Just finished doing yoga with Hilaria Baldwin, using her new DVD @Home with Hilaria Baldwin: Fit Mommy-to-Be Prenatal Yoga.
Prenatal Yoga is something that I recommend to every single pregnant patient I encounter. I always have my patients check with their Obstetrician first, though, especially if there is a high risk pregnancy. Otherwise, I believe very strongly that prenatal yoga is the most important thing you can do for your body while pregnant, next to eating a healthy diet and taking fish oil and enough calcium.
Prenatal yoga is so important on so many different levels. I have pregnant women come to me all the time complaining of pains deep in the hips and lower back. Prenatal yoga, especially if started early in the pregnancy, is the key to feeling wonderful throughout and after your pregnancy.
*There are many benefits of doing Yoga while pregnant*
Remember, always check with your doctor before starting any new exercise program, especially if you have a high risk pregnancy.
As you review the many benefits I have listed below, keep in mind that @Home with Hilaria Baldwin: Fit Mommy-to-Be Prenatal Yoga is wonderfully consistent with all of these benefits.
- Less Pain! Yoga can help relieve neck pain, upper back pain, lower back pain, hip pain, and pelvic pain. This is why I tell my pregnant patients that Yoga is mandatory!
By opening up the hips, sacrum, and pelvis, the ligaments are more easily stretched to accommodate the baby’s head in a vaginal childbirth. This means an easier labor for mommy!
- With all of the stretching involved, the muscles of the lower back, hips, and pelvis, become more relaxed and resilient, decreasing inflammation caused by the stress of holding the excess weight of the baby. With less inflammation, there will be less pain during labor.
- With increased “range of motion” of the lower back (lumbar spine), hips, sacrum and pelvis, you will feel less stiffness throughout the day. The more you move, the more you will be able to move!
- During yoga, there is a lot of spinal work which opens up the hormonal centers in the body. This counteracts hormonal imbalance which leads to constipation, moodiness, restless legs, insomnia, hot flashes, and excess weight gain. The lower back section of this video targets the hormones of the lower body, balancing estrogen and progesterone (mood, weight gain, constipation) and cortisol (stress hormones).
- Yoga increases your sense of well being by releasing endorphins, increasing flexibility, filling you with energy and vitality, helping relaxation and sleep, and toning and strengthening your body.
- Yoga is my favorite way to improve posture. In pregnancy especially, it is easy to allow the weight of the belly to cause excessive lordosis of the lumbar spine and kyphosis of the thoracic spine. It happens as you lean back slightly and the baby pulls your lower back forward, pressuring your lower and upper spine into a contorted, stressful and painful position. Yoga is the natural way to strengthen and lengthen the spine, without feeling like you are forcing yourself into an uncomfortable position.
The bottom line is that when you do Yoga, you feel great!
Remember, it’s never too late to start your Yoga program, even if you are nearing the end of your pregnancy. At the same time, the earlier you start, the easier it will be!
Today I went ahead and did yoga with Hilaria in my living room, watching the DVD. Here are my observations:
- It is a beautiful production. I love the setting, with the relaxing environment. Very professional.
- Hilaria encourages nose breathing, which is vital to yoga practice. Excellent.
- There are 2 other ladies in the video that practice at different levels. With three different levels for each yoga pose, it is much less intimidating to find the one that fits your level of practice.
- Her use of yoga bricks and cushion was great.
- Great stretching of hamstrings, calves, adductors, thighs, and lower spine.
- Great strengthening of hips, legs, and buttocks.
- Excellent stretching and strengthening of the abdominals and core.
There are 3 main sections to the video:
- In the first section, she does an excellent job with posture, strengthening, and toning. Excellent lower back stretches and strengthening.
- In the second section, the hip opening stretches are excellent. They will definitely help to relieve the pressure and pain from your hips and pelvis, and prepare for labor. Again, it’s really good that she has the different ladies at different levels because a few of the stretches are somewhat challenging. But she makes for great accommodation with modified poses, pillows and blocks.
- The last section, “Express De-Stress,” is my favorite. It is only 13 minutes, and hits a little bit of low back and hips, just enough to loosen up and relax the body. It’s a great “anytime” yoga to throw on, get a short but sweet stretch, and relax.
The bonus partner stretches with her husband, Alec Baldwin, are actually really good. I love the downward dog help, especially. And Mr. Baldwin’s facial expressions are priceless!
In the video, Hilaria is herself quite pregnant, and she does the poses with ease and grace. She is very careful to protect her baby, and reminds us often to do the same. There is no forced movements! Gracefully done.
I have been doing yoga for many years, and the great thing about this video was that I was able to do the beginner level of some of the poses I hadn’t practiced in the past, while practicing a deeper stretch on the more familiar poses. By having the 3 ladies at 3 different levels, one can start easier if you are a beginner, and then slowly and gently make progress with time. In this manner, the DVD is plenty enough to last multiple pregnancies.
When doing yoga while pregnant, don’t force anything. Go super slow, be super gentle with your body and your baby. It is meant to be an enjoyable experience, so early injuries will kill the motivation for continuing. Take care with your body, especially if you are starting later in your pregnancy. Those lower back, hip, sacrum and pelvis muscles and joints are going to be very tight and painful, so the stretching and moving process must be done very slowly and gently.
Again, always consult with your obstetrician before beginning any exercise program while pregnant, especially if you have a high risk pregnancy.
Thank you so much for reading!
Blessings and Peace to you in your pregnancy and family life!
Love,
Dr. Moses.
