As with any exercise program such as working with pregnant yoga, always consult with your physician or midwife before starting a new one. Yoga is considered very safe for pregnant women. The first thing you learn in yoga classes is breathing techniques. (Even if you are forbidden to exercise during pregnancy, the breathing exercises in yoga can be safe to learn and will help tremendously with labor and delivery.) The yoga exercises consist of standing and stretching, sitting with your back straight and stretching while also incorporating breathing and relaxation techniques. Squats and side-lying stretches help to prepare for birth. Hands and feet (all fours or crawling position) exercises help to relieve the back. There are many stretches and positions that feel good to the pregnant mom, relieving tired and sore muscles, while strengthening them.
There are yoga positions to avoid during pregnancy such as lying on your stomach or back.
These can be done after the baby is born. However it is safe to do these exercises up to the fourth month of pregnancy before the baby has gotten too big and heavy. Also while doing the stretches, be sure to bend with the knees and not the back. Always keep your back and pelvis straight.
Some experts recommend combining yoga with walking to increase the cardiovascular system functions. This will aid in gaining strength and helping the heart to be a better pump, something that is definitely needed to maintain a healthy pregnancy.
Ask around in your community as to who may be a good yoga instructor. Find out if they can help you with learning “pregnancy or prenatal” yoga exercises. Some people hold special prenatal yoga classes. If there is no one in your community who teaches yoga, you can find books and video tapes that explain it very well.
Occasionally you can find yoga classes on television, just be careful not to practice the positions that could harm you during pregnancy. Don’t do any moves you’re not comfortable with and be sure to clear all exercise programs with your physician or midwife before starting a new regimen.