Yoga is a type of exercise in which you move your body into various positions in order to become more fit or flexible, to improve your breathing, and to relax your mind
Yoga for Fertility
Yoga, a practice of mind-body awareness and integration, can improve fertility.
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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.
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Prenatal Yoga for Stress Relief
Prenatal yoga helps you stay fit, keep you relaxed, and lowering your stress level.
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Fertility and 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.
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Breathing Practice – Dirgha Pranayama (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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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.
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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.
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Restorative Prenatal 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.
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Prenatal Yoga - What Is It?
Prenatal yoga is a physical activity that can be everything from strengthening and stretching to relaxing and meditative.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Prenatal Yoga - Mountain Pose (Tadasana)
Mountain pose is a foundational yoga pose great for centering, balancing, aligning, and strengthening your body.
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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.
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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.
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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.
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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.
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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.
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