When doing poses, bend from your hips - not your back - to maintain normal spine curvature. Drink plenty of fluids to keep yourself hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. If you can't speak normally while you're doing prenatal yoga, you're probably pushing yourself too hard. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor. You might 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.įor most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. For example:īefore you begin a prenatal yoga program, make sure you have your health care provider's OK. To protect your health and your baby's health during prenatal yoga, follow basic safety guidelines. Are there special safety guidelines for prenatal yoga? Hot yoga can raise your body temperature too much, causing a condition known as hyperthermia. For example, during the Bikram form of hot yoga, the room is heated to approximately 105 F (40 C) and has a humidity of 40 percent. Talk to the instructor about your pregnancy before starting any other yoga class.īe careful to avoid hot yoga, which involves doing vigorous poses in a room heated to higher temperatures. Prenatal yoga, hatha yoga and restorative yoga are the best choices for pregnant women. There are many different styles of yoga - some more strenuous than others. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.Īre there styles of yoga that aren't recommended for pregnant women? Props - such as blankets, cushions and belts - might be used to provide support and comfort.Īt the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. While standing, sitting or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility and balance. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. What happens during a typical prenatal yoga class?Ī typical prenatal yoga class might involve: Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent. Decrease lower back pain, nausea, headaches and shortness of breath.Increase the strength, flexibility and endurance of muscles needed for childbirth.

Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. But did you know that prenatal yoga might also help you prepare for labor and promote your baby's health?īefore you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips. If you're pregnant and looking for ways to relax or stay fit, you might be considering prenatal yoga.

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