1. Seek Instruction
When you take yoga classes, you benefit from the expertise of the instructor. Not only does the instructor help ensure your safety, she also ensures proper positioning, which can optimize the workout you get during prenatal yoga. Many fitness facilities now offer prenatal yoga classes, which teach you safe poses. If you can't find a prenatal yoga class, sign up for a regular yoga class and ask the instructor to identify safe prenatal yoga poses. Many poses need slight modification during pregnancy, so make sure you keep the instructor updated on your status, such as which trimester you're in.
2. Buy a Yoga DVD
Yoga videos and DVDs like "Prenatal Yoga with Shiva Rea" or "Prenatal Vinyasa Yoga by Jennifer Wolfe" allow you to experience the benefits of yoga without leaving home. You don't have to worry about your expanding belly or buying yoga clothes that fit during pregnancy. Following the instructions in a yoga video can be challenging for beginners, but ease will come in time. Watch the video at least twice before you try to mimic the exercises. You won't have an instructor to check your poses, so you may want to set up mirrors or exercise caution when trying new poses.
3. Join a Yoga Community
Many yoga magazines like "Yoga Journal" provide an online website dedicated to the discipline. Learn tips, poses, read instructive articles and join a community of yoga enthusiasts through online magazines. At least once a year, most of these magazines carry articles that identify prenatal yoga poses. Some parenting websites like "Baby Center" list prenatal yoga poses, while websites like "Prenatal Kula" offer information on poses and classes, provide information on doulas and let you share birth stories.
4. Trust Your Body
Throughout your pregnancy, your body shifts with the growing baby and you will undergo emotional changes, which means you may need to adjust your prenatal yoga poses for each trimester. In the first trimester, certain poses may exacerbate your morning sickness. Loose joints in the second trimester may challenge your balance. Listen to your body and adjust your yoga poses based on what it tells you. If you feel pain or discomfort during a pose, modify or skip it. Some women find standing poses work better during pregnancy. Limit the number of new poses you try while you're pregnant; trying a headstand can be challenging even for women who aren't expecting.
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