What are the benefits of in Pregnancy? They are similar to when not pregnant: Integrate the mind-body connection Increase core strength Increase flexibility Improve balance Reduce stress

Overall: Increased confidence on and off the mat Increased mental preparedness for labor and birth

3rd limb: – postures - Increased physical strength and balance - Improved circulation

4th limb: - breath control; energy Yogic breathing is one of the most effective coping skills in labor. It can assist with managing pain and anxiety. Pranayama is also about the flow of internal energy and how to harness that and this can be very helpful in labor and delivery.

5th limb: Pratyahara – withdrawal of the senses is excellent for physical and mental relaxation and childbirth preparation. It is said that one hour of Yoga Nidra is equal to 4 hours of sleep. It works so effectively on the mind that it is often called psychic sleep. It should not be used to replace sleep, but to supplement your sleep so you are more restful during your pregnancy – particularly during times when sleep is of poor quality early in the pregnancy and nearing birth.

6th limb: Dharana – concentration assist with focus and concentration and some mudras can have a powerful effect on women’s reproductive organs.

7th limb: Dhyana – meditation Being in the present moment. Meditation brings an incredible awareness which helps you connect with your baby in a way that is impossible to put to words.

www.yoganh.com Who should practice yoga in pregnancy? First Trimester: No practice during first trimester, depends on: - If student has had a regular practice before pregnancy – if not, ONLY gentle or prenatal yoga. - If student has had a history of miscarriages before this pregnancy – do not practice first trimester.

Second Trimester: If student has had a regular practice, they can likely resume that practice knowing the guidelines stated in the LY handout. If they did not have a regular practice (assumes 3x week for at least a year), they should ONLY prenatal yoga. They may say ‘my doctor said I should do yoga’, however some doctors are not aware of the various types of yoga practice, so we suggest ONLY prenatal for students who have not practiced yoga before or for those who have not had a regular practice in the year previous to their pregnancy.

Third Trimester: There are more limitations due to the size of the belly, center of gravity.

In terms of sequencing, considering teaching an all trimester class of pregnant women, based on third trimester so you won’t spend as much time on variations.

FOR ALL TRIMESTERS - Avoid Inversions if they did not have a regular practice. Down Dog is considered a mild inversion and can be practiced in gentle flow classes, but try to avoid teaching in prenatal classes where have women at all trimesters. - Legs up the wall is a great adaptation for inversion while it feels comfortable. In third trimester, it is not appropriate for as long a period as the first and second trimesters. - Avoid jumping - Avoid deep back bends - Avoid abdominal strengthening postures - Avoid lying on the belly - After 6 months avoid lying on the back for long periods of time. - Avoid Bikram Yoga (too hot) - Avoid Pranayama that requires retention of the breath or rapid inhales and exhales - Drink water before, during and after class - Eat a small meal or snack one hour before class

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