This week we welcome guest writer Aleah Kristy to the Yoga Living Project blog. She's put together her thoughts and advice for those who wish to incorporate yoga into their pregnancy as well as details regarding prenatal yoga and how to make sure health and safety is your top priority. If you are interested in guest writing for YLP, please send an email to This email address is being protected from spambots. You need JavaScript enabled to view it.



Pregnancy is a nine-month-long journey where life subsists in your womb. This period can be challenging, scary even
as this life depends so much on you. It is, therefore, vital that you take a holistic approach to staying as healthy as
possible. By doing so, you will ensure not only your own wellbeing, but also your family's. To help you out, Cambio
has compiled this article to help you take better care of your health during your pregnancy and for more on prenatal
yoga and exercise, listen to our previous podcast with Kari Kwinn.

In a recent article by Dr. John Botti, he clarifies that "exercise is not a process that needs be eschewed or prevented
during pregnancy." Dr. Botti, who has studied the effects of exercise on moderately conditioned pregnant women,
adds that a “reasonably performed exercise” can be beneficial rather than harmful. As such, incorporating low to
moderate aerobic activity such as walking, swimming and yoga is all a pregnant woman needs. This could include
anywhere from 20 to 30 minutes of brisk walking three times a week. Swimming and water aerobics are also highly
recommended as these activities help rid your body of excess fluid and have little chance of physical injury as the
water resistance is low impact and helps strengthen your muscles. Because all women are not the same, it is
recommended that you listen to your body and exercise according to how you feel.

Actress Jessica Alba knows the benefits of exercise and yoga first hand, as she is part of People Magazine’s list of
celebrities who kept their workouts while pregnant. Alba routinely showed off her pregnancy workouts, which included
strengthening exercises and yoga. Also part of this list, are Serena Williams and Hilaria Baldwin, the yogist wife of
actor Alec Baldwin. Like Alba, Williams continued exercising even as she was expecting. With 23 Grand Slams to her
name Williams is considered the most successful tennis player in the annals of the women’s game. She stayed in
such good shape during her pregnancy that she was able to play competitive tennis just two months after giving birth.
Baldwin, meanwhile, continued practicing yoga during her pregnancy and she complemented her sessions with
hours-long barre classes.

The benefits of yoga and exercise cannot be overstated; apart from general overall wellness it provides for improved
sleep, reduced stress, decreased nausea and headaches and, according to the American Pregnancy Association a
reduction of hypertension-related complications as well as a less intensive labor. The deep breathing required for
yoga also relaxes and centers you, helping you prepare for the focused breathing you’ll need during labor. Keep in
mind, however, that highly intensive forms of yoga such as Bikram may not be safe for expecting mothers as it may
cause hyperthermia. Also, poses which require prolonged abdominal stretching are also not safe during pregnancy.
Moreover, women who are at risk of premature labor should not practice prenatal yoga. A lot goes on into staying all
fit and healthy during pregnancy. By incorporating the advice outlined here, you are taking important steps towards
ensuring good health both for you and your family.

Image credit: Pexels
Written by Aleah Kristy
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