Yoga is not only a great way to relax and stay fit on a regular basis, it is also a terrific way to prepare for labor when you are pregnant.

There are numerous types of childbirth-prep classes, why choose yoga? For one, it is the fundamental stretching exercise of all time. It will also teach you how to breath in a focused manner, and to center yourself – both extremely valuable skills for a mother-to-be.

Those are the clear benefits. Perhaps less obviously, yoga will:

• Improve your sleep. One study showed that over 55 percent of people who did yoga found that it helped them get better sleep.
• Reduce your stress and anxiety. Over 85 percent of the people in that same study said yoga helped reduce stress.
• Increase the strength, flexibility and endurance of muscles you need for childbirth. These include the pelvic floor, hip, and abdominal core muscles. Yoga lunges and gentle back-bends will help reduce many of the aches and pains you would otherwise experience during your pregnancy, and they will also help to being your body back to a toned condition once you deliver your baby.
• Decrease your lower back pain, nausea, carpal tunnel syndrome symptoms, headaches and shortness of breath.

Like any childbirth-prep classes, taking prenatal yoga in the run-up to having a child will drop you into a support group of other pregnant women.

There are some caveats, however. Avoid the poses which entailextending your legs above your heart or head. Don't be shy about using props to assist you in maintaining postures as your pregnancy progresses.

Keep yourself especially hydrated while practicing prenatal yoga, and be sure to practice only in a cool and well-ventilated space. Obviously avoid Bikram yoga, the so-called “hot yoga” practiced in rooms heated up to 110 degrees Fahrenheit.

Remember, yoga is exercise, and you can overdo it – easily, if you are pregnant. If you are an experienced yoga practitioner, your pregnancy is not the time to start pushing the envelope on your daily routine. Only stretch as far as you would before you became pregnant.

When you choose a prenatal yoga program, be sure it is taught by an instructor experienced in prenatal yoga and not just an opportunist generic yoga instructor. Observe a class first before you make a commitment, and double-check with your doctor that the exercise is right for you.

Sources: Parents