Prenatal Yoga Tips and Guidelines by Sue Elkind

Here are some general prenatal yoga tips and guidelines for all yoginis who have begun the amazing journey toward motherhood. First thing to remember is that every pregnancy is different, even for the same woman. So, it is best to listen to your body at all times and only do what feels right for you. If you are new to yoga, now is not the time for over-achieving. Take it easy, especially when trying new poses. Concentrate more on breathing deeply.

The first eight weeks... Don't worry if you did something you shouldn't have. Most women don't even know they're pregnant until at least the 5th week! As far as yoga goes, you can continue your regular practice (without over doing it) at this point if it feels o.k.

10-13 weeks... This is a time when you want to lay low and make sure everything sticks. That means take it really easy, relax more, and don't push yourself in your yoga practice! No inversions for this period, especially anything that may be jarring, like kicking up into handstands.

13 weeks... After this time no deep twists that tighten the belly. You may have noticed that it's growing! Also, take care in backbends that overstretch the belly (You may have to ease up on these for a while until they feel better).

2nd trimester... If you weren't feeling so great during your first trimester, rejoice -relief is in sight! The nausea should subside, and you may notice that you have more energy now. If you love inversions, now is the time to put them back in. Headstands and handstands are safe if they feel o.k. If they are new for you, wait until after baby to start! Your yoga practice should consist mainly of standing poses, squats, shoulder and hip openers and strengtheners, gentle forward bends, breathing and kegels. Try to avoid tightening your belly in all poses. So, think abou tbending your knees in chatturanga and do nothing directly on your belly - your baby likes lots of space!

By the end of the fourth month, it is not recommended to lie flat on your back since the growing uterus could put excessive weight on major blood vessels, cutting off oxygen to you and your baby. This does not happen [in fact, it happens in only a tiny number of people - ed. note]. But to be safe, place a blanket under your upper back at a 5 degree incline to keep your head above your heart. The most optimal resting position is on your left side since this brings maximum blood flow to baby.. that means savasana!

3rd trimester... You're getting pretty good at knowing what you can and can't do by now. Continue to modify poses using props, and avoid doing anything that closes the front of your body. Kep your legs wide apart for seated poses, and don't push too far. Some days you'll have energy for your practice, and other days you won't. Try doing restorative poses that calm the mind and help you connect to your baby. This is such a magical time. Make sure you slow down enough to enjoy this miracle of life within you! Another good tip is to take prenatal classes as much as you can to connect with other women and make lasting new friendships for you and your baby!

Things to remember while practicing yoga:

- always create space for baby.

- never push or force a pose.

- keep feet at least hip width apart.

- take as many breaks as needed.

- strength over flexibility - keep back muscles strong.

- maintain good alignment principles.

- practice kegels

- keep water nearby, rest, take bathroom breaks when needed.

- do not overheat! It takes the baby 30 minutes longer to cool once mom does (baby is 10-12 degrees warmer than room)./

- do savasana on your left side to bring maximum blood flow to baby

- everyday is a new day. Check in and listen to how your body feels.