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11 Best Tips for Yoga During Pregnancy

11 Best Tips for Yoga During Pregnancy

11 Best Tips for Yoga During Pregnancy

Yoga is one of the best exercises for pregnant women, as it not only helps strengthen the body, but also helps to relax the mind and help with breathing. It’s also been shown to reduce stress and anxiety, improve sleep, and increase the flexibility and strength of the muscles needed for childbirth. And finally – it’s a great way to meet and bond with other moms-to-be in your city.

Whether you’re brand-new to yoga or a seasoned pro, take a look at our top 11 tips for practicing yoga during your pregnancy:

  • Find a pre-natal class – Many studios offer specialty pre-natal classes that are specifically tailored toward moms-to-be. This will help ensure you’re doing the best poses for your growing belly. If you can’t find a pre-natal class, be extra mindful of the tips below.

  • Talk with your instructor – If you plan to attend yoga on a regular basis, let your instructor know that you’re pregnant and how far along you are. They’ll get to know you and can then be mindful of which poses should be avoided during a pregnancy.

  • Avoid hot yoga + Bikram – These classes are great normally, but working out in a hot room while pregnant might put your baby’s health in danger. Avoid these during your pregnancy.

  • Take care when doing a twisting pose – When practicing a pose that requires twisting, make sure you twist more from the shoulders and back instead of your waist to avoid putting pressure on your abdomen.

  • Avoid poses that require you to lie on your back – After your first trimester, poses that require you to lie on your back should be avoided. As the uterus grows, it becomes heavier, thus compressing your blood vessels and decreasing the supply of oxygen to your baby.

  • Use the wall or chair for support – Through your pregnancy you’ll find your body’s center of gravity changing. When doing standing poses, use a chair or the wall for support to help you avoid losing your balance.

  • Avoid certain poses - There are some poses that should always be avoided during pregnancy, so take the following off your list: backbends, headstands, handstands, and upward bows (like upward dog).

  • Keep your pelvis in a neutral position – When doing any type of pose, tuck your tailbone down and in to keep your pelvis neutral. This helps relax your glutes and hip flexors and prevents injury to your connective tissue.

  • Use a towel or yoga strap. This is especially helpful if you’re bending forward while seated. Use a towel or yoga strap and place it behind your feet. Hold both ends and bend from the hips to avoid compressing your abdomen.

  • Say “no” to too much stretch – Stretching poses are great, but should be avoided to an extent. When pregnant, your body is much more at risk for strains and injuries.

  • Listen to your body – Most of all, listen to your body. If something feels uncomfortable to you, stop.

If you’re a mom-to-be, keep these tips in mind while practicing yoga. The result? A strong body, calm mind, and healthy baby.

About the Author:
Cindy Prosser’s perfect day is one that includes at least 30 minutes of yoga, time with her family and time for her freelance writing. Being a full-time mom and part-time freelance writer for poses several challenges to achieving this perfection, but a gal can dream, right?!

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  1. If you’re a first-time “yogini” during your second trimester, try out a prenatal yoga class or video instruction. These classes will focus on healthy yoga poses for mom and baby.

  2. You should avoid Bikram, or “hot,” yoga during pregnancy. These classes generally heat the exercise room to 104 degrees Fahrenheit. Getting your body temperature above 102 degrees can endanger your baby or cause you to get dehydrated.

  3. Great article, thanks for sharing with us

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