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Benefits of Prenatal Yoga

Is there anything that yoga can’t do? Not only is prenatal yoga good for you, but it’s also great for your baby! There are many institutions all over the country which offer great yoga classes for you and your unborn baby – with stellar results.

Prenatal yoga is divided into three different levels – one for the first-trimester, second and then the third and final trimester just before the baby is due. Below you can find just a few ways prenatal yoga is good for you and your baby, and how to get started.

RELATED: What is Laughter Yoga?

Not only does it help you stay in shape during your pregnancy, yoga also keeps your muscles nice and toned, improves circulation in the body, and helps with a variety of breathing exercises that will keep you calm and centred during labor.

One of the first steps of any yoga classes doesn’t actually focus on the arms or legs at all – instead it teaches you ujjayi. This technique means that you breathe in through your nose and completely exhale through your mouth, leaving your stomach to decompress.

Yoga tips

First-trimester

  • Before you embark on your first ever prenatal yoga class, it’s a great idea to drink a lot of water. Sometimes yoga can feel physically exerting, so it’s always good to keep your body hydrated. 
  • Take a deep breath after every movement. With each class, this will be easier to remember, and soon you’ll find your body just does it naturally after every rhythm.

Best yoga position: Side-lying position

This is one of the best positions to end a class, and is suitable for women in their first, second or third trimester. Feel free to take as long as you want with this position, and practice breathing.

Second-trimester

  • Your instructor will let you know which poses to avoid, and which to embrace since your joints will begin to loosen up due to pregnancy. As a general rule you should avoid lying on your back, since the weight of the baby isn’t comfortable and it could block blood flow.
  • Don’t rush into every position. Remember to take your time and listen to your body. If you feel extremely strained and tired, it’s best to take a break and ease back into the position later on.

Best yoga position: Cat Cow

This position is perfect for women who are in the early stages of their pregnancy. The exercise focuses on stretching the back muscles, and relieving any tight back pain.

Third-trimester

  • If you’re well into your trimester, you may feel that your sense of balance is compromised, and it’s harder to perform some of the standard poses. Use a chair to keep your balance, and remember to go slow and don’t rush into anything.
  • It’s important to keep your body moving, so don’t hold poses for a prolonged period of time.
  • Focus on breathing exercises which will help you in labor. Sometimes this could mean just reinforcing the ujjayi technique over and over again.

Image via Fitta Mamma

The Best New Pregnancy Exercise DVDs

Whether you workout at the gym, or at home, it’s important for pregnant women to find the right pregnancy exercise for them. With prenatal workout DVDs, you can exercise at any time with trained professionals that work within specific trimesters. We look at the best new pregnancy exercise DVDs from celebrity trainers to prenatal fitness experts.

Tracy Anderson: The Pregnancy Project
Tracy Anderson is the celebrity trainer to the stars (and Gwyneth Paltrow’s business partner). She recently released Tracy Anderson: The Pregnancy Project for a total of nine workouts that focus on each month of the pregnancy.

A pregnant Anderson does all the exercises for the DVD set, which also contains interviews with doctors and a nutrition plan for mums-to-be. Anderson has a really encouraging manner that you’ll enjoy working out to. She suggests doing the exercises five to six times a week, but as long as you can fit it into your schedule, you’ll benefit from this DVD.

hilariabaldwindvd

Home with Hilaria Baldwin: Fit Mommy-to-be Prenatal Yoga
Hilaria Baldwin (yep, Alec’s wife) is a professional yoga instructor who teaches prenatal yoga movements. Her new DVD aims to keep the expectant mother active until delivery with exercises for each trimester. A bonus feature is available with partner stretches, featuring her famous hubbie.

Within each of the three whole body segments, the workouts focus on easing aches and pains with improved posture and alignment through toning of the muscles. In the second workout, the hips are opened to prepare for delivery and alleviate any pain that is experienced. Finally, Hilaria finishes with a workout that promotes relaxation for reduced tension to ensure a successful delivery with less discomfort involved.  

pilatesdvd

Pilates-4-Pregnancy
For pregnant women who want to stay active and maintain their physique during their pregnancy, this DVD offers effective core strength and stability exercises. At just under an hour’s length, the video is easy to follow. The matwork exercises accommodate a growing belly for a comfortable workout that doesn’t feel too strenuous.

Pilates experts Jennifer Kutch and Julie Clark perform modified Pilates exercises to lengthen and strengthen the muscles. It also focuses on breathing pattern to help the mother relax and stay comfortable during her pregnancy and childbirth.

mammadvd

Can’t Stop The Mamma: Prenatal Workouts For The Active Woman
Perhaps one of the most versatile pregnancy exercise DVDs on the market, Can’t Stop The Mamma is a well-rounded program that works to maintain every part of the body. Fitness expert Katalin Rodriguez-Orgen leads six different segments that are safe for both the mother and baby.

The DVD focuses on cardio, flexibility, sculpting, toning, and strengthening of the pelvic floor. Yoga Pilates is also incorporated with a gentle blend of kung fu and tai chi movements – don’t worry, no ninja moves here!

What pregnancy exercises did you enjoy the most?

Fit Mum: The Best Pregnancy Exercise DVDs

Every mother-to-be cares deeply about staying in good health while pregnant. Pregnancy exercise isn’t just crucial for the health of your baby, but for your own wellbeing and vitality as well. If you don’t want to join a gym or sign up for any expensive classes, there are plenty of pregnancy workouts that you can do in the comfort of your own home. Here are our favourite pregnancy DVDs.

Prenatal Yoga with Desi Barlett ($16.36, The Nile)

This DVD contains both floor and standing poses that are designed to help women stay healthy and flexible throughout each of their three trimesters. The gentle yoga exercises are meant to help you stay stress-free, flexible and have an easier delivery.

Preggie Bellies ($44.95, BumpStuff)

Billed as Australia’s most successful pregnancy exercise DVD, Preggie Bellies mixes pilates and yoga techniques to give women the perfect workout through the entirety of their pregnancy. This DVD is designed to alleviate common pains associated with pregnancy, like lower back pain.

Davina McCall: My Pre and Post Natal Workouts ($31.64, The Nile)

The Big Brother star is joined by her personal trainer, Jackie Wren, to lead her viewers through her favourite pre and postnatal workouts. The exercises are fantastic for the woman that wants to invest in a program that will not only keep her healthy during her pregnancy, but give her a way to drop the kilos after she gives birth.

Jane Simmons Pregnancy Exercise DVD ($29.95, BumpStuff)

This DVD is led by one of Australia’s leading physiotherapists. Jane Simmons specialises in prenatal workout techniques, and in this fantastic DVD, she borrows from yoga, pilates and physical therapy to provide women with an easy but effective workout that will ease pregnancy aches and pains.

Have you tried any of these DVDs? Tell us your story in the comments!

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