When you have a baby on the way, the last thing you may feel like doing is twisting your bloated body into a series of uncomfortable yoga positions. But gentle prenatal yoga is designed to increase flexibility and help prepare your body for pregnancy. Talk to your doctor before starting a new exercise routine, especially if you have any injuries or health problems.
Benefits
When you're pregnant, the extra weight may put stress on your back, knees and joints. Prenatal yoga will help relax your joints and muscles, reducing aches and pains. Yoga positions can gently stretch the legs and hips, which will prepare your body for labor. While practicing yoga, you must breathe deeply and evenly. Practicing deep, even breaths will help reduce stress while you're pregnant, but it can also help you stay calm while you're delivering the baby.
Postures
Try any gentle, upright prenatal yoga position that relaxes you. Do not try yoga poses that are not approved for pregnant women. Alternate between the cat and cow poses to relax your back and increase flexibility of the spine. Get down on all fours with your back straight. Place your arms at about shoulder-width with your knees at hip-width. This is cat position. Breathe in, arching your back and tucking in your tailbone. Breathe out, straightening your back and letting your stomach hang down. This is cow position. Alternate between the two poses slowly.
Positions to Avoid
Not all yoga positions are safe for pregnancy. Do not try poses that involve inversion, like standing on your head or lifting your legs over your shoulders if you've never done yoga before. You risk injury when you try inverted positions for the first time. If you have done yoga in the past and are comfortable with inverted positions, do them only in the first and second trimesters. Do not do yoga poses that twist or engage the abdominal muscles in a harsh way. When the uterus expands during pregnancy, other connective tissue in the body also becomes looser. If you use your abdominal muscles too much, you risk strain or injury.
Warning
Even if the positions you are trying are approved by a doctor and a yoga professional, listen to your body. If you feel any sudden pain or tearing, stop immediately and see a doctor. Start with gentle yoga positions once or twice a week and gradually work your way up to doing yoga every day for about 30 minutes. Drink plenty of water while practicing prenatal yoga to prevent dehydration. If you have any contractions or vaginal bleeding, see your doctor immediately.
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