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Forty Weeks of Fitness with Chelsea

Forty Weeks of Fitness | With Chelsea

Prenatal Yoga

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.

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