Pregnancy yoga is similar to standard yoga in that it is a great way to relax both your body and mind. Pregnancy yoga can help you to stay in shape, tone your body and help you to prepare for labor. Yoga helps you to stay in tune with your body and learn to concentrate on breathing, two things you'll find handy when it comes time to deliver your baby. It also has great benefits for your mind, relieving stress and helping to clear your thoughts. This can help combat many of the everyday stresses of pregnancy, such as moodiness and anxiety about labor or caring for a baby.
Make sure that you check with your doctor before starting any exercise routine and stop immediately and call your healthcare professional if you experience vaginal bleeding, chest pain, dizziness, headaches, decreased fetal movement or contractions. Otherwise, read on for tips to practice yoga throughout your pregnancy.
First Trimester
You can find yoga classes at your local gym or yoga studio. Sometimes they even offer pregnancy yoga classes, where you can meet other women going through the same things that you are. Check your newspaper, local parenting magazine or library for centers that offer pregnancy yoga classes. Some maternity stores even have them. You can also practice yoga at home, using videos. If you practice on your own, keep careful tabs on your body and don't overdo it.
If you do sign up for a yoga class outside of your home, make sure that your instructor knows you're pregnant. She may modify some positions to accommodate your various stages of pregnancy. In the first trimester you should be able to do most positions, as you don't have restrictions such as not laying on your back yet. Still, if something feels uncomfortable, stop immediately and either modify the position or take a break.
Second Trimester
As your second trimester progresses, you may find that balance becomes a problem. This is because your growing baby has shifted your center of gravity. Your ligaments will also begin to loosen during the second trimester, making injury possible. To avoid this, move slowly and don't hold a position too long. This is also when you should be concerned about lying on your back. Doing so can decrease blood flow to the vena cava, meaning your baby won't be getting the food and oxygen he needs. Avoid laying flat on your back and try modifying poses that include the supine position to be done against a wall or sitting up.
Third Trimester
By the third trimester, you will feel very off-balance. You are at an increased risk of falling, which could cause serious injury to your baby. Hold onto a chair or wall for support while standing, or try to keep your heels to the wall. Bending over may be more difficult than ever, so use blocks (or books, if at home), to decrease the distance between you and the floor. Make sure that you don't strain yourself as you bend, and don't hold a pose too long.
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