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Several approaches encourage the use of cushioning props to improve comfort. Most
prenatal yoga poses incorporate an attempt to open the energy points in the pregnant
body to prepare for childbirth. Prenatal yoga practices tend to encourage a gentle
but focused series of strategic poses and movements.
The Baddha Konasana or Cobbler's Pose is a seated pose that encourages the opening of the hips. It is popular for the way it prepares the body for labour by encouraging the pelvic area to prepare for childbirth.
The Balasana or Child's Pose is a stretching pose for the lower back, performed seated on the shins with arms stretched overhead, the head facing downwards and knees placed apart to accommodate the baby. This pose targets tension in the lower back and is supposed to alleviate early-
The Viparita Karani or Legs Up on the Wall Pose inverses the body with a supporting prop to deliver vitality to the central energy points of the body and provide relief from swollen feet and tired backs. It is meant to encourage venous blood collected in the lower torso to drain towards the heart.
The Dog and Cat Stretch is performed on all fours by stretching the spine alternatively inwards and away from the baby bump in gentle flexing movements. Breathing in deep controlled waves is an element of the pose as well. This pose is meant to encourage the flexibility of the spine.
The Garudasana or Eagle Pose works to relieve tension in the shoulder and upper back area. It can be performed either seated or standing, with the pose executed by breathing in turn and bringing the arms to fit together by crossing at the elbows and wrists.
Prenatal yoga is a comprehensive yoga approach to physical and mental fitness/ well-
Prenatal yoga poses encourage the female body to improve flexibility and strength. The strong emphasis on breathing optimization is meant to help achieve a sense of physical balance and a state of calm.
New York has a number of acclaimed and popular studios offering prenatal yoga sessions:
Choose from the Prenatal Yoga Center and Yoga For Two on the Upper West Side. Brooklyn
has Bend and Bloom while Queens is home to Creative Vibrations Yoga Studio. Sivananda
Yoga Vedanta Center and Karma Kids Yoga in the city offer courses for newbies and
pros. Various branches of the YMCA also offer prenatal yoga sessions, check for locations
In Chicago, the Exhale Mind Body Spa comes highly reviewed, located near North Side.
Bloom Yoga Studio (Ravenswood) rates highly for newcomers, along with Soulistic Studio
and Spa (Noble Square). Namaskar Yoga in lakeview, Barre Bee Fit (River North), Yogaview
Lincoln park (Bucktown)and Bend Yoga & Movement (Ukrainian Village) offer well-
Prenatal yoga courses in San Diego are available at the reviewer-
Popular prenatal yoga courses are offered at Be Luminous Yoga in Belltown, 8 Limbs
Yoga Centers & Boutique (various branches) and Seattle Yoga Arts (Capitol Hill).
Whole Life Yoga in Greenwood, Kula Movement in Ballard, Lotus Yoga in Columbia City
and Limber Yoga in West Seattle are recommended by reviewers.
Yoga Garden (Lower Haight), Jane Austin’s Yoga Tree Valencia (Mission), Britt Forhman’s
studio (Bernal Heights) and Satori Yoga Studio come well recommended by patrons and
reviewers. Other popular spots for prenatal yoga classes include It's Yoga Kids (Presidio),
The Mindful Body (Pacific Heights) are also popular.
Houston's most reviewed prenatal courses are offered at YogaOne Studios in Midtown
and The Motherhood Center in Highland Village. Both studios offer courses to suit
beginners and pros with specially designed prenatal wellbeing programs.
Amazon offers a range of prenatal yoga DVDs, several created by popular yoga specialists
and celebrities. The Complete Prenatal Vinyasa Yoga & Short Forms 2DVD set offers
poses performed by Jennifer W. More of Dolphin Yoga and Doula Centre in San Mateo,
The popular Crunch Yoga Mama-
The Jane Austin Prenatal Yoga DVD offers the expertise of teacher Jane Austin, received well by reviewers and appreciated for its intimate and refreshing perspectives.
Prenatal Yoga, the DVD by Shiva Rea and Ted Landon offers a combination of meditation
and breathing advice, gentle yoga moves and relaxation techniques. Prenatal Yoga
with Desi Bartlett offers yogic methods to improve breathing, strengthen the body
and increase flexibility with a trimester-
Yoga During Pregnancy: Without Prior Yoga Experience features teacher Zoe Miku delivering practical yogic techniques to prepare the body for pregnancy and childbirth derived from her professional learning and personal experience.
Yoga Pregnancy: Pre and Post Natal Workouts by LA instructor Heather Seiniger offers prenatal yoga to relieve back pain, ease childbirth and improve mental focus. Continued below....
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