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Prenatal Yoga
A Certified Doula Shares Her Thoughts on Yoga During Pregnancy
By Kelly Camden, Certified Doula
Maybe you have seen yoga photos on magazine covers: slender, athletic-looking people twisting themselves into human pretzels while balancing in seemingly impossible positions. It leaves you wondering, if that is yoga, how could a pregnant woman possibly do it? The answer is prenatal yoga.
During yoga classes that are designed specifically for pregnancy, the focus of the postures is to support the mother's changing body. Prenatal yoga teachers employ many props, such as blankets, bolsters, chairs and blocks, to help pregnant mothers perform a variety poses.
Yoga rewards its practitioners with wonderful health benefits. We often think of strength and flexibility, but in addition, yoga gives us increased joint mobility and improved circulation and digestion, as well as relief from stress. These aspects of well-being become increasingly important during pregnancy, when two beings are dependent upon a properly functioning system.
The postures, or asanas, relieve body tension and tightness, while strengthening the muscles of the back, core and limbs. This assists the body in adjusting to the additional weight of pregnancy while minimizing postural imbalances.
By maintaining the integrity of the spine, movement and breathing become easier. For example, exercises that are "shoulder stretches and chest opening poses will help correct faulty posture by strengthening the muscles which pull the shoulder blades down and together, and stretching the muscles of the rib cage. As the chest expands, the lungs gain freedom and breathing deepens," according to Sandra Jordan, author of Yoga for Pregnancy (St. Martin's Press, 1987).
The strength building postures of yoga also increase endurance, giving mothers a boost during labor. Having endurance allows women to be active during labor so that they may walk, squat and change positions freely and further into the birthing process.
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