I have been on Facebook for a while now, and I love connecting with everyone about what’s new in their lives. I have a lot of folks who ask my advice on everything from nutrition for pregnancy to how to get a flat belly. My new blog is an opportunity to answer questions and share information from other experts in their fields as well. Please email me your questions and let’s make 2010 our healthiest year yet!
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Karyn Lee 1:14 am on January 24, 2010 Permalink
Hi! I am completing my yoga certification with Shiva Rea and just found out that I am pregnant!! Any and all tips for maintaining my practice and/or what asanas to avoid will be helpful. Thank you!
desi 4:42 pm on February 11, 2010 Permalink
Hi Karyn,
Congratulations on your pregnancy!
All of the info I am providing is of course subject to your Doctor’s recommendations. If your Dr gives you the green light, then please check out the following. Also, I teach Pre and Post Natal Yoga at Exhale’s Center for Sacred Movement on Tuesdays and Thursdays at 11:25am. I would love to have you in class when your schedule permits:)
Love,
Desi
Benefits of Exercise during Pregnancy
Research has shown that there are many benefits for expectant mothers who exercise. Some benefits to exercising during pregnancy include;
• Improved posture and appearance
• Relief of back pain
• Stronger muscles in preparation for labor and support for loosened joints
• Improved circulation
• Increased flexibility
• Increased/maintained aerobic capacity (endurance)
• Increased energy level and less fatigue
• Decreased muscle tension that promotes relaxation
• Promotion of feelings of well-being and a positive self-image
Flexibility and Yoga
You should be aware that the presence of the hormone relaxin is in your body, which increases flexibility. This allows the joints to relax so that the baby can come through the birth canal. Sometimes this hormone leads to joint laxity in other joints as well. Meaning that your shoulders, and knees for example might feel a little unstable. Move slowly into your stretches, and take your time with it. Your natural ‘edges’ are a little different now, and the relaxin might cause you to stretch deeper than is necessary. Here are some basic tips for flexibility training while pregnant;
• Keep your head above your heart most of the time (forward folds can be modified for pregnancy, ask your Yoga teacher to show you how)
• Keep your feet hips distance apart when you do forward folds
• Avoid deep forward flexion
• Avoid deep twisting
• Avoid prone (on your belly) exercises after the 1st trimester
• Be careful not to overstretch (move too deep into a posture)
• Wall work is great during this time, e.g. triangle with your back against the wall
• Breathe Deeply
• Stop immediately if there is any dizziness, or bleeding
• Avoid breath retention & sharp exhalations (breath of fire/kapalabhati)
NOTE FOR LA clients; Exhale, Yoga Works and Golden Bridge have wonderful pre natal Yoga programs which discuss safety tips and are a really nice source of community for expectant moms.