Practicing Yoga brings both physical and emotional rewards, especially during pregnancy. Much of the emphasis in Yoga is on breathing correctly and learning how to relax your body, both very important elements in labor.

As in other physical activities, certain guidelines must be met in order to keep safe while exercising:

• It is preferable that you avoid lying on your back after the fourth month of pregnancy

• Avoid poses that stretch the muscles too much, particularly the abdominal muscles. Remember, you are more apt to tear and strain muscles now because the pregnancy hormone relaxin, which allows the uterus to expand, also acts on all connective tissues.

• Perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to you or your baby.

• When bending forward, bend from the hips, not the back. Maintain as much distance as possible between the breast bone and the pubic bone to make breathing easier.

• Keep the pelvis upright when stretching the chest and the front of the thighs.

• If you need to bend forward while in a sitting position, place a towel around your feet and hold both ends. Bend from the hips and lift the chest to avoid compressing your abdomen.

• When practicing twisting poses, twist more from the shoulders and back to avoid putting any pressure on your abdomen.

• Listen carefully to your body. If you feel any discomfort, stop. You will probably need to adapt each pose to your body's physical changes.

You may want to purchase the book Yoga for Pregnancy: Safe and Gentle Stretches by Sandra Jordan to get information on specific yoga poses that are safe for pregnant women. I like the book because it is easy to follow and focuses on safety, with specific poses for each trimester. If you have any questions about certain poses, always check with your doctor or midwife.

Related Articles:

Kegel Exercises
Exercise Precautions During Pregnancy
Pregnancy Month by Month

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