Prenatal Yoga

Prenatal yoga is more popular than ever thanks to word-of-mouth and media exposure for this great use of yoga.

Though there are some cautions you must take into account when considering prenatal yoga, there are many benfits as well.

Benefits of Prenatal Yoga

The benefits of prenatal yoga are indeed similar to those anyone who practices yoga would experience, but when applied to the specific challenges of expecting mothers, it's especially beneficial.

Some benefits of prenatal yoga are:

Extreme relaxation in this tense time
Prenatal yoga will help with flexibility and cramps
Physical conditioning when combined with cardio exercise
Prenatal yoga instruction provides a great support environment

Some other benefits we have heard from people we know have practiced prenatal yoga include sleep improvement, pain reduction, and even in certain circumstances, easier childbirth.

Which Poses Can I Use?

There are a variety of potential prenatal yoga poses you can try, some suggestions are:

1. Squat

Not just for prenatal yoga, the squat is a common yoga pose but is especially helpful leading up to childbirth as it exercises the lower body, pelvic region and upper thighs - especially in need of attention during pregnancy.

Squatting is very straightforward and simply involves supporting yourself facing a stool, wall or chair and lower your body down, as if you were lifting something heavy. As you progress in your pregnancy, you may want to add additional support via a chair underneath you for added safety.

2. Bound Angle Pose (Baddha Konasana):

Start by sitting with your legs straight out in front of you. Next, bend your knees as you bring your heels in towards your groin, keeping your knees as close to the floor as possible. You should be sitting such that the soles of your feet are touching together.

The prenatal yoga benefits of this pose include: improved circulation, stretching thighs and groin, overcome anxiety and fatigue.

For additional poses and information on prenatal yoga, we highly recommend the following resource:

To assist in prenatal yoga, you can (and should) make use of various props such as foam blocks, mats, blankets, and pillows.

Finally, when practicing prenatal yoga, be especially cautious, or avoid altogether, poses that focus on mid-section, abdoman and back as they may result in difficulty breathing or pulled muscles.

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