prenatal yoga

Prenatal Yoga - Spinal Movements in Table Top Position

This series of stretches is a great way to begin your practice and create length and motion in your spine. The movements can help you to warm your body in preparation for deeper stretching, and to become aware of your breath. ... read more »

Prenatal Yoga: Lateral Bending Half-Moon Pose

Half Moon pose stretches the upper body and strengthens the core. It also lengthens and aligns the spine. The pose is great as a warm-up, in order to prepare the back for deeper stretching and posture work.   ... read more »

Restorative Yoga: Seated Wide-Legged Forward Fold

The seated wide-legged forward fold opens the hips, and stretches the back and thighs. The supported (restorative) version, is less intense than a regular wide-legged forward fold, and allows pregnant women to do the pose without having to hold up their back. ... read more »

Restorative Yoga - Reclined Bound Angle Pose

Reclined bound angle pose is a restorative version of the bound angle pose. The benefits of the pose include hip and chest opening, low back release, and relaxation. ... read more »

Yoga for Fertility

Yoga, a practice of mind-body awareness and integration, is praised for its stress relieving and natural healing benefits. In recent years, yoga has come to be accepted by many doctors as an ideal form of exercise and relaxation for women during pregnancy. ... read more »

Prenatal Yoga - Final Resting Pose (Savasana)

Final resting pose (corpse pose) is the ultimate relaxation pose ' lying flat on your back, with or without props, to ensure maximum comfort. ... read more »

Breathing Practice – Ujjayi Pranayama

Ujjayi Pranayama (Ocean Sounding or Victorious Breath) breath is commonly used throughout yoga classes and practices. It is used to calm the body and mind, heat the body internally to permit fluid movement and stretching, as well as provide a meditational focal point during the practice for you and those around you. ... read more »

Prenatal Yoga - Warrior I (Virabhadrasana I)

Warrior I is a strengthening, stretching, and even a bit of a balancing pose, that can inspire confidence and power in its practitioner. Practice Warrior I after warming up your body, during the higher intensity portion of your yoga workout.   ... read more »

Prenatal Yoga – Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog is frequently used in a yoga class as a resting or transitional pose in which to hold and breathe. It strengthens the arms back and shoulders, lengthens the spine and stretches the backs of the legs. ... read more »

Is Yoga Safe During Pregnancy?

During the first few months of pregnancy, traditional yoga poses are completely safe but you may have to make modifications as your pregnancy progresses. ... read more »

Prenatal Yoga – Cobbler’s Pose (Baddha Konasana)

This version of cobbler's pose is different from its restorativecounterpart as it is done from a seated, not reclined, position. ... read more »

Prenatal Pregnancy Yoga Guide

Prenatal Yoga is an ideal form of exercise for women during pregnancy because it includes strengthening, stretching, relaxation, and breathing practice, and can be easily adapted for each trimester. ... read more »

Prenatal Yoga - Warrior II (Virabhadrasana II)

Warrior II, like Warrior I, is a challenging all-over body strengthener used in prenatal and non-prenatal yoga. Warrior II is also a deep hip and upper body opener and has been said to alleviate backaches during pregnancy to increase fertility.  ... read more »

Restorative Yoga

Restorative yoga, which consists of supported relaxation postures held for a prolonged period of time, provides the body and mind with a designated time for healing, rest, and integration. ... read more »

Prenatal Yoga - What Is It?

Prenatal yoga is a physical activity that can be everything from strengthening and stretching to relaxing and meditative. ... read more »

Prenatal Yoga - Mountain Pose (Tadasana)

Mountain pose is a foundational yoga pose great for centering, balancing, aligning, and strengthening your body. ... read more »

Prenatal Yoga – Hip-opening Squat (Malasana)

Use this hip-opening squat during your pregnancy to release tension throughout the hips, lower back, and ankles. The pose can be an intense opener, or also more of a passive one, supported by props underneath your seat. ... read more »

Prenatal Yoga – Chair Pose (Utkatasana)

Chair pose is a challenging leg and back strengthening pose. As its name indicates, the position of the practitioner is like that of sitting in a chair. In early pregnancy this pose is excellent for strengthening the legs in preparation for the extra weight they will soon need to carry. ... read more »

Prenatal Yoga – Tree Pose (Vrksasana)

Tree pose is primarily a balancing pose, which is also great for concentration and fun. Practicing balance is important for maintaining/improving sensory-motor function and coordination, and is essential to exercise throughout your life. ... read more »

Breathing Practice – Nadi Shodhana (Channel Purifying Breath)

Nadi Shodhana (nah-deeh show-dah-nuh) is a yoga breathing practice which relaxes the body and mind and is said to balance the sides of the brain and purify the energy channels of the body. It is safe for pregnant women and women trying to conceive. ... read more »

Introduction to Prenatal Yoga

At the very foundation of yoga practice are some truly transformative and sometimes even life changing techniques that can help people maximize your physical and mental health, and reduce stress. ... read more »

Restorative Yoga – Legs Up the Wall Pose (Viparita Karani)

Leg's Up the Wall Pose (Viparita Karani) in restorative yoga is known in yoga as an 'inversion,' or upside-down pose where your heart is above your head. ... read more »

Breathing Practice – Dirgha Pranayama (or three part breath)

Dirgha (deer-guh) pranayama is a yoga breathing practice which calms the body and mind through deep, lung-filling inhalations and exhalations. It is safe and highly recommended for pregnant women and women trying to conceive. ... read more »

Prenatal/Restorative Yoga - Child’s Pose (Garbhasana)

Child's pose (garbhasana) is a great hip opener and spine lengthener. It can be very relaxing and grounding ... read more »

What do I Need to Practice Yoga?

All you need to practice yoga is a little bit of floor space and a little bit of time. ... read more »

Do I Need to be Flexible To Do Yoga?

Anyone can do yoga whether they are flexible or not. The most important thing about practicing yoga is that it feels good for your individual body. ... read more »

Is Yoga Safe For my Baby?

Yoga is absolutely safe for your baby. While yoga in general can range from a gentle relaxation to a rigorous heart-pumping work out, prenatal yoga is specifically designed to feel good for mother and not harm growing baby.  ... read more »

Breath and Breathing

Breath is the most important element of a yoga practice. It allows us to move deeper into a pose, get through a difficult one, and move gracefully from one pose to another. Our breath can have this same guiding and transformative power in our daily lives. ... read more »

Prenatal Yoga – Pigeon Pose (Kapotasana)

The pigeon pose creates a deep hip and thigh stretch and is excellent as a cool down after challenging strengthening poses. For pregnant women, it is ideal for releasing tension in the hips and lower back. ... read more »

Prenatal Yoga – Bound Angle (Baddha Konasana)

Similar to its restorative version (reclined bound angle pose), this pose is a hip opener and is excellent for relieving lower back pressure and pain caused by uterine weight during pregnancy. It is a good pose to incorporate after a series of strengthening postures. ... read more »

Prenatal Yoga – Easy Seat (Sukhasana)

The easy seat pose is a soft, comfortable seated position used during yoga and meditation practices; you can use this pose any time you would like to relax and take a few moments to breathe. ... read more »

Prenatal Yoga – Cat/Cow Stretches

The cat/cow stretches are perfect for warming up the body and creating length and mobility in the spine. The poses can be used on their own to alleviate back strain or pain, as well as in preparation for a yoga posture (asana) practice.   ... read more »

Prenatal Yoga – Bridge Pose (Setu Bandhasana)

The bridge pose stretches the chest, neck, and spine and strengthens the legs. It is said to assist digestion, calm the brain and alleviate stress. The pose can also be modified. ... read more »