Prenatal Yoga tips

There are forms of yoga to suit any fitness level. It's safe to do in pregnancy, and with the right modifications, can help you to stay fit, strong and supple.

Most yoga classes begin with a warm-up session to stretch your back, arms and legs. After that, postures will help to boost your strength and endurance. Classes usually end with a relaxation or guided meditation session to help you to wind down and feel refreshed. Most yoga classes last for about 90 minutes.

What are the benefits of yoga?

If you do it regularly, yoga is an excellent way to improve your physical, mental and emotional well-being. The postures may help you to:

• Improve your circulation, muscle tone and flexibility.
• Stay mentally agile through relaxation, breathing and meditation.
• Feel calm, and ease muscle tension.

Prenatal yoga: What you need to know

If you're pregnant and looking for ways to relax or stay fit, you may be considering prenatal yoga. Good for you! But did you know that prenatal yoga may also help you prepare for labor and promote your baby's health? Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.

Are any yoga postures unsafe during pregnancy?

The following postures and positions are not recommended during pregnancy:

• Lying on your back after 16 weeks.
• Breathing exercises that involve holding your breath or taking short, forceful breaths.
• Strong stretches or difficult positions that put you under strain.
• Lying on your tummy (prone).
• Upside-down postures (inversions).
• Back bends.
• Strong twists.

When can I start doing yoga in pregnancy?

The best time to start yoga if you've never done it before is in the second trimester, after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester, if you're not used to them.