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Yoga for Beginners (Home) > Yoga Types > Prenatal Yoga

What You Need to Know about Prenatal Yoga?

This article is intended to provide general advice. It is not a substitute for your physician's knowledge and experience. Before starting prenatal yoga, always talk with your doctor.

One of the most important things to know about prenatal yoga is that unless your doctor has told you otherwise, yoga is a safe and highly beneficial practice during pregnancy. Prenatal yoga will help you keep in shape, keep your body limber, and ease tension in your muscles.

Some of the breathing, relaxation, and meditation exercises used during yoga can also be used to help in the birth process. Finally, certain asanas, like squatting, can strengthen the pelvic floor and prepare your body for delivering your child.

Are there any Limits to Prenatal Yoga?

It's always important to tell your yoga instructor that you're expecting a baby. If you're working alone, obtain a DVD specifically for pregnant women. That said, during the first trimester, you aren't likely to have many limitations. It's important to be aware of your body.

If you suffer from morning sickness, or are aware of being very tired, it's important to take a break from or at least cut back on your prenatal yoga routine until you are feeling better. This is also the time to stay with what you know. Avoid learning difficult new routines, especially those that call for inversion (being upside down) while you are pregnant.

By the second trimester, your morning sickness will have passed and you will probably feel better physically. It's still important to tell your instructor that you're pregnant and to use DVDs specific to pregnant women at home. As your body starts to change, you may feel a little off-balance. Move slowly and do not try to hold asanas (postures) too long. After the sixteenth week, avoid lying flat on your back for long periods of time--the baby's weight can cut off your circulation and make you feel sick or dizzy.

By the third trimester, you will probably be struggling even more with balance problems. This is the trimester when falls are likely to occur. Use plenty of props for support, and don't try to hold any one pose for too long. Avoid putting pressure on your stomach, and also stay away from routines that stretch the abdomen. Your yoga instructor should be able to help you find safe, comfortable postures.

Pregnancy is certainly no reason to stop your yoga routine. With the help of your doctor, your yoga instructor, and instructional books and DVDs, prenatal yoga can keep you strong and flexible and help prepare you to welcome your baby.

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