Prenatal Yoga

While most people believe prenatal yoga is a way for you to relax and stay fit during your pregnancy, yoga also has its benefits in preparing for labor and promoting your baby’s health. Understanding the range of possible benefits, as well as what a typical class entails and important safety tips may help before starting yoga during your pregnancy.

Prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for you and your baby.

There are numerous styles of yoga, some more strenuous than others. Prenatal yoga and hatha (gentle) yoga are the best choices for pregnant women. If they're not an option, talk to the instructor about your pregnancy before starting any other yoga class.

Avoid Bikram yoga involves doing vigorous poses in a heated room. Bikram yoga may raise your body temperature too much, causing a condition known as hyperthermia. In addition, ashtanga and other types of power yoga may be too strenuous for women who aren't experienced yoga practitioners.

Talk to your health care provider. Before you begin a prenatal yoga program, make sure you have your health care provider's OK. You may not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on most, if not all, days of the week. However, even shorter or less frequent workouts can help you stay in shape and prepare for labor.

Pace yourself. If you can't speak normally while you're doing prenatal yoga, you're probably pushing yourself too hard.
Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids during prenatal yoga to keep yourself hydrated.

Avoid certain postures. When doing poses, bend from your hips - not your back - to maintain normal spine curvature. You can modify twisting poses so that you only move your upper back, shoulders and rib cage. Avoid inverted poses, which involve extending your legs above your heart or head, unless you're an experienced yoga practitioner. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.

Don't overdo it. As you do prenatal yoga, pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you are able to without over stretching. If you experience any pain or other red flags - such as vaginal bleeding, decreased fetal movement or contractions - during prenatal yoga, stop and contact your health care provider.

The information and instruction provided in this app is for use as general information or for educational purposes only and is not a substitute for professional medical care provided by your physician or other qualified healthcare professional. If you have any specific medical concerns about your pregnancy or anything else you should always seek the advice of a qualified healthcare professional. If you experience any unusual pain or discomfort after attempting any of the positions featured in this app you should contact a suitably qualified healthcare professional for further advice.

PLEASE NOTE: The content in the Prenatal Yoga app is publicly available on YouTube. We have not created it or modified it in any way, nor have we uploaded any of these videos to YouTube. The value of this app is that it provides you easy access directly to certain types YouTube videos all in one handy place, and saves you the work of having to do it yourself.