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Prenatal Yoga

Prenatal Yoga — No Comments
29
Mar 13

3 ways prenatal yoga can help expectant mothers

Whether you're a couple of months into your pregnancy or coming up on the end of your term, carrying a child can take quite a toll on your physical and emotional health. If you've been looking for a way to improve the aches and pains of childbearing, you may want to consider practicing prenatal yoga. Here are three ways yoga can improve personal development for mothers.

Parental anxiety
While there are plenty of physical drawbacks to being pregnant, there is also a lot of stress that comes with impending motherhood. If you've been nervous and anxious about your pregnancy and raising a new baby, yoga meditation and deep breathing techniques can help you calm down and put the situation in perspective.

Back pain
With a growing baby on board, it's no wonder that many expectant mothers struggle with frequent back pain. Luckily, there are numerous yoga stretches and poses that can specifically address the spinal pain that comes with pregnancy.

Sense of community
By joining a prenatal yoga class, you'll not only be improving your physical health, but meeting other soon-to-be mothers like yourself. This is a great opportunity to make friends, learn about becoming a parent and trade stories about pregnancy.

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Prenatal Yoga — No Comments
11
Oct 12

Three things to keep in mind when picking a prenatal yoga class

Are you expecting a little bundle of joy to arrive in the next nine months? As you prepare for the arrival of your baby, it's important to keep your health and fitness as top priorities. In particular, signing up for a prenatal yoga class can be a great way to stay active during pregnancy. Here are a couple of things to keep in mind as you look around for a yoga studio.
While it may not be an issue right now, pretty soon you may find it difficult to get around quickly and easily. Because of this, consider shopping around for a yoga class within a few minutes of your neighborhood. As your baby begins to develop, you'll be thankful that you only have to drive down the street to work out.

Much of the success of any yoga class depends on the expertise and relationship that you build with the instructor. Before you commit to a studio, make sure you really click with your yoga teacher in order to get the most out of your time. You might want to think about sitting in for a trial session or two to help make up your mind. This is especially important with prenatal yoga classes, as an experienced instructor will ensure the safety of you and your baby.

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Prenatal Yoga — No Comments
21
Sep 12

Prenatal yoga and exercise myths debunked

If you've just found out that you're pregnant, you're probably starting to think about what the next nine months of your life are going to be like. In particular, you may be wondering what you should and shouldn't do in terms of prenatal yoga routines and general exercise. Here are a few tips for debunking commonly held myths about pregnancy and fitness.

Avoid heavy lifting
While you might think lifting anything too heavy might be bad for yourself or the baby, this type of exercise is actually recommended by the Academy of Sports Medicine and American Congress of Obstetricians and Gynecologists, notes BabyZone.com. As long as there's no discomfort or major pain, weight training can prepare you for the physical demands of motherhood.

Don't start exercising if you haven't before
Some pregnant women might be afraid that starting a new fitness routine or practicing prenatal yoga poses is a bad idea, but according to FitPregnancy.com, this is far from the truth. In fact, staying inactive is much worse for your health than doing moderate exercise on a regular basis.

You shouldn't work out more than three times per week
WorkingMother.com notes that there's really no need to limit your physical activity unless a doctor specifically tells you to do so. Most people are recommended to engage in exercise of some kind for at least 30 minutes a day four or five times per week.

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Prenatal Yoga — No Comments
11
Sep 12

Prenatal yoga poses you should try

Have you recently found out that you're expecting a little bundle of joy in the next nine months? Giving birth to a baby boy or girl is one of the greatest sources of happiness in life, and you may be wondering what you can do to get your body ready. Here are some prenatal yoga poses to consider for targeting your body, mind and spirit.

Sitting in a chair
It might not seem like the most intensive yoga pose, but learning how to sit properly in a chair can have a great effect on your pregnancy. As the baby develops, you may begin to experience uncomfortable back pain. According to Parents.com, simply sitting in a chair with your spine, straight, your feet resting flat on a cushion and your hands on your thighs can promote better posture for treating aches and pains.

Cobbler's pose
BabyZone.com notes that the cobbler's pose is another great form of prenatal yoga for pregnant women to practice. Start by sitting down in a comfortable spot, then pull your heels toward your middle so that the soles of your feet touch together. Pull your feet as close to you as feels comfortable while keeping your back straight. This opens up your thighs, which can come in handy when giving birth.

Modified cat-cow pose
According to YogaJournal.com, the modified cat-cow pose can help pregnant women practice an important step in giving birth. Start by kneeling on your hands and knees with your back arched up. This simple exercise simulates the pelvis movements you'll need to deliver your baby.

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Prenatal Yoga — No Comments
10
Aug 12

Prenatal yoga poses help moms prepare to nurse newborns

There are plenty of good reasons to breastfeed your new baby – so many, in fact, that you'll find tons of recommendations from organizations like the U.S. Office on Women's Health, La Leche League, the National Institutes of Health and the American Pregnancy Association. While we're on this topic, there are also lots of good reasons to do prenatal yoga poses as a way to prepare for the nursing process.

Prenatal yoga in the third trimester can relax your body, easing the tension that can accumulate in the chest (from swollen breasts) and the lower back (due to baby weight in front).

Doing yoga while you're still pregnant may also help strengthen your arms and back, which will make it easier to carry your baby while you're breastfeeding. (Remember, an eight-pound newborn weighs as much as a medium-sized bowling ball, or a gallon of water.)

Finally, prenatal yoga classes can be the perfect place to meet other expectant moms. You can learn breastfeeding tips from them, share stories, vent your frustrations or even just chill out together in a quiet, peaceful place.

By doing yoga during pregnancy, you can prep your body and your mind for the nursing process. And now's the perfect time to do so, since August is National Breastfeeding Month.

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Prenatal Yoga — No Comments
13
Apr 12

Prenatal yoga: The dos and don’ts

With a baby on the way, are you thinking of doing some prenatal yoga? In the third trimester or the very first week, this holistic healing regimen can be great for expectant moms. However, it's important to keep a few caveats in mind, so that you and your baby can stay safe and healthy right up until you give birth.

The National Center for Complementary and Alternative Medicine agrees that prenatal yoga is perfectly safe, provided that mothers-to-be exercise a little caution and keep their poses conservative.

Want some tips for keeping your prenatal yoga routine safe? Try avoiding the following poses, at least until you've recovered from childbirth:

1. Deep forward bends or twists. According to FitSugar, these poses can put pressure on your uterus' arteries. If you really feel the urge to bend forward, do it with your legs splayed wide to give your blood vessels room.

2. Crunches. Certain postures tense your abdominal muscles, which could cause your abs to separate.

3. Lying supine. Being on your back can feel good, but this posture may also put pressure on vital arteries.

4. Extreme poses. It should almost go without saying that postures that require amazing flexibility should be put on hold until after your baby arrives.

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Prenatal Yoga — No Comments
30
Mar 12

Prenatal yoga classes offer a wealth of benefits for mother and child

If you are expecting a child and need a soothing routine to help you prepare for labor and delivery, then yoga may be your best bet. That's because a string of recently published studies all indicate that prenatal yoga classes come with a whole host of benefits.

Consider a paper that appeared in the Journal of Bodywork and Movement Therapies. In it, a team of researchers from the University of Miami School of Medicine found that prenatal yoga poses and massage helped reduce maternal anxiety prior to giving birth.

Not only that, but the holistic therapies were also associated with greater birth weight and a lower risk of premature delivery!

Another study, this one conducted at East Carolina University, found similar (if more emotion-centric) benefits linked to prenatal yoga. To wit: Women who engaged in yoga late in their third trimester appeared to experience occasional improvements in optimism, well-being and their sense of personal power.

Other, similar investigations have turned up results that are almost exactly the same. Clearly, expectant mothers have a lot to gain from doing yoga in any trimester!

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Prenatal Yoga — No Comments
28
Dec 11

How can I do prenatal yoga in the third trimester?

Yoga enthusiasts who are planning to have a baby may wonder how they can continue to practice their mind-body exercises during their third trimester. After all, being nine months pregnant seems like it would put some limitations on the poses you can do. Well, never fear – prenatal yoga classes are here.

According to the American Pregnancy Association (APA), prenatal yoga during the third trimester is not only acceptable but suggested. The organization includes the holistic healing system in its list of the Top Recommended Exercises for mothers-to-be.

Why is yoga appropriate for expectant moms? The APA states that the regimen is composed almost entirely of low-impact exercises that improve flexibility and soothe lower back pain. By comparison, high-energy activities like running or bicycling are too intensive for pregnant mothers.

Many yoga studios specifically offer prenatal yoga classes. Likewise, plenty of DVDs and books that explain the basics of prenatal yoga in the first, second or third trimester are available.

The APA notes that, regardless of what kind of prenatal classes you try, you should avoid poses that overstretch your joints or leave you lying flat on your back for extensive periods of time.

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Prenatal Yoga — No Comments
23
Dec 11

Prenatal yoga poses help pregnant women relax

During pregnancy, mothers-to-be can experience all sorts of aches and pains that they've never felt before. However, rather than grinning and bearing the discomfort, expectant moms can turn to prenatal yoga poses for a little relief.

During the second and third trimesters, pregnancy-related pain typically begins to ramp up. The American Pregnancy Association (APA) states that some of the most common aches that expectant mothers feel occur in the back, sciatic nerve and round ligaments.

Back pain is already quite common among U.S. adults. The National Institutes of Health estimates that eight in 10 Americans suffer from backaches in their lifetime. During pregnancy, though, a woman's shifting center of gravity puts more strain on her lower back.

Likewise, the weight of a baby can press on the sciatic nerve, causing intense aches in the pelvis, legs and sacrum.

The APA adds that perhaps the most common form of pregnancy-related aches is round ligament pain, which is the discomfort a woman feels as her joints begin to soften and loosen in preparation for birth.

Fortunately, prenatal yoga classes can help mothers-to-be relax and stretch away some of the aches, no matter what trimester they're in.

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Prenatal Yoga — No Comments
28
Nov 11

Prenatal yoga does a body good

If you're expecting a baby, chances are good that you've experienced some back pain. In the second and third trimester, backaches can be quite severe, which is one reason why prenatal yoga can feel so soothing.

Back pain is one of the most common complaints from mothers-to-be. The American Pregnancy Association (APA) estimates that between 50 and 70 percent of expectant mothers experience backaches at some point.

It's not all that surprising. After all, as a baby grows larger, a pregnant mother's center of gravity begins to shift. It becomes harder to sleep in a comfortable position, and standing can be quite painful, since it is common to arch the back to compensate for the baby weight up front.

Many experts recommend trying prenatal yoga during the third trimester. Even in the second trimester, prenatal stretches and poses may be in order, since your posture, ligaments and hormones will all be changing.

The Yoga Journal recommends trying poses that strengthen the legs, improve flexibility in the hips and stretch the lower back muscles.

Such techniques can reduce backaches even when done for just a few minutes each day. No wonder yoga is one of the APA's top recommend exercises for expectant mothers!

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