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Prenatal Yoga Guidelines

 
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Prenatal YogaYoga-The Natural Doctor

Yoga is a boon for prgenant women as a class of yoga called prenatal yoga is now widely available for ensuring a smooth delivery. Practicing prenatal yoga with some type of cardio exercise can prevent unwanted weight gain during pregnancy.Yoga also concentrates on breathing techniques which will prime you for childbirth.

Prenatal Yoga

During pregnancy, you should stay in shape and conduct yourself in ways that are best for your baby. Prenatal yoga exercise is a brilliant method to accomplish both of these goals at the same time. Whether you are a novice at yoga or an expert, you can take pleasure in the benefits of prenatal yoga while pregnant. A stable prenatal yoga practice can help you get ready for childbirth in both physical and emotional aspects.  Prenatal Yoga classes are a great way to prepare for the delivery process and also meet other pregnant women.

Prental Yoga For First Time Yogis

Many women who have never attempted prenatal yoga previously find that it is a perfect form of exercise during their pregnancies and even beyond. When looking for a prenatal yoga class, choose quality over money. If you do participate in a regular yoga lass be sure to tell the instructor you are pregnant immediately. Some women only find time to take up prenatal yoga in their third trimester. Even at this time there are benefits but still, the earlier, the better.

Prenatal Yoga For Long Time Yogis

Yoga fans will be glad to know you can carry on practicing yoga all through your pregnancy. As your abdomen grows all that are needed are a few alterations to your regular. You may still go on with your usual yoga classes provided that you feel comfortable doing so, but do not forget to let the instructor know you are pregnant. Make sure to refer to the Trimester Guidelines mentioned above to find out what poses to follow.

Guidelines for Each Trimester of Pregnancy

As you are perhaps aware by now, a pregnancy is divided into three trimesters with each lasting three months. Use these prenatal yoga strategies for each trimester of pregnancy:

Prenatal Yoga for First Trimester

This is the first three months of your pregnancy. The recommended prenatal yoga exercises are

  • Hip openers like triangle and knee to ankle
  •  4 position prenatal yoga like cat-cow

Prenatal Yoga for Second Trimester

This is the second phase of pregnancy from the 3rd to 6th month. The recommended prenatal yoga’s are

  • Hip openers like pigeon
  • All 4 position prenatal yoga

Prenatal Yoga for Third Trimester

This is the third and most important phase. The recommended prenatal yoga’s are
  • Ardha Chandrasana
  • Baddha Konasan
  • 4 position prenatal yoga

Yoga poses to be avoided at all times:

  • Hard twists
  • Jumps
  • Pranayama
  • Inversions
  • Back bending
  • Abdominal work
  • Hot Yoga
  • Ashtanga Yoga

Yoga After the Pregnancy

After your delivery, you might be keen to continue your yoga practice. Doctors generally suggest six weeks of recovery time for new mothers after a normal vaginal birth and even longer after a cesarean. When you get clearance from your doctor and have no remarkable bleeding, you are set to do yoga again.

Ready to try prenatal Yoga? User our easy Yogiseeker search engine to find a yoga studio near you.

 
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