The benefits of Yoga are plentiful and one can still benefit even when pregnant. Many moms-to-be have many questions with regard to how often and if they can continue their practice once they've conceived. By aligning the body carefully and paying close attention to your limits, Yoga can absolutely be experienced during pregnancy. Be sure to discuss with your doctor your desire to practice, whether weekly or more regularly. All forms of excercise during pregnancy should be under a physician's supervision.

The breathing technique in yoga, known as ujjayi, means for you to take in air slowly through the nose, filling the lungs completely followed by exhaling the breath completely until the stomach compresses. Learn how to master ujjayi style breathing and you will much better prepare yourself for labor and childbirth. It will train you to stay calm when you need it most. During labor pains you may become anxious. This triggers adrenalin within the body and reduces oxytocin in the body, the hormone that makes labor progress. Practicing yoga on a regular basis may help you recognize the body's tightening or cramping during labor and rather, help you to relax the mind and body through breathing.

Main Points to Take Away

Practice yoga slower. Listen to your body and avoid pushing or straining your body even if you would if you were not pregnant.

Remember to breathe, and breathe slowly and deeply. This will increase lung expansion and make better use of your breaths during labor.

Place heels at an angle. In poses such as Triangle, Warrior I and Warrior II, make sure your back leg / ankle is on an angle.

Avoid poses that have any weight resting fully on your stomach. This is especially true during the 3rd Trimester including but not limited to Cobra, Full Frontal and prone, belly down poses.

How often to practice
Practicing yoga during pregnancy is a great way to keep your muscles and joints limber. Not to mention the effect yoga can have on possibly increasing your chances of delivering your baby naturally. Typically, and this is dependent on your physical activiy prior to conception, women should attempt to keep their heart rates lower than 140 BPM. Yoga typically will not raise your heart rate much higher than this, especially Hatha-based styles discussed on this website. Therefore, moms-to-be are encouraged to practice yoga after discussing with their doctor. If yoga will be your only exercise during the week, 3 days per week is recommended. Again, remember to take many breaks and alternate between more challenging and relaxation poses during your practice.

Yoga in your 1st Trimester
Practicing yoga early on will focus on expanding and lengthening muscles through the middle portion of your body. More importantly, the muscles surrounding the cervix and birth canal can be better elongated during the first trimester than in second or third. This is because the belly hasn't begun to really bulge and you are able to stretch a bit deeper in this area. Try poses that focus on expanding the pelvis to alleviate labor.

1st Trimester Suggested Position

Reverse Diamond - Begin kneeling and turn soles of feet together. Crawl out to a modified plank, shoulders above the wrists with fingers spread widely on mat. Keep the body in line from the knees through the spine. Allow knees to push towards the edge of the mat and chatarunga down towards the mat. Attempt to keep the soles of the feet together, but separate if needed. This is an intermediate/advanced pose so do take your time working up to the chatarunga part of the pose. In other words, when you crawl out to a modified plank, feel free to hold for 8-10 cleansing breaths. Then proceed towards the mat by levitating gently, letting the inside of the thighs, stomach and chest touch the mat. Allow knees to push towards the sides as the center of the body approaches the mat.
Benefits
* encourages blood flow through groin
* hold long enough to master the limits of your flexibility
* increases elongation from groin along inner thighs and quadriceps
* More illustrated poses here

Yoga in your 2nd Trimester
During the second trimester, the belly will begin to bulge and you will detect movement. You can still work to improve elongation through the groin as this can ease labor. The baby will also begin to detect your movements, so practice digestion improving poses and you will also massage the baby.

2nd Trimester Suggested Position

Butterfly (Frontal Diamond Seat) - Sit upright with soles of feet together creating a diamond with legs. Elongate and create space between the bottom of the ear lobes and tops of shoulders. Gently slide hands along shins and clasp around toes. Gently move the knees upward and downward, flutter them so to speak for 10 cleansing breaths. Repeat.
Benefits
* promotes posture
* relieves tension in the inner thighs
* gently stretches muscles to allow for future extension
* More illustrated poses here

Yoga in your 3rd Trimester
Yoga during the 3rd trimester is all about comfort! Your body will be continuing to expand and there will be much movement by baby. Therefore, modify your poses with a pillow between the knees. This will take the pressure of your lower back and keep the knees better aligned with the hips. In addition, practicing yoga during the third trimester can also reduce fluid retention and cramping which can be common for women in the latter months. Last and certainly not least, yoga at this point during pregnancy can shift and get the baby positioned. Certain positions can turn the baby if necessary.

3rd Trimester Suggested Position

Two Knee Spinal Twist - with pillow between knees. Lie on back, arms in T and raise legs to 90 degrees. Inhale, on exhale drop knees to right hand side. Rest for 2-3 cleansing breaths. On inhale, raise legs back to neutral 90 degrees. On exhale, drop knees to left hand side. Rest for 2-3 cleansing breaths. Repeat.
Benefits
* encourages movement in the spine
* creates space between the vertebrae to allow blood flow
* massages inner organs and baby
* More illustrated poses here

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