Pregnancy Yoga for Beginners: Best Poses and Precautions
Pregnancy Diary
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YogaEducationInstituteisaRegisteredYogaSchool (RYS)withtheYogaAlliance(since2007).Weare registeredtoofferboth200and300hourprograms,as wellaschildren’sandprenatalyogateachertraining programs.Completionofbothour200and300hour programsleadsto500hourlevelregistrationwithYoga Alliance.Inadditiontoourin-personyogateacher trainingprograms,wealsoofferworkshops,individual consulting,andonlinecontinuingeducationprograms forcurrentandprospectiveyogateachers.Weare committedtoprovidingthehighestqualityyoga traininginawaythatisflexibleandadaptabletoeach student’suniqueneeds.Wearededicatedtohelping yourealizeyouruniquepotentialasayogateacheror studentandareheretosupportyouinanywaywecan. Contactus
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NancyWile, E-RYT 500, Founder ofYoga
EducationInstituteIwoulddescribemyselfasayoganerd,wholoves discussingyogaphilosophy,anatomy,andwaystomaketheyogacommunity amoreacceptingspaceforeveryone.Myteachingstylefollowstheexampleof T.Krishnamacharyaandhisideaoftailoringayogapracticetoeachstudent’s needsandabilities.Iworkwitheachstudentortraineetohelpthemfind theirownwayofpractisingorteachingyogaandtobelieveinthemselvesin whatevertheydo.It’simportanttomethatyoufeelcomfortableandaccepted inanyclass.Iwantyoutocomeasyouare,havesomefun,andknowthat everythingyouneedisrightthereinsideofyou.Asformyotherbackground, IhaveadoctorateineducationfromColumbiaUniversity.Alongwith teachingyoga,Ihavespentmuchtimeteachinganddevelopinghealthand wellnessprograms.Mayyoubewell,mayyoubehappy,andmayyoualways livewithease.Ifyouhaveanyquestions,pleaseemailmeat info@yogaeducation.org
Happinessis ontheway!
Introduce the topic
Pregnancyyogateachertrainingisabeautifulphasein everywoman ’slife.Alotofphysicalchangesoccurina womanatthistime,andtheseincludeweightgain,aches andpainsaswellashormonalchanges. Inordertoalleviateallthediscomfortsassociatedwith pregnancy,womenareadvisedtopracticeyogaatleast thriceaweek.Yogahelpsthemreducebackachesand sorenesscausedbyweightgainwhichcanreallybe debilitatingespeciallyifyouloveexercise. Forthosewhowanttostartpracticingyogawhilepregnant, headdowntoyourlocalgymorgetanappthatwillhelp walkyouthroughsomeeasyroutinesastherearemany videosavailableonlineaswellasbooksthatofferprenatal yogaroutinesforbeginners.However,itisimportanttoseek yourdoctor’sadvicebeforestartinganyvigorousexerciseor routines.
Alwayskeepinmindthattheyogaclassesaredesigned specificallyforpregnantwomen,sodon’tworrytoomuch aboutcompetitionasitisneveragoodideatocompare yourselfwithothers.
ThePregnantSwanPose: What are theBestYoga PosesforPregnancy? Thepregnantswanposeisamodifiedversionofthe sarvangasana.Itcalmsthemind,improvessleepandrelieves swellinginlegsandfeetduringpregnancy. Inthisposition,youneedtoliedownonyourbackwhile keepingyourlegsstraight.Nowraiseyourwaistandplaceit ontheyogamatbyfoldingyourkneesgently. Next,foldonelegatatimebypushingittowardstheground withhandstorestonthighorkneerespectively. Lookupwardsandkeepfocusingonbreathingforabout30 secondsto1minuteeachtimeyoupracticethispose.Repeat thisasanafor4-5timesalternatelybeforedroppingbothlegs flatontotheflooragain.
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Cat Pose Or Marjaryasana:
Thisasanahelpsinstrengtheningthepelvic area,increasingbloodflowandimproving digestion.Inthisposition,youneedtostartby gettingdownonyourkneesandhandssimilarto atabletop. Next,exhalewhileliftingupthetailboneby tuckingitinwardsgentlytowardsyournavalas ifimitatingacat'sarchingbackposture.While inhaling,archyourbackupwardsandcurvethe spinetowardsceilingtoworkonstretchingout musclesofneckandchestregion.
Focusonbreathingforabout15secondseach timeyoupracticethispose,beforerepeating steps2-4for4-5timesalternatelybeforecoming tooriginalpositionagain.
TreePoseYogaOrVrikshasana: What are theBestYoga PosesforPregnancy? Thisposehelpsinstrengtheningtheback,stretchingout legsandbringingoverallstabilitytopregnantwoman's body.Inthisposition,youneedtostandonyouryoga matbykeepingbothfeetfirmlyplacedonfloor. Next,raiseyourhandsaboveyourheadwhileinhaling andgentlyliftuponelegofkneebentasifimitatinga tree. Reachtowardsanklewithhandsorsimplystandonother legforabout15secondseachtimeyoupracticethispose beforeswitchingsidesrepeatedlyfor4-5times alternately.
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BridgePoseorSetuBandhasana: What are theBestYoga PosesforPregnancy? Thisisanimportantyogaasanawhichstimulates uterus,tonespelvicmusclesandrelieveschronic lowerbackpainduringpregnancy.Inthisposture, startbylyingdownflatonyourbackwithfeetplaced hip-widthapart.Bendyourkneesandkeepfeetflat onthegroundwhilegrippinganklewithhandsor wrappingitaroundthighforsupport.Next,pushlegs upwardsfromfloorbyliftingthetailboneuptohold poseforabout15secondseachtimebeforegetting downgentlywithexhalingbreath.
Warrior Pose Or Virabhadrasana:
Thisasanahelpsinimprovingblood circulationinpelvicregion,easingmorning sicknessandincreasingstaminaamong pregnantwoman 'sbody.Inthisposition,you needtostandstraightinacomfortablepose whilekeepinghandsonwaistandshoulders relaxed.Nowtakeonestepforwardbyraising anarchedlegupsimilartopictureaboveby bendingkneeoffrontlegatninetydegrees. Next,stretchbackwardsyourbacklegand keeptorsostraightwhileholdingthisposefor about30seconds.Repeatsteps3-4alternately beforegettingdownwithexhalingbreath.
Happinessis ontheway!
CamelPoseOrUstrasana: What are theBestYoga PosesforPregnancy? Thisyogaforpregnantwomanhelpsinrelieving lowerbackpain,improvingbloodcirculationin pelvicregionandincreasinglungcapacityaswell.In thisposition,startbykneelingonthegroundwith kneeship-widthapartfeetkeptflattofloor. Keephandsbehindyouonhipsorplacethemgently onyoursacrumforsupport.Nowslowlybend backwardtowardsyourheelswithouthunching shouldersandmovingneckupwardsallthetime.Stay inthispositionforabout15seconds.
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moment
StartSlowly:
withSome Precautions: Itgoeswithoutsayingthatpregnancyyogashouldbe practicedataslowpaceandthisalsoappliestotrying outnewposesasyoumaynotbeabletoperform themallatonce. Ifyoufeelanydiscomfortorexperienceanypain whenpracticingyoga,stopimmediatelyanduse pillowsunderyourbelly;itisbesttopracticeonan emptystomachwhichallowsthebodyalotof flexibility.
AndItComes
Listen to Your Body:
Themostimportantthingwhile performingprenatalyogaislisteningto yourbody,andthisisnotjustimportantfor pregnantwomenbutforeveryone.You shouldalsobeawareofyourlimitations,so ifyouarebeyondthefirsttrimester,itwill bebettertoavoidcertainposesthatmay requireyoutoliedownorkneel.Always rememberwhenpracticingyogawhile pregnantthatanyexercisethatrequires deepbreathingcouldpotentiallybe difficultbecausepregnancyplaces restrictionsonawoman ’slungcapacity.
yoga poses
AndItComes withSome Precautions:
KnowtheSafePoses:
Alotofposesareconsidereddangerousduring pregnancysuchasforwardbendsandtwistswhich canrestrictbloodflowandcausedizziness,nauseaor faintingspellsinsomecases.Ifyoudowantto practicetheseposesthenonlygohalfwaythrough them(andtheymustneverinvolvelyingflatonyour back),andtryclosingyoureyeswhileyouareinthe pose.Alwaysrememberthatnotwowomenarealike, soitisagoodideatotryoutdifferentposesandsee whichoneworksbestforyou.
Rememberthatslow stretchingtaichiexercisescan alsohelpduringpregnancyby increasingbloodflowand helpingyoufeelmorerelaxed. Therearemanyothereffective waysofkeepingfitwhen pregnantbutifyou’relooking forafunwaytogainstamina thenyogacouldbetheperfect choiceforyou!
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