The Fulton Family Y now is offering a Prenatal Yoga class from 9:30 to 10:30 a.m. Mondays.
Y officials say it is important for both mother and baby for mom to stay fit during pregnancy. Prenatal yoga classes provide a wonderful space for expectant mothers to attune to the child in class and in their lives; to revel in this time of growth and joy and to meet and share with other expectant mothers.
Each class begins with 5-10 minutes of centering and breathing, followed by warm-ups, yoga pose practice, cool-down, relaxation and a final centering.
Certified instructor Karen Haas, who is a registered yoga teacher with 200 hours of training, will offer options for poses so students can adapt their practice for their level of fitness and experience.
Here are some questions people often have about yoga during pregnancy:
Are there styles of yoga that aren’t recommended for pregnant women?
There are many different styles of yoga — some more strenuous than others. Prenatal yoga and hatha (gentle) yoga are the best choices for pregnant women. If they’re not an option, talk to the instructor about your pregnancy before starting any other yoga class.
Be careful to avoid Bikram yoga, commonly called hot yoga, which involves doing vigorous poses in a room heated to 100 to 110 F (38 to 43 C). Bikram yoga may raise your body temperature too much, causing a condition known as hyperthermia. In addition, ashtanga and other types of power yoga may be too strenuous for women who aren’t experienced yoga practitioners.
Are there special safety guidelines for prenatal yoga?
· Talk to your health care provider before you begin a prenatal yoga program to ensure you have his or her OK.
· Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on most, if not all, days of the week. However, even shorter or less frequent workouts can help you stay in shape and prepare for labor.
· Pace yourself. If you can’t speak normally while you’re doing prenatal yoga, you’re probably pushing yourself too hard.
· Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids during prenatal yoga to keep yourself hydrated.
· Avoid certain postures. When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen.
· Don’t overdo it. As you do prenatal yoga, pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.
Call the YMCA at 598-9622 to sign up for classes or find out more about the classes we offer by logging onto our website at www.fultonymca.com/
Those interersted also can also connect with the Y on Facebook to get updated information on what the Y has to offer.