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Prenatal Yoga is a great way to stay moving during your pregnancy. There are many benefits to keeping your body active and fit during pregnancy, and some specific poses depending on the trimester you’re in. There are studios all around, but I’ll tell you about some that are local to Frederick, Maryland. 

Benefits to Prenatal Yoga

There are many benefits to exercising during pregnancy, but prenatal yoga specifically helps in the following area, from American Pregnancy:

• Improved sleep
• Reduced stress
• Increased strength, flexibility, and endurance
• Decreased lower back pain
• Decreased nausea
• Decreased carpal tunnel syndrome
• Decreased headaches
• Reduced risk of preterm labor
• Lowered risk of intrauterine growth restriction (a condition that slows the baby’s growth)

More benefits, from Parents Magazine:

• Supports Your Changing Body
• Tones Important Muscle Groups
• Prepares for Labor and Delivery
• Provides Relief From Common Pregnancy Complaints
• Promotes Connection With Your Baby
• Gives You a Healthier Pregnancy
• Encourages You to Make Friends With Like-Minded Mamas

If you want to read, in detail, what all these mean and how they can help you during your pregnancy, you can click here to read more about each of these benefits.

Specific Prenatal Yoga Poses 

In prenatal yoga, there are many exercises and stretches you can do! To learn more about which ones are specific to the growth and development of your baby, and to see photos of each pose, click here. As stated in the article, there are also things you should avoid during the first trimester of your pregnancy. Before starting any exercise, always consult your doctor and read any cautionary information.

Here are some Yoga poses that are great for the first semester, click the article to read about modifications for each pose, during all trimesters as well. 

First semester yoga poses:

• Head-to-Knee Forward Bend (Janu Sirsasana)
• Wide-Angle Seated Forward Bend (Upavistha Konasana)
• Cat-Cow Pose (Marjaryasana to Bitilasana)

Second semester yoga poses:

• Bound Angle Pose (Baddha Konasana)
• Child’s Pose (Balasana)
• Triangle Pose (Trikonasana)
• Standing Forward Bend (Uttanasana)

Third trimester yoga poses 

• Warrior II (Virabhadrasana II)
• Garland Pose (Malasana)
• Easy Pose (Sukhasana)
• Side Corpse Pose (Parsva Savasana)

Yoga studios in Frederick Maryland
that offer prenatal classes

• Fit2Shine
• Lifeswork Yoga
• Give Rise Studio
• Yogamour Yoga & Healing Arts

Do you have any experiences with yoga? Prenatal or otherwise? Any experience with these studios or others around Frederick? I’d love to hear from you in the comments! And feel free to share this article with anyone you think may enjoy it.