10 Golden Rules of Prenatal Yoga

Below are 10 tips or golden rules everyone should know before starting prenatal yoga 

Regular practice

Prenatal yoga can be practiced daily if you feel like it but it's vital not to over exert yourself.

Build it up slowly

Try start with 15 - 20 minutes minimum at least twice a week and build it up gradually. 

 

Gentle practice

Do not practice yoga rigorously. If you have prior yoga experience, perform poses to about 70 % of your pre-pregnancy ability. Do make the relevant modifications as your body changes and get enough rest.

Breathe naturally

Focus on maintaining natural breathing throughout your practice. This helps to connect both mind and body resulting in increased awareness and intuition.

Breathe easily

Ensure that you breathe easily and comfortably - enough to carry on a conversation.

Do not overstretch

The hormone called relaxin increases during pregnancy helping ligaments loosen in preparation for child birth. Muscle does not have the same elasticity as ligaments and tendons. Do not overstretch because once relaxin leaves the body, it will be hard to regain your shape.

Be stable

Always maintain a stable foundation going into, during and coming out of poses.

Stay positive

Be open minded and positive at all times. Motivate yourself to engage fully in your yoga session because the positive effects to both mind and body will be worth it.

Extra support

Use props such as chairs, walls and blocks for the extra support.

Adapting to energy

If you feel particularly low in energy, place your focus more on gentle postures as well as more breathing and relaxation.