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Prenatal / Pregnancy Yoga Workout Guidelines Safe & Effective Practice, 1St, 2Nd & 3Rd Trimester

Prenatal / Pregnancy Yoga Workout Guidelines Safe & Effective Practice, 1St, 2Nd & 3Rd Trimester

Practice prenatal yoga safely while pregnant and avoid injuries. As a 12 year yoga teacher, many people ask me what poses they can do while pregnant. Always check with your doctor or midwife prior to starting any exercise program, and follow my guidelines to ensure you practice safely. Im now 31 weeks pregnant, but created this video at 19 weeks. Please look for some prenatal yoga videos I will be putting up soon. Congratulations on your pregnancy! May you have a healthy and happy baby!

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hello if you are watching this you are probably pregnant or at least thinking about getting pregnant congratulations I’m so excited that you want to have a safe and healthy pregnancy yoga is an excellent way to prepare for the birth of your baby it can boost your energy when you’re tired refresh you and calm you I have worked as a yoga teacher for 12 years so when I got pregnant I thought I would simply continue however my first trimester I was tired nauseous sick and I couldn’t even think about exercise or yoga if you feel up to doing yoga your first trimester go ahead if not wait until you’re feeling up to it the main thing is that you have to listen to and respect your own body now in 19 weeks I feel great and I started doing yoga the last two weeks here are 10 rules and guidelines to help you practice yoga safely during your pregnancy listen to and respect your body only do what you can and don’t be hard on yourself this is not the time to challenge yourself with difficult workouts keep it easy and only do what feels comfortable for you always check with your doctor before starting any new exercise program in order to make sure it is safe for you do not practice right after a meal wait 1 to 2 hours be comfortable and wear comfortable clothes have fair fee it’s easy to slip if you’re in socks and you definitely don’t want to slip while you’re pregnant try to practice in a quiet place free of distractions take it easy just do what you can and don’t overexert yourself so that you become tired this is not the time to be too ambitious or to try to be the champion remember everyone’s pregnancy is different no need to compare your fitness level with other pregnant women’s fitness levels by the way during the first trimester there’s lots of changes going on in your body even though you might not look different yet on the outside you will definitely be feeling different on the inside so take it really easy no hot yoga or practicing in studios that turn up the heat excessively beware of raising your body’s core temperature also avoid vigorous forms of yoga like istana or power yoga especially if you are a beginner after the first trimester avoid poses where you lie on your belly or back you can lie on your back only if you’re lying on pillows or ulcers don’t over stretch your body can become naturally more flexible during pregnancy be very careful because overstretching can be dangerous stretched ligaments and tendons unlike muscles will not go back to their original size loose ligaments can cause loose joints which can lead to uneven wearing of Heartland this can possibly lead to problems later in life don’t be scared just take it easy and don’t overstretch stop when you’ve had enough a short 15 to 20 minute session can be more helpful than an hour session which could tire you out and possibly overwork your body always stop when you’ve had enough some poses to avoid include extreme back bends positions like Cobra where you’re laying on your stomach and extreme inversions such as headstands and shoulder stands avoid strenuous abdominal exercises and deep twist from the waist that compress your organs by the way twisting from the chest or shoulders is fine if it feels good for you additionally no jumps no holding your breath or rapid breathing in the third trimester as all trimesters stop doing any pose that becomes uncomfortable and decrease the number of down dogs that you do because it’s a mild inversion also avoid any positions that arch the back during the last eight weeks if your baby is in the breech position then avoid squats at that time too you have plenty of time after your pregnancy to do and try those kinds of poses they are just not beneficial for you right now as you practice yoga with me I will review these rules as we go along some of the poses may seem too hard or too easy for you if they are too hard either just skip them or do what you can do and if they are too easy that’s okay you’re pregnant and this is definitely the time to take it easy this is a very special time and I wish you the best with your journey discovering yoga and motherhood feel free to write in the comments below if you have any questions may you have a happy healthy and peaceful birth and baby namaste..

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