Tuck your buttocks under and round your back as you breathe in.Keep your arms straight, but don't lock your elbows. Get on your hands and knees, with your arms shoulder-width apart and your knees hip-width apart.Pelvic tilt or angry cat : This position helps relieve back pain, a common complaint during pregnancy. Being in a positive, supportive environment with others can give you a regular emotional boost and keep you motivated to continue exercising. "Taking a prenatal yoga class is a great way to meet other pregnant women and to become part of a community," says Cynthea Denise, a registered nurse and prenatal yoga instructor in Oakland, California. The benefits of yoga aren't limited to your pregnancy and physical well-being. According to a review of 10 research studies, prenatal yoga lowers your chance of having pregnancy complications, your pain and stress levels, and possibly even your risk of having a baby who is small for his gestational age. By practicing relaxation in yoga, you’ll find yourself better equipped to handle stressful situations. A regular yoga practice will help you resist the urge to tighten up when you feel pain. When you're in pain or afraid, your body produces adrenaline and may produce less oxytocin, a hormone that makes labor progress. Learning ujjayi breathing helps you stay calm when you need it most.
Prenatal yoga primes you for labor and childbirth. To use the breathing technique practiced in yoga, known as ujjayi, you take in air slowly through your nose, fill your lungs as you expand your belly, and exhale completely through your nose until your stomach compresses. Learning to breathe fully is one of the first things you'll learn in a yoga class.
PRENATAL YOGA SEQUENCE HOW TO
Yoga teaches you how to breathe deeply and consciously relax. Yoga helps you face the physical demands of labor, birth, and new motherhood.
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