Prenatal Yoga

Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor. Gentle stretching. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion. Postures.

What is prenatal yoga?

Yoga is a form of exercise and meditation where breath and specific body positions are used to help connect the mind and body. Prenatal yoga focuses on positions that are specifically designed for pregnant women’s bodies.

Benefits of prenatal yoga

Prenatal yoga is an ideal low-impact fitness routine to start when you’re expecting, even if you’re not used to regularly working out — and it boasts plenty of benefits for you and your baby.

Lower your blood pressure. Studies have shown that a pregnant woman’s heart rate and blood pressure lowers after doing prenatal yoga — even more so than after doing other low-impact exercises like walking.
Cut your risk of preterm labor and other complications. High stress levels have been shown to increase miscarriage and preterm birth rates, and yoga is a great stress-reducer. Women who do yoga — including breathing exercises, posture positions and meditation — for one hour a day have been shown to have a lower preterm labor rate, as well as lower risk of pregnancy-reduced hypertension, compared with women who spent the same amount of time walking.
Stabilize your moods. Another study showed that integrated yoga — that is, exercise-based yoga combined with meditation, deep relaxation and breathing exercises — significantly decreased levels of depression in moms-to-be.
Manage your weight. Like all physical activity, yoga keeps you active, which helps you to better manage your prenatal weight gain.
Improve your delivery experience. The breathing exercises you’ll practice in yoga can be calming when it comes time to push baby out. Plus, the many stretching and strengthening moves can improve your delivery experience and your recovery (from either a vaginal birth or C-section), since your core and other important muscles will be stronger and more toned. In fact, one small study found that women who participated in a yoga routine involving just six sessions before birth spent less time overall in labor than those who did not. They also reported they felt less pain and more comfortable during and immediately after labor.

Prenatal yoga classes help prepare you for the birthing process and allow you to enjoy the company of other pregnant women. This fosters a valuable sense of community. Many new moms' support systems and toddlers' playgroups have emerged from the bonds forged in prenatal yoga.
Prenatal yoga is a type of yoga specifically designed for pregnant women to support their changing bodies and growing babies. It focuses on gentle stretches, breathing exercises, and relaxation techniques that are safe and beneficial during pregnancy. Unlike regular yoga, prenatal yoga avoids intense poses and focuses on movements that improve flexibility, strength, and balance, while also easing common pregnancy discomforts like back pain and swelling.

Poses

Baddha Konasana Pose:

Baddha Konasana, also known as the Butterfly Pose, is a seated yoga pose that opens the hips and thighs. It's a simple and effective pose that can be practiced by people of all ages and fitness levels.

Cat-Cow Pose

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat several times.

Warrior Pose

The warrior pose, or Virabhadrasana, is a yoga pose that involves lunging while standing. It's a foundational pose that can help with balance, strength, and stability.

Triangle Pose

Trikonasana, or Triangle Pose, is a yoga pose that involves standing with your feet apart and extending your arms to form a triangle. It's a classic sidebend that stretches and strengthens the body.

Child's Pose

Child's pose, also known as balasana, is a yoga pose that stretches the hips, thighs, and lower back. It can also help reduce stress and improve flexibility.

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