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For all the mothers out there who want to stay fit and feel good during pregnancy, there is no better prescription than yoga.
It relaxes tired body during these intense months, strengthens and make you feel better overall.
Table of Contents
Chapter 1. Ready to practice yoga during pregnancy?
Whether you are wondering if it is a good idea to take up yoga while pregnant, or you have already tried yoga practice before, make sure to take a look at our helpful guide to get you started on yoga during pregnancy.
Section 1. BEST YOGA PREGNANCY DVDS
Getting a DVD is surely a good idea when you are unable to take that long and inconvenient trip to your yoga studio or simply there is no yoga for pregnant women offered.
This program, taught by one of the most well-known pregnancy yoga teachers around, provides proper yoga exercises for pregnant women at all stages of their pregnancy.
This yoga for pregnancy DVD offers meditation, breathing, and relaxation exercise to help you feel great during this challenging and enjoyable time.
This yoga pregnancy DVD offers a variety of practices suitable to the way you feel on the day you want to do your yoga practice.
It also provides techniques to help you relax during labor and delivery.
This DVD is an excellent choice for those of you who had some prior vinyasa experience before pregnancy.
It also provides modifications for every stage of pregnancy.
Designed and suited to perfection, this yoga pregnancy DVD brings ultimate relaxation and well-explained yoga practice.
Yoga guru Tara Lee takes you on a relaxing trip that helps you tone your body and connect with yourself and your baby.
This pregnancy DVD is suitable for beginners as well as experienced yoga practitioners who want to dive in into the world of blissful relaxation and light yoga practice.
Section 2. BEST YOGA PREGNANCY DVDS FOR BEGINNERS
This straightforward and efficient workout DVD for pregnancy yoga contains 20-minute yoga workouts designed for you to squeeze them into a busy mommy-to-be schedule.
Hilaria is pleasant, friendly, and easy to understand. Modifications available for all trimesters will motivate every beginner. The music during the workout is calming and non-intrusive.
Tracy Anderson, one of the world’s top fitness gurus, invites you to take a journey through pregnancy with a program crafted for each month of your pregnancy.
Tracy is kind and encouraging as she takes you through low-impact workouts suited for your abilities.
Desi Bartlett’s prenatal yoga program offers an excellent and even balance between meditation, stretching, and strengthening your body.
This pregnancy DVD is easy to follow and suited well for beginners in their yoga practice.
Section 3. BEST POST-PREGNANCY YOGA DVDS
In this DVD, Tara Lee pairs up with Amy Eastwood and shows a range of yoga practices that will relax you during pregnancy as well as get you back in shape after the birth.
Some of the exercises might be too challenging during pregnancy for complete beginners but will serve you well after having your baby.
In this pregnancy yoga DVD, Shiva Rea builds the exercises in a way that you will not get discouraged.
This step-by-step program will help you get back in shape in no time.
This video offers Caesarean modification which is critical for women who gave birth this way.
It is vital not to push your body too far in the beginning and to be very careful.
The video offers a lot of advice how to take good care of yourself and your body after giving birth.
This DVD is a definite a go-to to get your body back after pregnancy.
Section 4. PREGNANCY YOGA BALL EXERCISES
The yoga ball is used during labor itself or as an aid to induce labor. Yoga ball exercises will help you keep your body fit during pregnancy and helps a great deal relieving back pains.
The ball will help you regain good posture and practice right balance making you use your abdominal muscles.
It will make it easier to restore your body from before pregnancy much faster!
For a great workout with good instructions and pictures, go to www.fittamamma.com and www.babycentre.co.uk.
Section 5. PREGNANCY YOGA PANTS
When looking for yoga pants and other clothing, comfort is the fundamental issue. Try to choose fabrics that are stretchy and feel good.
Try to avoid tight pants to “get the look.”
When choosing other yoga garments and pieces, make sure you avoid baggy shirts that will make you feel unattractive while trying to hide your belly.
Take a peek at our list to help you make a right choice.
These high waisted pants will not only make you feel comfortable but will give you the support you need during exercise.
Not too tight and not too loose, capris will work well not only as comfy pregnancy yoga pants, but also easy to slip into lounge wear! Plus, the price is very appealing.
3) Plush Hour Maternity Capri Legging
These are absolutely stylish and will look good on you rocking those yoga poses! Made with an exceptionally soft fabric, they will give you the feeling of being hugged all the way through your practice.
Paired with classy ballet flats and a tunic dress they will also make a great outfit for an evening out.
Section 6. PREGNANCY YOGA POSES
Yoga during pregnancy will not only help you ease sickness and other discomforts, but it will also help you strengthen your body overall and prepare you for labor.
Here are some of the poses that you can try with guidelines on which trimester is best to do these yoga poses while pregnant.
1) Bound Angle Pose Baddha Konasana/ Butterfly Stretch
The butterfly stretch is one of the simplest stretches, and works on your inner thighs, hips, and groin.
2) Extended Triangle Pose Utthita Trikonasana/ Side Triangle Pose
Yoga Journal claims that the practice of this asana improves and strengthens the legs, knees, and ankles.
Practicing this pose also stretches the groin and waist. Another benefit is from the twisting of the spine.
Twisting is a way to cleanse and reduce stress within the abdominal area, which is a huge benefit while you are pregnant.
This leads to better digestion through the stimulation of abdominal organs and a healthier body while pregnant.
3) Cow (Cat/Cow Sequence)
Great to practice during your pregnancy, this pose is also recommended to use during labor.
4) Lotus Pose Padmasana
The ultimate yoga pose. It will help you a great deal quieting your mind and emerging in the feeling of relaxation.
Section 7. PREGNANCY YOGA VIDEOS AND RESOURCES
There is a range of YouTube channels and videos that are recorded by experienced yoga teachers and practitioners to help you practice yoga during pregnancy.
These videos are for free and make a great resource bank when you look for specific exercises for each trimester, which poses help with common discomforts while pregnant, as well as practices specified by area of your body you want to focus on.
Here is a list of great channels you should take a look at:
Tonic Yoga – “Are you a mum-to-be? Body Talk Daily’s selection of pregnancy videos were made especially so you can get up to date and informative videos from top health, fitness & food experts.”
Fightmaster Yoga – Free yoga classes with valuable and helpful content.
Yogi Melbourne – A variety of pregnancy yoga practices for all three trimesters
Section 8. YOGA POSES TO AVOID DURING PREGNANCY
When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen.
1) Major Backbends
These type of yoga poses create a danger of over-stretching the abdominals. You are stretching enough as it is, so take it easy on those backbends.
2) Closed Twists
When practicing prenatal yoga during pregnancy, one of your goals should be focused on making space for you baby. While doing twists, you minimize that space. It can affect blood flow so try to stay focused on open twists instead.
3) Hot Yoga during pregnancy
Hot yoga practices, like Bikram, are generally not recommended during pregnancy. You do not want to heat your body temperature above safe levels. This can also lead to a condition called hyperthermia that can pose danger to you and your baby.
During these wonderful and challenging nine months, all you need to focus on is your well-being that will ultimately lead to safe and healthy pregnancy. Remember to set realistic goals and try not to overdo it.
Choose only these exercises that are not too strenuous and always remember to listen to your body. While choosing a yoga class, make sure that your yoga teacher has some training and experience in prenatal yoga.
Yoga during pregnancy differs quite a lot from regular yoga practice done while not pregnant.
The last thing to be mentioned is hydration during pregnancy yoga practice. Never forget to keep a bottle next to you and drink up and stay hydrated.