Ideal Bite

Prenatal Yoga at Home

Om Sweet Om

10.28.2009

Submitted by alara on Tue, 10/27/2009 - 11:00pm.

Health & Care

The Bite:

What's the easiest way to do downward dog while you're pregnant? Stay home and try online yoga options just for mamas-to-be (at least you won't have to get in a car). These classes'll help you relax and prep you for the big event on your own schedule and in your own living room, without crossing the threshold on cost or waste.

The Benefits:

Prenatal yoga poses make for a more comfortable pregnancy: They help relieve pain and stress on your joints, teach breathing techniques, and stretch key areas you'll use in labor - like your hips and groin.
Doing yoga at home rather than at a studio conserves gas, since you won't need to drive to a class.
Downloads and online podcasts let you practice whenever and wherever you want, so the only house rules you need to play by are your own.
Studio classes average $20 for a single session, while yoga downloads are affordable, even free and yours to keep.

Wanna Try:

My Yoga Online - a dozen prenatal videos, 5 minutes to an hour long, that you can watch on your computer ($10/unlimited downloads per month).
YouTube - about 500 short videos under 10 minutes that give a range of poses and sequences for all stages of pregnancy; Expert Village series has the best video quality.
Prenatal Yoga Center - this NYC-based studio offers several free online videos, 10-20 minutes long, focusing on common prenatal needs such as shoulder, hip, and chest openers. Also articles, blogs, and forums.
iTunes - free podcasts from Mamaste and Prenatal Yoga Center include yoga poses, guided meditations, and breathing practices for labor rehearsal.
Yoga Journal - mostly written descriptions, but detailed and clear pose instructions with interesting modifications using props and partners; some poses include video demos.
Netflix - use your subscription to access prenatal yoga videos hosted by renowned yogis like Shiva Rea and Mark Blanchard ($5/month).

Timeout

LA mom Anita Manglani-Mawji practiced Hatha yoga when she was pregnant with Sage, now 3. Vipariti karani (legs up the wall ) relieved pressure on her muscles and joints.