A+ Yoga

Pregnancy takes a toll on a woman’s body and mind. During those nine months and for many months afterwards, changes occur at record pace. Everything from the abdominal muscles, back, hormones, legs, sleep patterns, mood and sense of awareness are altered for a woman during this time. Prenatal yoga poses and breathing techniques can help alleviate those issues and more. The changes do not end after labor either. Yoga after birth can help a woman get back in shape, deal with the stress of motherhood, sleep better, and regulate hormone changes.

Prenatal yoga poses and breathing techniques are not just helpful during pregnancy or after but they can also assist a woman in labor. During labor, the ability to focus and breathe correctly can make labor easier to bear. Prenatal yoga also opens the pelvis making the pain of labor easier.

Before trying any prenatal yoga poses, it is essential that a woman is cleared to do them by her doctor. While yoga is a calming and non-strenuous form of exercise and meditation, injury can still occur if not done correctly. There are also certain yoga poses that may be fine when you are not pregnant, but can cause harm to the baby once you are. If you are very new to yoga or are having a difficult pregnancy, it is vital that you check with a doctor before doing any poses at all.

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Common Prenatal Yoga Poses

Some of the more common and easy to do prenatal yoga poses are mountain and tree poses. These are sitting poses and help you maintain your sense of balance and focus. Cat and cow pose involves getting on all fours with your hands below you shoulders and your knees beneath your hips. As you breathe in, push you pelvis down and turn your head upward to look up. As you breathe out, tuck your belly in and round your spine.

Childs pose is nice to do early on in pregnancy. You start on all fours then bring your bottom down to your heels. You then lean forward, bringing your forehead to the floor. Then, stretch your arms out in front of your head. This is great for stress relief and headache relief. To help strengthen your lower back, abdominal muscles and the buttocks, try the pelvic tilt pose. For this pose you lie down on your back and bend your knees. As you inhale, tilt your pelvis up. As you exhale, slowly bring your pelvis back to the floor.

These prenatal yoga poses practiced regularly can make pregnancy, birth and post natal experiences easier on any woman regardless of her physical shape before she tries them.

Precautions

There are important warnings that any woman doing prenatal yoga poses must know about. When pregnant, you should never try to complete a pose that feels too strenuous. It is essential that you listen to your body and realize your limitations. Since this is a time of great physical change, you may be able to do a pose comfortably one week and find it too hard to do the next week. Never push it. You have to let your changing body be your guide. Never do poses that compress the abdomen. When doing any kind of twisting pose, twist from the shoulder and back, not abdomen.

If you follow prenatal yoga poses correctly and also are mindful of your body, you can safely do yoga while pregnant and afterwards. This form of meditative exercise can bring you calm, clarity and strength at the time in your life you need it most.

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