BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. Karisa Ding is a freelance health writer and editor with expertise in preconception, pregnancy, and parenting content. A mother of two, Ding finds great joy in supporting new and expectant parents by providing information they need for the life-changing journey ahead. Check your local mom groups (Facebook is a great place to start) for trusted recommendations in the area. Keep up the great and important work Clearlight! It's important to keep moving, because standing still for too long slows the rate of blood flow back to the heart in some pregnant women. Women who have practiced yoga through pregnancy are better able to listen to their bodies, to move instinctively and trust that their bodies know what to do. Also use props such as blocks and straps to help you move through different poses with greater stability. Use a wedge or pillows to raise your upper body when you're lying down.

Blocks and pillows can help you get into comfortable, safe positions. The classes also offer tools (such as breathing techniques and positions for birth) to use during the labour that help women feel empowered, in control and able to deal with whatever turn their birthing takes. In your third trimester, do standing poses with your heels to the wall, or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Deep forward and back bends as well as deep twists can lead to injury. Whether you’re a fitness fan or are new to exercise classes and yoga, our gentle yoga sessions can help you get your body ready for birth. We know it’s tough when your bump already makes you feel as if you permanently need the loo, but keeping hydrated is key to help keep headaches at bay. It will help to lengthen your torso and stretch key pressure points in the thighs, creating more space and aiding digestion. If you're already a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. It’s important to take your time with this - listen to your body and wait at least 6 weeks before you start in earnest.

Your growing belly will also affect your sense of balance, so take your time. If I can do for others what you did for me I will be one happy woman! Limit the time you're flat on your back to one minute, and roll over onto your side for 30 seconds between each exercise on your back. Lie on your left or right side with your head resting on your arm or a blanket. The risk of falling or feeling faint from having your head below your heart makes these poses unsafe for most pregnant women. While its scope has expanded over the years, helping pregnant and postpartum women remains a cornerstone. While participating in a class, you are given the opportunity to meet other expecting mothers whom you can share your concerns with. If you're in a yoga class, your instructor may guide you through some breathing exercises. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position. Hold poses only for as long as you're comfortable, and don't push yourself to the point of pain or exhaustion.

If that's not possible, make sure your instructor knows you're pregnant and ask for help modifying poses when necessary. Don't hold poses for a long time. 5. Hold this position for up to 1 minute. Hold the position as long as you like. 4. Place hands on the floor or a block or hold opposite elbows. This practice will wake up the muscles that we need to maintain good structural integrity and a healthy pelvic floor even as big changes are occurring within. For neck comfort, Pregnancy Yoga gaze straight ahead or toward the floor. It is also applicable to keen yogis who have a dedicated practice and are thinking about getting pregnant or who are pregnant and would like to understand how best to support the changing needs of their body as they journey through pregnancy and beyond into motherhood. A strong support system makes childbirth and postpartum easier. International Childbirth Education Association. This can facilitate giving birth, and research shows yoga can improve the outcomes of pregnancy and childbirth.