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Forty Weeks of Fitness | With Chelsea

Prenatal Yoga

Feel your core becoming stronger while holding plank pose. Feel your hips stretching during reverse warrior. Feel your mind relaxing during child's pose. Take in deep slow breaths to nurture the baby. Ahhhhhhhh!

Practicing yoga during pregnancy offers many benefits including core strengthening, mindful stretching, stress relief, and a chance to focus on slow, deep breathing. Keeping your core strong throughout your pregnancy will decrease your chance of experiencing back pain, reinforce good posture, and help you maintain your balance. Mindful stretching will help retain flexibility while keeping you aware of your looser ligaments. Yoga studios offer a variety of course levels and frequently offer prenatal classes.

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Take frequent water breaks to stay hydrated.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.

If You Were Inactive Before Pregnancy...

Empower your body and mind by beginning the practice of yoga. There are two ways to get started: purchasing a prenatal DVD or joining a prenatal yoga class. A class offers several advantages to a new yoga student. As a member of a prenatal yoga class you will have hands-on instruction and verbal cues that encourage correct form, posture and breathing techniques. A class also provides a great way to meet other moms-to-be! Arrive a few minutes early and listen to the stories that expecting women share. It's nice to know you are not the only one who is experiencing the need to take a nap before dinner or use the bathroom in the middle of the night.

However, if you prefer to enjoy yoga in solitude, simply purchase a DVD and practice at home. Choose a carpeted room or purchase a yoga mat, and before starting the video be sure to clear the area of any objects that could get in your way. Find a time when you will not be interrupted and turn off your cell phone. Give your body the time it needs to stretch, strengthen and relax. You might find it helpful to just watch the DVD prior to following the sequence of poses. At times a picture is worth a thousand words.

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