The stretching and relaxation of a weekly yoga class is a great tonic during pregnancy.  Many women find that yoga helps to relieve pregnancy-related conditions and learning relaxation skills is good for both Mum and baby.  Yoga also helps to prepare both physically and mentally for the birth ahead.  Yoga postures should be practiced under the guidance of a qualified teacher to ensure safe practice.

The swan pose is a great release posture during pregnancy.  It takes the weight off the back for a while and gives it a nice stretch.  The hip joints are stretched and opening of the pelvic area is encouraged. The chest area is opened, encouraging deeper breathing as the movement of the diaphragm is restricted by the growing baby and uterus.  (May be uncomfortable for those suffering from heartburn - a common problem during pregnancy.)

Tadasana, or mountain pose, practiced correctly helps to relieve pregnancy-related back ache, which is often caused by bad posture.  Many people have a tendency to stand with an over-accentuated curve in the lumbar spine (lower back).  This can be accentuated even more during pregnancy and can cause back ache.

Tadasana also helps with tiredness, as tiredness often causes a sagging posture, which restricts the breathing, already restricted by the growing baby.  Shallow breathing causes tiredness, which encourages bad posture!  Break the cycle by practicing Tadasana and deep breathing every day!

Standing postures, such as Trikonasana, the triangle pose, help with fluid retention in the feet and ankles, as well as all the other benefits associated with this posture.  Care must be taken, particularly towards the end of pregnancy, not to over-stretch the muscles.  The muscles and joints are more 'stretchy' than normal during pregnancy, due to the release of the hormone relaxin, which is released into the bloodstream in preparation for the birth.  If any posture becomes uncomfortable or does not feel appropriate it should be left out - there is so much else that still can be done.

Relaxation is a learnt skill which improves with practice.  The relaxation response opposes the effects of stress which has benefits for both Mum and baby.  If lying on the back is uncomfortable, try the 'recovery position' as shown below.  Any number of blocks or cushions can be used for comfort!

Meditation and breathing exercises help to get in touch with those birthing instincts that reside within every woman.  Bringing a new life into the world is a great life-changing experience.  Taking some time to reflect and meditate helps to increase confidence and inner strength, in preparation for the great event to come.

For more information about yoga for pregnancy see "Preparing for Birth with Yoga", an excellent book by Janet Balaskas.

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