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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 Vrikshasana (Tree Pose)

CNY Healing Arts Center wants you to feel balanced and stable on your journey in life and yoga is one of the best ways to achieve this. Vrikshasana or tree pose is a wonderful pose that teaches balance while toning the muscles of the legs. This elegant pose is not as easy as it looks, but over time it builds tremendous inner and outer strength and a great feeling of accomplishment as you learn to balance on one leg. Besides being lots of fun, the health benefits of vrikshasana or tree pose are worth the effort and initial challenges of falling out of the pose.

Attend a yoga class at the CNY Healing Arts Center nearest you, conveniently located in Syracuse, Rochester and Latham, and we will help you explore the healing benefits of yoga. Check out our class schedules here.

Getting into Tree Pose:
Stand in Tadasana or mountain pose with your toes and ankles touching, your pelvis perpendicular to the floor and your shoulders relaxed and open. The arms are by your side. Ground through your left foot, especially focusing on the big toes joint and then lift your right leg folding at the knee. Place the sole of the right foot up against the upper left inner thigh with the toes pointing downwards and the folded leg perpendicular to the standing leg. Make sure your hips are even- avoid the temptation to sink into the hip of the standing leg. Once you have established your balance, fold the hands in front of your chest in a prayer position. Keep your balance and stretch the arms above your head with your gaze forward. Once you are more comfortable in this pose you can begin to play with curling the chest back and looking up. Keep the balance and hold for as long as possible. Repeat with the left leg.

Health Benefits of Tree Pose

  • Improves balance and stability in the legs
  • On a metaphysical level, helps one to achieve balance in other aspects of life
  • Strengthens the ligaments and tendon of the feet
  • Strengthens and tones the entire standing leg, up to the buttocks
  • Assists the body in establishing pelvic stability
  • Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
  • Builds self-confidence and esteem