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.

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

You are ready for yoga. Similar to any other exercise be sure to listen to your body, take breaks and make modifications when necessary. During pregnancy there are several movements and position that may feel uncomfortable, such as lying on your stomach and as your pregnancy progresses, lying on your back. Speak to the instructor to find alternative poses to practice that will allow your body to work in comfort. If you find it too difficult to make modifications, seek out a prenatal class, which gears all movements towards your changing body. Don't be frustrated if your body feels unbalanced, and take your time when preparing for poses such as warrior and tree. Slowly lift your leg to a height that works for you today. If holding a pose becoming more difficult, try one of the modifications listed below.

If You Have Always Been Active...

To maintain your yoga practice you can choose from a DVD, a prenatal yoga class or stick to your regular yoga class with a few minor modifications:

1. Stand with your feet apart. Focusing on your posture with feet about eight inches apart will add stability to your stance. This posture is frequently referred to as mountain pose and is performed at the beginning of class and between other poses. Standing with feet apart will also allow room for your growing belly during a standing forward bend.



2. Do not lie on your belly. Your instincts will quickly tell you that this is not a good position for you to hold. Common poses that involve lying on your belly include the bow pose and transitioning into upward-facing dog. To eliminate lying on your belly during bow pose, attempt the pose from a side-lying position. Use one leg or two, depending on your comfort level. To avoid pressure on your abdomen while transitioning into upward-facing dog, place your knees on the floor while scooping your upper body towards the ceiling.



3. It is recommended that you not lie on your back after the 20th week.
   To avoid lying on your back during class try to mimic the pose in a seated or side-lying position. At the end of class instead of participating in corpse pose simply lie on your left side in a total state of relaxation.