Yoga Pregnancy: Pre and Post Natal Workouts
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Presented by Heather Seiniger: certified Yoga Instructor... and Mom.
Pregnancy and Mothering are some of the most challenging and fulfilling times in a womanÆs life. An appropriate yoga practice can help us stay healthy, happy and calm, both as we prepare for and recover from our babyÆs arrival. The 30-minute pre-natal sequence is designed specifically to help moms-to-be develop the strength, flexibility and mental focus that will help them not only in the delivery process but also in facing the new challenges of mothering.
The post-natal program addresses the needs of moms who want to get back in shape while also releasing tension and fatigue. This 30-minute routine provides safe ways to build core strength, as well as effective tools for increasing energy and reducing stress. Using breath and mental focus, yoga is one of the most effective tools for training the body and calming the mind. Led by yoga instructor, Heather Seiniger, women of all levels of yoga experience can work safely and will improvement with regular practice. Modifications are offered to increase difficulty and provide a more challenging routine, as needed.Two Workouts on one DVD will help:
Control Weight Gain
Alleviate Back Pain
Get Your Body Back Fast!
Top Customer Reviews
The sequencing is approximately as follows:
10 minutes of warm-ups: side stretch, gentle twist, cat/cow, plank, downward dog, child's pose
Squats and prenatal sun salutes
Standing poses: warrior II, extended side angle
Side stretch, gentle twist and savasana (final relaxation)
All the squatting is supposed to be great for the birth muscles and also your lower back. I always feel calm and refreshed after I do this DVD.
I bought two DVDs for prenatal yoga, Yoga Pregnancy and Elements Prenatal & Postnatal Yoga. I'll review both as a comparison.
1. Yoga Pregnancy - I enjoyed this DVD as a reintroduction to the practice and it was easy enough that any novice can follow along. I appreciated that there was no voiceover (they can be annoying) and Heather was giving direction in the studio. I love that there was a model for each trimester so I could follow exactly with the modifications I needed. The 30-minute practice was the perfect length of time and I appreciated that she touched on Kegel exercises, although they are harder to do while in a squat. It was a little slower paced and only touched on some yoga poses that build strength, which made the DVD lacking for my needs. Because this DVD focuses mostly on stretching, I would enjoy it on days that I'm lacking energy (or motivation) or perhaps later on in my third trimester.
2. Elements Prenatal & Postnatal Yoga - I enjoyed this DVD much more that Yoga Pregnancy. It was moderately paced, a perfect 30 minutes in length, and was more of an actual yoga practice that I am used to. Elena looked to be toward the end of her second trimester (maybe beginning third!) and the modifications for yoga poses felt perfect for my body. There was a voiceover for guidance, but it wasn't annoying like previous ones I have encountered. I appreciated that there were enough poses to build strength and they flowed well together. The practice ended with enough stretching for the time allowed. I would have liked to see a model for each trimester, but I managed without it.
My only quibble, which I found with the other DVD I've used, too, is that I'd like the instructor to hold some poses a bit longer. But I guess they're trying to keep to the 30-minute thing. My husband suggested playing this on slow motion... hmmm...
I enjoyed this during my pregnancy, but what I really appreciate is the postnatal part. Sadly, my pregnancy ended early, at 7 months. I want to get back in shape but I was worried it would be hard to find a workout that didn't emphasize -- or even include -- babies. This postnatal yoga sequence focuses on the woman, with only one passing mention of 'pushing a stroller'.
There aren't many resources for women who are post partum with no baby, so I did want to mention it in this review.
The first time I did this DVD, I'll admit to being a little bit bored. I felt like it moved too slowly. I'm glad I gave it another chance because it became the best part of my day towards the end of pregnancy. I experienced sciatica starting in about week 20 and many traditional workout moves progressively became impossible for me. I tried yoga because it's low-impact and know that it can help with aches and pains. In the beginning of the video she says "doing yoga helped me recover very quickly" which was music to my ears; I wanted my body back.
The video itself contains two workouts- a prenatal and a postnatal workout. They are each about 30 minutes in length, give or take for the introduction. The workouts open with floor moves for about ten minutes, standing moves for another ten minutes and close with cool-down stretching (sorry for the lack of yoga jargon) and relaxation. Soon after doing this video a few times during my pregnancy I decided I would get up early to do it every day to keep calm during the day and do a different video in the evening when my sciatica allowed. I'm not the type of person to want to get up even a second early so getting up earlier was a tall order for me.
There are three women showing you the exercises in each video- beginning, intermediate and advanced. You can follow one gal the whole time or switch depending on where you are in your practice or how you feel that day.Read more ›
Most Recent Customer Reviews
I LOVE this video. It got me through 2 pregnancies with easy deliveries partially thanks to this. She teaches you how to engage your core muscles and strengthen your body while... Read morePublished 1 month ago by Lakotababe
Really nice workout. Nothing intense and I can't see myself getting super fit from this (that's why I ordered a separate dvd). Will be great for before bedtime. Read morePublished 2 months ago by CURT
Love that this is a very easy 30 minute workout. I had no previous yoga experience but I felt like it was easy to pick up.Published 4 months ago by Kari
I am not an exercising persons at all and these were not very challenging, I was bored!Published 4 months ago by Joel C. Peck
Great pregnancy yoga DVD. Started using it when I was in my 2nd trimester. I have experience with yoga in the past, but only as a beginner. Read morePublished 5 months ago by FoodObsessedMom
I'm not a yoga expert but I am into fitness. I found this to be very relaxing and a great way to stretch and overall a feel good while pregnant tool.Published 5 months ago by Sarah Beauchamp
I suffered from sciatic pain during my pregnancies and this DVD saved me! Prenatal yoga is so great at stretching those achy muscles and allowing me to fully relax. Read morePublished 7 months ago by DylansMama
It's boring- but the stretches are good. Just can't keep watching it. Recommend it for learning g the stretches and then doing it on your own at a less nap inducing pace. Read morePublished 7 months ago by L236
I love this workout! I'm in my third trimester with some lower back pain, and it's the perfect combination of stretching with gentle strengthening. Read morePublished 7 months ago by Cara