Prenatal Yoga and a Few Key Poses to Practice

Should you practice yoga during pregnancy? You bet! A regular prenatal yoga practice can give you more energy, help you get and stay in touch with your changing body and prepare you to have an easier delivery. Plus, prenatal yoga can ease the discomforts of pregnancy, such as moodiness, shortness of breath, swollen ankles, nausea, indigestion and insomnia.

We have many yoga classes that are suitable for you to take part in during your pregnancy at all of our CNY Healing Arts Centers. Check out our class schedule here, it’s separated by location: Syracuse, Albany and Rochester. We hope to see you soon!

Below are a few of the poses that can be very useful to you during this prenatal time. Enjoy and remember you are doing a wonderful job nourishing yourself and your baby by showing up to your yoga practice whether you do 1 pose or a full 60 minute class.

  • Tree Pose is a wonderful balance posture. As you practice this pose you may enjoy the empowering feeling you get when you are in the pose and balancing perfectly. Especially during this time of life when your body is so rapidly changing and may feel a little off balance.
  • Camel Pose is a great upper spine arch and heart opener.
  • Malasana Squat is a pelvic opening pose that’s a perfect birth posture. Note: Do not do malasana squat after 35 weeks because it might bring on labor.
  • Cat Pose is great for stretching your spine and delivering nourishment to the area as well as being good for the baby.
  • Child’s Pose is a fantastic stretch for your back and a wonderfully relaxing pose. It’s one of the favorites that many yogis return to during their practice for a little break and opportunity to go inward.
  • Downward Facing Dog Pose is a wonderful pose and a save inversion for you to do during your pregnancy. It will bring fresh blood to the upper part of our body and underneath the organs. This one can also relieve tension in your back as it stretches during the pose.

The Health Benefits of Dolphin Pose

We at CNY Healing Arts invite you to try this invigorating shoulder-opener. Dolphin Pose is a mild inversion and a great alternative for those who cannot perform Adho Mukha Svanasana (Downward Facing Dog Pose) because of pain or discomfort in their wrists.

To perform this pose with a licensed yoga practitioner, check out our yoga class schedules for each branch of CNY Healing Arts (Syracuse, Rochester, Albany).

Getting Into Dolphin Pose:

Begin on your hands and knees. Place your forearms on the floor parallel to each other, palms down. Your elbows should be directly beneath your shoulders, knees right under your hips. Actively press your hands and forearms into the floor.

Curl your toes under then straighten your legs as if coming into Adho Mukha Svanasana (Downward Facing Dog Pose). If fully straightening your legs causes your back to round, keep the legs at least slightly bent. Lift your sitting bones up toward the sky as you lengthen your spine through the tailbone. Extend down through your heels and keep your shoulder blades firmed against your back.

Don’t rest your head on the floor, which will tempt you to use it as support, or allow it to hang freely. Instead, hold your head between your upper arms in direction with the V-shape of the pose. Breathe deep and slow in Dolphin Pose for 3-8 breaths, then release your knees back to the floor.

Benefits of Dolphin Pose:

  • · Stretches your hamstrings, calves, and arches
  • · Opens your shoulders, chest, and inner armpits
  • · Strengthens your arms and legs
  • · Helps regulate digestion
  • · Tones your core muscles
  • · Therapeutic for menopause, asthma, high blood pressure, flat feet, and sciatica
  • · Relieves back ache, fatigue, stress, and mild depression
  • · Helps prevent osteoporosis


The Health Benefits of Adho Mukha Svanasana (Downward Facing Dog Pose)

CNY Healing Arts Center invites you to enjoy the benefits of one of the most popular yoga poses, adho mukha svanasana or downward facing dog pose. You’ve probably observed your dog doing this pose several times a day. It so happens that our canine friends have been on to something for some time and downward facing dog pose can benefit dogs and humans alike. We have many yoga classes available at all of our locations. View our current class schedule per location here.

Getting Into Downward Facing Dog Pose:
Start on all fours with your knees directly underneath your hip and your hands directly underneath your shoulders. The palms are firmly grounded onto the mat and your fingers are spread. Pull your stomach in and melt your chest towards the floor. Tuck your toes underneath you. Lift your knees away from the floor, lengthen your spine backwards and shoot your tailbone up towards the sky as you straighten out your legs. Push the top of your thighs back and stretch your heels towards the floor. Form the shoulder blades onto the back, release the neck and extend your heart towards your thighs. Hold the pose for 5 inhales and exhales and then rest in child’s pose with your knees on the floor, your forehead on the floor in front of your knees and your hands beside you on the floor.

Health Benefits of Downward Facing Dog Pose:

  • Inverted poses are extremely important because they reverse the action of gravity on the body and get the blood and lymph flowing in opposite directions.
  • On an emotional level downward facing dog helps turn everything on its head and helps us see things from a different angle.
  • It helps boost self-confidence.
  • Because of the increased blood flow to the top of the body, shoulder stand can help improve brain function and cognition and reduce anxiety and depression.
  • Takes pressure off the heart, which has to work less to get blood flowing to the brain.
  • Strengthens and tones the arms and legs
  • Because of the weight bearing nature of the posture on the arms and legs it helps strengthen the bones and prevent osteoporosis.
  • Lengthens and straightens the spine, helping to relieve pain in the upper, middle and lower back.
  • The body gets a 360-degree stretch in just one pose.