Prenatal Vinyasa Yoga

Here are some answers to common questions pregnant yoga practitioners ask:

When should I begin my Prenatal Yoga Practice

Everyone agrees that staying active and exercising while pregnant is the best way to maintain a woman’s health and fitness and prepare her for the often strenuous and challenging rigors of childbirth, but starting a prenatal exercise program can be daunting. In the first trimester (conception to 3 months) women often experience extreme fatigue and varying degrees of nausea or “morning sickness” (which is absolutely not confined to mornings.) Most healthcare providers and prenatal fitness experts will agree that women should listen to their bodies and rest during this transitional period. Women, in general, tend to not feel like exercising much and for those who were previously very active this can be a bit disconcerting.

Once the first trimester is over, most women have spent a couple of months out of an exercise routine and are intimidated to start something new or resume their past exercise routine. I have many women show up in the beginning of their second trimester feeling guilty and concerned that they have done nothing for 2-3 months and intimidated to start prenatal yoga. It seems to ease their minds when I tell them that 90% of my students are in the same boat, they come to their first class after doing virtually nothing during their first trimester and this is entirely appropriate since the number one rule to any prenatal activity is, “If it doesn’t feel good, don’t do it!”

I tell my students who have been out of an exercise routine for a while that when they start back up they should start very slowly, start with 15 minutes once or twice a day and see how that feels for a few days. I tell them they should start this way because their bodies have been changing over the last few months and are changing every day and the things that felt great before they were pregnant might not feel good at all now. A simple twist or side stretch might feel uncomfortable. Every woman is different, some women might need a few weeks of building up their exercise routine before they do a full class, others can do a full class, starting slowly and listening to their bodies, right away.

The question I get over and over is, “when is the best time to start a prenatal yoga routine?” and my answer is that there is no one right way when it comes to prenatal fitness. Every woman is different and is ready to start exercising when her body tells her it is time as long as she has no complications with her pregnancy and has gotten the ok from her doctor or midwife. This typically occurs at the beginning of the second trimester but some women can exercise during their first trimester or not start until the third trimester. My advice, if it feels good to exercise during your first trimester, is to take it easy, don’t push yourself, and consult with your doctor or midwife.

We have gotten so accustomed to “asking the experts” and getting the latest research (which almost always contradicts the previous research) that we have lost the connection with our own bodies. Pregnancy is a great time to reconnect with your body, to get in touch with what feels good for you and what doesn’t, whether it be food, exercise or any activity that you participate in, do it mindfully and pay attention, your body has a lot to say!

Can I do inversions while pregnant?

Many women who have regularly included inversions in their practice before becoming pregnant wish to continue doing inversions while pregnant. Women should listen to their bodies. If it doesn’t feel good they shouldn’t do it. It is not recommended that women who do not regularly practice inversions before pregnancy do inversions while pregnant.

Can I do backbends while pregnant?

As with inversions, if they haven’t been doing backbends before pregnancy, women should listen to their bodies and shouldn’t start doing intense backbends while pregnant. Moreover, because there is more weight being put on the spine during pregnancy, especially in the late second and third trimesters, intense back bending is not recommended.

Why can’t I lay flat on my back while pregnant?

After about four or five months of pregnancy, women should not lay on their backs for more than a minute at a time. The reason for this is that one of the major blood vessels called the vena cava runs along the back. The vena cava is responsible for bringing blood to the heart from the rest of the body. When a woman lays on her back the heaviness of the uterus can compress the vena cava, thereby diminishing the blood supply to the heart and to the baby. The results of lying on the back for a prolonged period of time are dizziness and lightheadedness as well as decreased blood flow to baby.

Can I use yoga to help turn a breech baby?

One of the most effective ways to turn breech babies after 36 weeks of pregnancy is to use yoga positions. The most effective position is the supported bridge. A woman should place a large stack of pillows under her hips making the angle of her hips to head at least 45 degrees. The higher she can get her hips, the better. She should stay in this position for a minimum of 10-15 minutes two or three times a day. This position will not be very comfortable and the baby will probably move quite a bit. To make this position even more effective, the woman should place something cold top of the uterus (eg. frozen peas wrapped in a towel), near the sternum where the baby’s head is. This encourages the baby to move away from the cold into the head down position. Note: Once the baby moves into a head down position, the woman should frequently sit in Bound Angle pose, with her feet together and knees out. This position encourages the baby’s head to engage in the pelvis. Women should avoid this pose while the baby is breech.

Get started with Prenatal Vinyasa Yoga Now!

Prenatal Vinyasa Yoga 2 DVD set offers a complete Prenatal workout for any stage of your pregnancy. This set includes: 4 individual routines at 15, 30, 45 & 75 minutes, 2 relaxations, Partner yoga routines, and yoga poses to utilize during labor.

Retail Price: $26.95
Web Special: $19.95