Tuesday, September 20, 2011

Pre- Natal Yoga

          Yoga can be a great way to physically, mentally and emotionally prepare for childbirth.  It helps to improve circulation, strengthen postural muscles, and may help to alleviate minor aches and pains associated with pregnancy.
Before taking a yoga class, please speak with your doctor to ensure that a yoga practice is appropriate for you during your pregnancy.  Also, let your instructor know that you are pregnant so that he or she can make the necessary adjustments and recommendations. 

A few things to know before taking a yoga class while pregnant:

o   Avoid prolonged poses on the back after the first trimester.
o   Avoid poses that stretch the muscles too much, particularly the abdominal muscles.
o   Avoid all poses that put pressure on the abdomen, especially forward folds, twists, and belly down postures.
o   Modify folding poses with legs apart so the belly comes between the legs, and bend from the hips, not the back.
o   Come out of poses very slowly.
o   Feel free to use the wall to support certain poses.
o   Avoid standing motionless for long periods of time.
o   Do not attempt to learn advanced or inverted postures during pregnancy.
o   Remember to breathe freely throughout the class.  Speak with your instructor about which breathing techniques to avoid during pregnancy.
o   It is normal to feel fatigue, especially during the first and third trimesters.  Trust your body, rest when you need to, and avoid any pose that doesn’t feel right.