Pregnancy Exercise: The Way of Prenatal Yoga

Prenatal Yoga: Pause and pose
Yoga is a combination of breathing exercises, meditative stances, and physical postures that aim to strengthen the body and quiet the mind.

The poses or postures are taught in a safe, effective, and enjoyable way. Props such as the wall and chairs are used for standing postures to help pregnant students feel safe and supported while working within the pose.

Linda Naulty, who teaches prenatal yoga at Yoga Manila in Makati City, recommends waiting for the first trimester symptoms of nausea, dizziness, and fatigue to subside starting on yoga. Also, it’s best for pregnant women to seek their doctor’s approval before signing up.

Edwina Dominguez-Garchitorena, who also teaches prenatal yoga at Yoga Manila, says it’s best to begin on the 13th week of pregnancy. She says the second trimester is generally when a pregnant woman feels best and can have a strong practice.


When It’s Not Safe
Naulty says prenatal yoga might not be safe for women with a history of miscarriages or cervical insufficiency, and those with a previous back injury such as a herniated disc.


Yoga Benefits for Pregnant Moms
Doing yoga exercise will help alleviate aches and pains in the upper and lower back, increasing good health, vitality, and peace of mind. The poses are designed to increase body awareness and enhance your ability to breathe and relax. It can also help you prepare for childbirth with its focus on breathing and meditation, and on gently building strength and flexibility in birthing positions.

Try this: Cat Stretch
1.    Kneel on the floor, with knees apart and directly beneath the hips. Place your hands on the floor directly beneath and aligned with your shoulders.
2.    Breathe in and gently look up and lift your buttocks, un-tucking the tailbone.  
3.    Exhale and look down to your belly as you tuck the tailbone, allowing your upper back to round upward.
4.    Repeat this for three more rounds. Be sure to link the movements with breathing.

Photo from flickr.com