaxation session and a 10-minute partner routine, as well as tips on certain yoga poses that can help during the labor and childbirth process.
Prenatal Yoga with Desi Bartlett
Not all yoga has to be a sweat session. If you want something slow-paced and relaxing, try "Prenatal Yoga with Desi Bartlett." The DVD's practice breaks down into five segments: 2 minutes of meditation, 10 minutes of floor poses, 20 minutes of standing poses, 10 minutes of restorative stretches and 3 minutes of savasana.
This DVD requires a blanket and a yoga block to complete; however, you can fast-forward through the poses that require the block if you don't have one available. The instructor, Bartlett, is a Registered Yoga Teacher and holds advanced certifications in yoga and pre- and post-natal fitness.
Read more: How Often Should Pregnant Women Exercise?
Yoga Pregnancy: Pre and Post Natal Workouts
This yoga DVD is one-size-fits-all, as it covers both pre- and postnatal yoga workouts. Each of the sessions are 30 minutes. The instructor, Heather Seiniger, is a Registered Yoga Teacher who has completed YogaWorks' 500-hour Teaching Training.
The prenatal yoga session focuses on developing strength, flexibility and mental focus, while the postnatal section aims to build core strength safely, while boosting energy and releasing stress. The DVD's sessions feature three women on the screen, with one person doing a modified version of challenging poses. If you don't feel up to a certain sequence, simply follow this modified routine.