Hi! I'm Jeez. I'm Sarah Beth. I'm currently eight months pregnant. I am certified in prenatal yoga and it's about time that I share a prenatal yoga series with you. So let's start with the prenatal yoga 101.
What is prenatal yoga? Prenatal yoga is specifically designed for pregnant women in all three trimesters to connect with this transformation of journeying into becoming a mother. Connecting to the mother within the growing body and the growing baby through prenatal yoga you'll learn tools and techniques to relieve aches and pains that come and go throughout pregnancy and even during labor and through regular practice. Whether that's three times a week or up to seven times a week you can improve your sleep, reduce stress and anxiety safely and effectively exercise which means that you might be able to manage your weight through prenatal yoga and even your moods during pregnancy and even during postpartum.
Some other benefits include increasing strength and endurance; reducing tension and aches and pains and even possibly experiencing a calmer quicker more comfortable birth.
How about some do's and don'ts? Do focus on presence. Focus on your breath your growing body and the baby within. Do take breaks. Take it easy. Take modifications. I mean your body is changing every day and your practice will change every day. This isn't the time to focus on getting a six-pack and pushing yourself as hard as you can. This is the time to connect with the nurturer, the mother within and take care of yourself and listen to your body and all of that will reflect on your baby.
Do stay hydrated. Bring a bottle of water with you to your mat every single time you come to practice. Take sips of water when you're feeling thirsty and take water breaks.
Here are some don'ts to remember.
Don't use heat. Don't go to heated yoga classes.
Don't practice in a heated room.
Don't go outside and practice. If it's very hot the thing is, is that your body or your baby can't regulate its own body temperature. Your baby relies on you to do that. Make sure that you're regulating your temperature and if you start to feel heat or warm at any point then take a break or step outside to cool off.
Don't do any big twists.
Don't do big back bends.
Don't practice any newer advanced postures.
Don't lie on your belly.
Don't do core work outside of prenatal guidance.
The reason for all of that is that this is a time to make space for baby and you want to do what you can to create a loving and nurturing environment for the baby.
Just because you're not showing doesn't mean that you're not pregnant. Even very early on in your pregnancy remind yourself to avoid the big twist, the big back bends, the lying on your belly, and the noon advanced postures.
You definitely want the area around your baby the muscles the ligaments to be able to relax so that when you grow it can all stretch and grow with you and some of those things I mentioned like the big twist and the bad bends, the core work, could lead to strain or possibly injury.
So be careful. Be mindful. The good thing is, is that in cradle yoga you're not going to worry about any of that because the prenatal yoga teacher will make sure that that's not a part of your class anyway.
Let's move on with some helpful modifications.
You might experience swelling a lot of fluid.
Even relaxing during your pregnancy can cause your joints to feel sore and tender.
Here are some helpful modifications.
If that's the case you can prop your hands on fingertips or fists instead of yogi hands on the mat.
anytime that your wrists start to feel sore you can use a blanket underneath your knees.
Whenever you come into a tabletop or anytime you come to stand on your knees it's encouraged to take a wider stance in prenatal yoga, not only to make space for baby but it helps with forward fold and it helps with balance throughout your class and sitting on a bolster instead of sitting on the ground can help relieve tension in your lower back.
It can help align your pelvis and it can be really good for baby positioning later on.
Let's see two more tabletop instead of downward facing dog is a nice modification any time that you start to feel nauseous or hot in downward facing dog or maybe it's just your wrists. You can always go to table top and it's very easy to go to different postures from tabletop.
Now this is something that in the later part of your pregnancy like third trimester, the second half of your pregnancy, any time you're lying on your back like in shavasana or just supine positions when you start to feel hot and dizzy, that's your body telling you to roll over. So, just roll over and that's all there is to it.
It's not like you can't lie on your back because if you can lie on your back and you feel fine you're fine. So, those are some modifications that you can use now for the next couple of weeks. I have the rest of the prenatal series going live for you including videos like a 15 minute prenatal yoga routine; 20 minute prenatal bedtime routine and a 20 minute power yoga workout.