Prenatal Yoga

During my pregnancy, I’ve changed my fitness regime quite a bit to embrace keeping a healthy baby and making the most of pregnancy. One of the changes I made was incorporating prenatal yoga into my routine. Since I hadn’t done yoga that much before prenatal yoga, I didn’t really know what to expect or where to head. Luckily, I found my way to Annie Damsky’s studio at Villager Yoga in Mountain Brook. She is both a wealth of knowledge and super welcoming!

I got to take classes with other momma’s to be and friends who came with me and we all agreed that afterwards, we get the similar sensation of a massage. It seriously is so relaxing and your whole body just feels released from tension and strains. One thing that I really loved about this class was at the beginning, each momma to be introduced themselves, how far along they were, and any discomforts she may be feeling. Annie led the class based on what people were struggling with and it was SO nice to get that kind of relief after an hour and a half of class. I found it to be one of my favorite ways to end the work day on Tuesday nights!

I interviewed Annie below so you can know what to expect from a prenatal yoga class and a few things you can do from home to help you ease any pregnancy aches and pains.

Can you start yoga when you are pregnant?

You may start practicing prenatal yoga at any stage in your pregnancy. Many women will start around 14 weeks, when they are more public with their pregnancy and have more energy (and less nausea). Prenatal Yoga is a safe practice to begin even if you haven’t done any yoga before you were pregnant because it works with your natural body mechanics, and it’s a class specialized towards a growing and changing body. I also see a lot of moms starting yoga in their third trimester, because other exercise practices don’t accommodate as much physical comfort, and they are focusing on preparing for labor and delivery.

How is prenatal yoga different than “regular” yoga?

While the focus is heavily placed on breathing with your movement and moving into sequences and poses that benefit strength, flexibility and balance overall (as in “regular” yoga classes), Prenatal Yoga takes a much deeper focus to targeting key areas affected during pregnancy. We focus on specifically strengthening the muscles surrounding the uterus and pelvic floor, improving circulation and increasing overall comfort in the hips and back. Specific breath work and visualization techniques are also introduced that will aid in labor and delivery. We use more props for positioning the body for good alignment and comfort.  The environment is also different. There is a lot more sharing and student interaction in a Prenatal Class, as each woman is on a similar journey. It’s a really awesome community environment.

What tips would you offer someone who is pregnant about going to yoga?

Call the studio first, or visit their website!

> Most studios ask for a doctor’s waiver (the waiver for Villager Yoga is available here)

> Many studios have drop-in classes, some may ask that you register in advance

> Usually mats are available to borrow, but you may want your own so that you can do some yoga at home too

> Dress comfortably

> Bring your water bottle

> Grab a light snack, like almonds or a banana about 20-30 minutes before class (this is different from a “regular” yoga practice, where you typically wouldn’t eat an hour before class)

Back pain is a common complaint during pregnancy. What is the best pose to do at home for back pain?