Yoga is a mindfulness-based practice that is traditionally conceptualized as a physical practice that encourages us to link breath with movement as you move through various asanas (or postures). Through this process, the student cultivates awareness of mind, body, and spirit, and for pregnant women in particular, the spirit of her baby. Stepping outside this traditional perspective, the practice of yoga (and meditation) also helps us to to step away from the mental chatter that often dictates our behaviors, creating space from often unhealthy thoughts and emotions, ultimately allowing us to engage in perspective-taking and less reactivity.

Expectant mamas experience enormous physical, emotional, and spiritual changes that prepare them to create and welcome another human being into the world. When your body is healthy, it provides a better environment for your baby to grow and develop. Physically, a prenatal yoga practice is an amazing way to stay healthy and strong, especially with significant changes to the body due to hormonal fluctuations. Yoga for pregnant women in particular can cultivate relaxation and help to prepare a mother’s body and mind for the birthing experience. As a clinician and researcher, I was well-versed in the many physical and emotional benefits of yoga for pregnancy; nevertheless, my own experience of pregnancy forced me to dig a little deeper into these benefits. Because I was over the age of 35 when I became pregnant, a traditional medical perspective would consider me to be of “advanced maternal age.” To add to this, I wanted to have a home birth with a midwife – frowned upon at my age. These two things in concert, I was told, would likely result in an unpleasant childbirth experience. My yoga (and meditation) practice was foundational during this time, as I sat with this feedback and continued to trust that voice of inner wisdom. My practice helped me to step away from preconceived notions of how the advanced maternal age population (i.e., 35+) experiences pregnancy, and to allow my pregnancy to unfold without these preconceived ideas or notions that would typically dictate my decision-making.

Yoga during pregnancy was my lifeline, as it has been during other significant transitions in my life. The beautiful thing about yoga (and meditation) is that it somehow knows exactly what you need in that moment, especially if you can let go of expectations around what your practice “should” look like. Even if you have a well-established practice prior to pregnancy, you may find that during pregnancy, asanas need to be modified to protect your growing belly, or to work with pregnancy-related discomforts such as nausea, fatigue, and back pain. There were days when I would do a more restorative/yin-style practice versus a rigorous flow practice, and times when I would primarily sit in silence, repeat a mantra, and visualize childbirth from a strong, centered self. Eventually, restorative became the dominant theme of my practice, with an intention to cultivate and nurture the intuitive wisdom that would continue to support my pregnancy and the childbirth process.

The practice of yoga during pregnancy can support expectant mamas in tuning into their bodies and trusting that intuitive wisdom. Whether it’s the physical or the emotional benefits you are deriving from your practice, work to stay open to the experience, living from a place of acceptance and nonattachment to any particular outcome.

Author: Melissa Mercedes

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My pregnancy was a yoga practice in itself. When pregnant, I had so many expectations around what my practice “should” look like. And, I had a strong practice prior to pregnancy so did not think for a moment that I would have to modify my asana practice. From the very beginning, my pregnancy was difficult with chronic nausea and fatigue and swelling in the feet due to increased progesterone and slowed circulation. I had to practice nonattachment and surrender for nine months with so many things including refraining from favorite foods and drinks, significant shift in lifestyle and career, as well as modifying my asana practice. My practice was whittled down to basic yoga poses with restorative becoming the dominant theme. Over time, the focus of my practice shifted from physical to emotional, with an aim to develop and nurture the intuitive wisdom that would support pregnancy, childbirth, and beyond.

Why yoga is optimal for pregnant women

When your body is healthy, it provides a better atmosphere for your baby to grow and develop. Physically, a prenatal yoga practice is an amazing way to stay healthy and strong, especially with significant changes to the body due to hormonal fluctuations. From an emotional perspective, yoga supports us by turning off the rational, thinking mind and allowing the body to lead instead. Further, the connection with breath, a cornerstone of yoga, allows you to go within, dropping away from the mental chatter and gaining clarity on what really matters, especially as you traverse the magical journey of pregnancy.

Pregnancy’s effect on the body

During pregnancy, the body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. Muscle tissue begins to relax and joints start to loosen as early as the first trimester, allowing the uterus to stretch as the baby gets bigger. While it is important to address physical aspects with pregnancy poses first trimester, emotional fortitude during this time is equally if not more important to cultivate and nurture. With this in mind, following is a list of safe yoga poses for pregnancy. These are just suggestions and not by any means an exhaustive list of poses.

Pregnancy yoga poses:

Basic yoga poses that emphasize building strength in the back and legs, lengthening the pelvis, and bolstering expectant mama’s sense of self and connection with her babe.

Here are a few suggestions for yoga postures that emphasize healthy prenatal exercise. These poses can be foundational for beginners just starting yoga, or poses to integrate with an already existing practice.

Safe Pregnancy Yoga Poses

    1. Cat-cow pose

Benefits: Helps to lengthen the spine and creates space in the upper back and stimulates the abdominal muscles. When practicing these poses, place emphasis on rounding of the upper (versus lower) part of the back.

    2. Standing poses

• Warrior II pose
• Extended side angle pose
• Triangle pose

Benefits: These poses not only work to strengthen the legs, open the hips and relieve the back, but also encourage healthy circulation to prevent cramping as blood pressure starts to drop during pregnancy. Triangle creates an open twist, which relieves back pain and promote a healthy posture, especially with tendency to round shoulders and upper back due to increase in new breast tissue.

    3. Squats

Benefits: Squats help to shorten the birth canal; baby has a shorter distance to travel when coming out of the body. Squats also help to strengthen the legs and open the hips. When doing squats, consider using a blanket, with heels on the blanket, toes off the blanket at a 45 angle. The support of the blanket maintains length in the spine and overarching in the lower back.

    4. Balancing poses

• Tree pose
• Warrior III pose
• Standing half moon pose

Benefits: Similar to standing poses, these are great for building strength in the legs and increasing circulation to prevent swelling in the feet and ankles (Note: If you feel loss of balance or dizziness, consider practicing at the wall or with a chair).

    5. Seated poses

• Sitting Side stretch pose
• Easy pose with twist (“Seated twist”)

Benefits: Open twists opens the sides of the waist, pelvis, and stretches the hips to create more space through the torso.

    6. Hip openers (seated)

• Bound angle pose
• Wide-legged forward bend pose

Benefits: Relieves aches in the lower back, opens the hip joints, and creates space around the pelvis.

    7. Savasana

It is recommended to lie on the left side to encourage the baby into the optimum position for birth and supports the heart and blood flow. Around 34 weeks, expectant mamas should avoid lying flat on the back for any extended length of time due to the weight of the baby on the vena cava (a major vein carrying blood from the lower body to the heart). Savasana lends itself nicely to the theme of pregnancy, which is to slow down as the pregnancy progress, rest and sink into that place of stillness and relaxation.

While not considered a specific pose per se, facilitating connection with breath (think Ujjayi, alternate-nostril breathing) is powerful throughout pregnancy and a major player during childbirth. It not only facilitates the connection with physical sensations and the growing life force within, but also functions to support mindfulness as it serves as a focal point for us to come back to whenever we get sucked into the mental chatter of our minds. As if this isn’t enough, the breath also supports relaxation by slowing down the mind and body via activation of the parasympathetic nervous system (aka “relaxation response”).

The practice of yoga during pregnancy can support expectant mamas in tuning into their bodies and trusting their intuitive wisdom. Whether it’s the physical or emotional benefits you are deriving from your prenatal practice, work to stay open to the experience, living from a place of acceptance and nonattachment. Finally, self-compassion cultivated through your practice can be a pillar of strength as you traverse the many changes, both emotional and physical, that come with pregnancy and beyond.  

If you would like to read more about how you can practice yoga in a healthy way during pregnancy, please read “What Yoga Poses to Avoid When Pregnant.”

Interested in viewing some of our prenatal yoga classes with Melissa?  Check out our Prenatal Yoga category type in the Video page at Poweryoga.com.

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Pregnancy is a special time in a woman’s life that is ripe for nurturing, slowing down, and reflecting. Practicing yoga during pregnancy can prepare a woman’s mind and body for the wild, magical journey of pregnancy and childbirth. Physically speaking, prenatal yoga can build stability in the lower back, strengthen the uterus and pelvic muscles, and improve circulation, all of which supports the body during pregnancy and childbirth. From an emotional perspective, prenatal yoga helps to create mental space for reflection and cultivating connection with that deep intuitive self that is necessary for mamas when riding the turbulent waves of childbirth and beyond in a conscious and loving way.

Yoga Classes for Pregnant Women

The ideal yoga class for a pregnant woman is that which takes into consideration the physiological effects of pregnancy on the woman’s body and discomfort(s) that may arise with each trimester. The three pregnancy hormones–relaxin, estrogen and progesterone—undergo significant fluctuation that is often associated with emotional and physical instability. Along the way there is a dismantling of connective tissue, ligaments and tendons to create space for the growing baby, placenta, and uterus. Given this “loosening” effect on the pregnant body, it is important to approach one’s practice mindfully without expectations of what the practice should look like.

Some expectant mamas who have a strong practice prior to pregnancy continue their practice with little to no modifications as they journey through each trimester. Nonetheless, even if you had a well-established practice pre-pregnancy, you may find that you want to modify certain poses to protect your growing baby and to address any pregnancy-related discomforts such as nausea, swelling, fatigue and back pain.

Personally, yoga helped me through a difficult pregnancy characterized by chronic nausea, fatigue, and swelling towards the end. Nonetheless, each woman has her own unique experience. An important theme across all trimesters is to listen to your body and to practice with self-compassion, letting go of any attachments that define how your practice “should” look at any given time. And, if interested, to connect with yoga instructors familiar with the pregnant body to learn about yoga poses to avoid while pregnant.

So, why do we care about modifying or avoiding yoga poses altogether while pregnant?

The highest risk for miscarriage occurs in the first trimester. This is the time of embryo implantation and attachment of the placenta to the uterus. So, yoga poses to avoid when pregnant and in the first trimester might be worth exploring. While yoga is considered a form of healthy exercise to engage in during pregnancy, there are some yoga poses we may want to modify or avoid during pregnancy.

There are general recommendations for pregnant women, broken down by each trimester. For example, in the first trimester yoga poses to avoid during pregnancy are deep twists and those that engage the abdomen to curtail any potential impact on the implantation process. And, certain belly down poses like cobra might be fine as long as the lower belly is not compromised. Second trimester recommendations include spreading feet wide apart to make space for the growing belly and continuing to minimize deep, closed twists. By the third trimester, pregnant women should consider asana modifications that emphasize creating space for the belly and baby and avoiding compression of the belly. Supine poses at this stage should also be considered.

How do we know what yoga poses to avoid when pregnant?

Following is a list, albeit not exhaustive, of yoga poses to consider avoiding while pregnant based on my personal experience and training. Nonetheless, should you have questions, it is always recommended to consult with your healthcare provider or a yoga instructor knowledgeable with modifications for pregnant women.

1. Abdominal poses: Consider avoiding poses that require contraction of the abdomen (e.g., boat, low boat), especially during the first trimester. Transverse abdominal exercises practiced in the second and third trimester, however, can support a healthy and strong back and will aid in pushing during labor.

2. Backbends: Intense backbends such as full wheel can potentially overstretch the abdominal muscles, so should be practiced with caution or skipped altogether. Emphasis should be placed on safe backbends that target opening of the upper back rather than exacerbating the already present arch of the lower spine, and opening the chest to counteract rounding of the shoulders and upper back, a byproduct of the growing and expanding belly.

3. Breathing techniques: Consider avoiding breathing techniques that require breath retention or quick, rapid movements of the belly like breath of fire or bellows breath. This said, I practiced alternate nostril breathing but without breath retention during my pregnancy as I found this practice to quickly ground me in my body and clear the clutter from my mind, preparing me for my sitting practice. You may also want to consider modifying ujjiyi given that often times, expectant mamas experience stuffy noses due to inflamed mucous membranes. Also, when in labor the tendency is to breathe in through the nose, out through the mouth.

4. Deep or closed twists: It is best to refrain from closed twists (think revolved triangle, lunge), which are optimal for the nonpregnant body as they work to compress and cleanse the internal organs. However, for pregnant women, deep twists could affect blood flow and oxygen traveling to baby. Instead, focus on open twists with baby pointed forward, which aligns with the idea of creating space for baby to grow and expand in utero.

5. Full inversions: Inversions such as headstand and shoulderstand could send mixed signals to the baby. You want head facing down. Milder inversions with head below the heart such as downward dog and separate leg forward fold are fine, but if you experience nausea or feel discomfort when bringing head down, either come out of the pose early or refrain from practicing it.

6. Jumping transitions: Jumping forward and back in sun salutations may disturb the implantation process during the first trimester. Again, connect to your intuition and tune in to what feels right for your body. Hormonal fluctuations during pregnancy can have unexpected effects on the body. Some mamas will implement little to no modifications (including inversions) all the way up until their due date.

7. Prone or belly down poses: Some belly down poses, such as cobra, are fine if you are mindful of grounding below the belly (pubic bone) and lengthening through the lower back. This way, the belly and hence baby do not endure the weight of your body. As always, if you are unsure, either skip the pose altogether or consult with a teacher who is familiar with asana modifications during pregnancy. Bow pose and locust pose tend apply direct pressure to the uterus (especially without the assistance of hands as in cobra pose) and should be avoided.

Personally, I put my practice on hold during the first trimester and spent time in nature taking long walks, and cultivating my sitting meditation practice with the use of mantras and affirmations. The majority of my practice during the second and third trimester was spent at home doing my own flow incorporating the above recommendations to avoid certain yoga poses. Due to chronic morning sickness and fatigue, and towards the end of my pregnancy significant swelling in my feet and ankles, I did not have the energy for a vigorous practice. My practice became more about rejoicing in the experience of being able to step onto my mat when I could, and integrating mindfulness meditation techniques with the yoga poses. Slowing down and paying attention to the subtleties of each pose and cultivating that intuitive wisdom paved the way for me to experience a conscious and vibrant pregnancy and childbirth.

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While being healthy both mentally and physically is important to many individuals, pregnant women in particular may feel increased pressure to lead an uber clean and healthy lifestyle (if not already) given the potential for unhealthy habits to negatively impact the growing fetus. And, every pregnant woman has a unique experience that ranges from completely blissful with little to no complications, to stressful and difficult with significant pregnancy-related symptoms and complications. For these reasons, it is important for pregnant yoginis to have access to information on ways to nurture herself, and to cultivate self-love and compassion. Armed with this valuable information, women can then make informed decisions about how to best support mind and body during this pivotal time.

Prenatal Yoga

Yoga benefits during pregnancy overlap somewhat with the general benefits of yoga, notably with respect to stress management, improved strength and flexibility, and mood enhancement.

Scientific research on the physical benefits of yoga during pregnancy suggest that yoga can help to ease labor and back pain, preeclampsia and minimize complications during pregnancy and labor (Mindful Yoga for Psychological and Physical Distress). Anecdotally, prenatal yoga may also be helpful for relieving tension in the shoulders and neck, tightness in the hips, as well as to build stamina and strength to support pregnant women in carrying the additional weight from the growing fetus.
Physiological benefits of prenatal yoga are evidenced in breathwork, which calms the mind and nervous system through the activation of the parasympathetic nervous system (PSNS), otherwise known as the relaxation response. The practice of deep belly breathing also helps expectant mamas to prepare for labor and childbirth. Through deep breathing and subsequent activation of the PSNS, digestion, sleep and the immune system are supported.

The Psychological Benefits of Yoga for Pregnant Women

Another important effect of prenatal yoga is evidenced in reduced maternal anxiety and depressive symptoms (Prenatal Yoga for Depression) as well as stress management.

Over the course of pregnancy, women experience significant shifts in the reproductive hormones estrogen and progesterone, leaving women feeling emotionally taxed. The connection of breath with movement, along with activation of the PSNS via deep breathing, helps to shift perspective and step out of negative mind states. Stepping onto the mat and moving through a practice allows us to move away from the sometimes overly critical or judgmental mind and creates an opportunity to drop into our seat of intuition.

The Advantages of Prenatal Yoga

Another amazing benefit of prenatal yoga classes is the modifications given according to each trimester and the changing body.

Specific modifications are usually provided to address each trimester and emphasize making space for the growing fetus and belly. This is especially helpful for pregnant yoginis who are just beginning to explore yoga, so perhaps do not yet have a sense for the basic asanas. Women who have an established yoga practice prior to becoming pregnant may feel that a prenatal yoga class is not challenging enough; however, it is still possible to derive benefit from a prenatal class. Prenatal yoga can vary in intensity, similar to the traditional vinyasa or power yoga classes. So, while advanced arm balances and inversions may not show up in a prenatal yoga class, other asanas that take into consideration the physical shifts in a pregnant mama’s body can be just as fulfilling. Further, even when practicing online with prenatal yoga videos, the benefits of reconnecting, slowing down, and setting intentions for mama and baby can still be experienced.

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Yoga is a mindfulness technique that involves breathing and physical poses. Science has shown yoga to be beneficial in its ability to increase mind-body awareness, promote physical movement, and cultivate acceptance of one’s internal experience of emotions, thoughts, and sensations. So, what are the benefits of yoga for women? Women, relative to men, are at risk for experiencing reproductive-related health issues during the childbearing years due to normal physiological hormonal transitions that are associated with the reproductive lifecycle, namely menstruation, pregnancy, and the postpartum period, and also generally for women over 50 due to menopause.

Menstruation

Women of reproductive age can experience monthly fluctuations in emotional and physical symptoms that are associated with the cyclical rhythm of their menstrual cycle.

The majority of women experience some negative emotional, physical, or relational symptoms in the days prior to menses, with symptoms ranging on a continuum from mild to severe and debilitating. Emotional symptoms include mood lability and irritability, while physical symptoms include fatigue, bloatedness, and breast tenderness. Exercises for women such as regular yoga practice can address these symptoms by helping to calm the central nervous system through stimulation of the parasympathetic nervous system (relaxation response), which facilitates decreased stress and tension in the body and cultivates deep relaxation. Further, the practice of asanas with an emphasis on linking breath with movement can work to increase the flow of oxygenated blood to the reproductive organs and tissues, working to alleviate discomfort associated with cramps, and increase circulation in the body to minimize the storage of fluids that causes bloating.

Childbirth (pregnancy and postpartum)

The benefits of yoga for women who are pregnant and postpartum are manifold. Research has shown yoga to decrease the perception of pain during labor, reduce physical discomfort during pregnancy and labor, significantly reduce stress and sleep disturbance, as well as improve the overall quality of life.

Approximately 13% of women experience a major depressive episode during pregnancy and the postpartum period. Research has documented poor outcomes associated with depression, such as higher rates of preeclampsia, spontaneous abortion, and complications during pregnancy and labor. Prenatal yoga has been associated with reduced depression and anxiety and has been shown to support women with high-risk pregnancies by reducing the potential for pregnancy-induced hypertension or preeclampsia. The transition to motherhood can have a significant impact in the areas of work and relationships. Further, postpartum women often experience weight gain coupled with decreased physical activity following childbirth, with weight gain an important factor contributing to poor emotional health during this time. Regular postpartum yoga practice may affect change in these areas by helping to cultivate and support vitality, energy, weight loss,  and social functioning. Moreover, the physical aspect of yoga can counteract inactivity and agitation associated with depression and anxiety, as well as promote self-mastery and self-efficacy.

Menopause

Menopause is defined as the cessation of ovarian function and marks the completion of a woman’s reproductive phase. The transition to menopause, called the perimenopausal period, usually occurs in women between the ages of 45 and 55 and generally takes several years to unfold.

During perimenopause, fluctuating estrogen and progesterone levels manifest in uncomfortable psychological, somatic, and vasomotor symptoms. The most common menopausal symptoms include hot flashes, night sweats, fatigue, pain, decreased libido, and mood swings, with most symptoms persisting for several years postmenopause. While not all women experience all of these symptoms, over half will likely experience mild symptoms. Perimenopausal women may turn to yoga to reduce the unwanted side effects of menopausal symptoms. While a yoga practice cannot directly affect estrogen production, restorative postures, in particular, can help to calm the nervous system by way of turning down the sympathetic nervous system (fight or flight response) and supporting activation of the parasympathetic nervous system (relaxation response), as well as to improve the functioning of the endocrine system, which can support the body in adapting to hormonal fluctuations.

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Because all of the different styles of yoga can be confusing, we’ve put together a list of the “top styles of yoga” out there.

Ashtanga

In Sanskrit, Ashtanga refers to the eight limbs of Yoga described by Patanjali. One lineage of Ashtanga is founded by K. Pattabhi Jois (1915-2009) and is now continued by his grandson Sharat. Pattabhi’s teachings and presence, as well as his students (David Williams, David Swenson, Doug Swenson, Tim Miller, Richard Freeman, Danny Paradise, and Bryan Kest), had a profound impact on yoga around the world. Viewed from a distance, and commonly understood in the West, the practice of Ashtanga Yoga appears to be a set of hatha yoga postures. However, there is truly a whole world of other deeper realms at play beneath the surface of this visible physical side of the practice, where the asanas are merely tools with which use to harness the energetic and spiritual aspect of yoga. This system of practice creates five elements which include bandhas (internal energy channels), ujjayi breathing, asana (specific sequencing), Drishti (the focus of gaze), and vinyasa (alignment of breath and movement). Through the application of the teachings and principles, Ashtanga Yoga teaches a holistic approach to yoga and living.

Bikram Yoga

The Bikram yoga style specializes in using a heated environment. Bikram is a comprehensive method of yoga that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility, and weight loss. The overall objective is to create a fit body and mind, allowing the physical self to unify with the spiritual self. The founder of the hot yoga trend, Bikram Choudhury, was a gold medal Olympic weight lifter in 1963 and is a disciple of Bishnu Ghosh, brother of Paramahansa Yogananda, (Autobiography of a Yogi). Bikram yoga’s heated practice promotes increased flexibility, detoxification, and prevention of injuries. Bikram experimented with increased practice temperatures after noticing that the increased temperature made people sweat and exert themselves more in class. He progressively continued to increase the heat, seeing that as they sweat more they associated this with a better workout. Most Bikram yoga practices are typically done at 95-105 °F. Most Bikram yoga classes today happen in rooms heated to 40 degrees Celsius (104 degrees Fahrenheit). Heat has in many historic traditions been utilized to create transformative and healing environments, such as the use of steam baths in Ayurveda to facilitate sweating.

Hatha Yoga

Hatha Yoga is the foundation of all Physical Yoga styles. The essence of hatha yoga is working with “ha” and “tha,” the two major nadis or currents that dominate our experience of the world. In the Sanskrit language of yoga, “ha” and “tha” are the solar and lunar currents representing the dual nature of manifestation. It essentially means the balance of Sun and Moon. The practice of Hatha yoga includes the way towards realization through rigorous discipline. Hatha incorporates Asanas (postures), Pranayama (regulated breathing), meditation (Dharana & Dhyana), and kundalini (Laya Yoga) into a complete system for developing one’s highest qualities of body and mind. Typically the Hatha Yoga poses (asanas) are approached in a calm, meditative environment, where practitioners sit quietly for a few moments, then begin the series, slowly, with control and grace. Awareness of calming of the mind and breath is held as the body performs the various poses selected for the practice session.

Power Yoga

Power Yoga, a term aptly coined by the founder of Poweryoga.com, Bryan Kest, means “to empower” or “a powerful yoga practice”. Power Yoga is much more than a physical practice, as the goal is wellness. So, the benefits of Power Yoga are multi-faceted, covering both mind and body. In terms of the physical benefits of Power Yoga, it is the ultimate cross-training, as it attempts to go through every nook and cranny of the body and cover every aspect of physical fitness. With this practice, you have strength, flexibility, stamina, cardio, and balance – it’s a multi-dynamic approach towards wellness. Within this, we also address the mental state, as we challenge benevolent mental qualities actually stimulating growth! As well as creating a safe place to “practice” living. What’s meant by this is that life is challenging, and how we respond to these challenges has a huge effect on our health. Remember the stress that’s hurting us does not happen to us but how we respond to what’s happening to us. There is a lot of room for personalizing the experience of Power Yoga which allows it to conform to our uniqueness rather than forcing us to conform to dogma. The benefits actually transcend the physical practice and permeate your whole life. Power Yoga was not developed to make you look flexible, strong, skinny, pretty, or young, it was developed to create wellness which is a by-product of benevolence!

Prenatal Yoga

Prenatal Yoga sequences focus on creating balance in the body during pregnancy for increased well-being. Prenatal yoga breathing techniques are utilized to help reduce or manage shortness of breath during pregnancy and assist in working through contractions during labor. Prenatal yoga encourages a gentle stretching approach to the asanas, with a focus on moving areas of your body differently, such as your neck and arms, in order to better achieve their full range of motion.

Restorative Yoga

Restorative yoga classes focus on utilizing deeper belly breathing with the passive holding of poses for long periods of time. Restorative yoga often utilizes blocks, blankets and yoga bolsters to allow for improved alignment of the body and support a deeper relaxation of muscles.

Vinyasa

One of the most popular styles of yoga in the U.S., Vinyasa yoga is a dynamic set of flowing poses that focuses on coordination of breath and movement. It is a very physically active form of yoga. It began with Krishnamacharya who later passed it on to Pattabhi Jois. Many modern forms of yoga comprise this sequencing and breathing pattern and can be considered Vinyasa yoga, including Anusara Yoga, Jivamukti, Ashtanga, Power Yoga, and Prana Flow.

Yin Yoga

Yin Yoga aims to direct the stimulation created by the asana into deeper areas beyond the superficial and muscular tissues. Yin Yoga works the connective tissues of the ligaments, fasciae, joints, and bones. A significant characteristic is the long-held, passive nature of the postures. This style of yoga encourages a quieter or passive attitude towards the practice in order to balance our physical, mental, and emotional equilibrium by integrating the softer “Yin-like”, contemplative ways of being with our normal active “Yang-like” way of life we are so often compelled by. It is simple yet, often challenging, as it can be quite intensive due to the long period of holding of the postures, which typically lasts anywhere from five to twenty minutes. When taught properly, it can provide the opportunity to go within and affect our physical body in surprising ways.

We want to encourage you to try a variety of different types of yoga to discover what type of yoga is best for you. Explore a variety of our online yoga styles and sign up for a class today!

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