Best Prenatal Yoga DVDs

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Many women use yoga as a form of exercise during their pregnancy to stay fit and better prepare themselves physically and mentally for the birthing experience. However, many pregnant women may feel uncomfortable performing yoga in group environments and wish to perform yoga in the privacy of their homes.

Thankfully, yoga is widely available in the form of digital learning platforms and can be accessed through online streaming services and traditional DVDs. Although the use of DVDs for yoga was popular throughout the early 2000s, online streaming services have become increasingly popular and enable people from all across the world to participate in yoga at any time, anywhere.

The following are some of the primary reasons why adults over 50 have started to use online services and streaming for yoga over the traditional use of DVDs:

  • Online services are more cost-effective in the long term when compared to a single purchase.
  • Online services provide greater flexibility and more options for the types of classes available and their duration and difficulty.
  • DVDs risk wear and tear, unlike online services.
  • Some online services provide live streaming, which provides a more authentic experience.
  • Streaming and online services provide access anytime, anywhere, unlike DVDs which rely upon system requirements.
  • Most online services provide a multi-faceted learning approach to yoga by accessing articles, blogs, courses, and more.

This article will review the 4 best prenatal yoga DVDs, which include online services and traditional DVDs. We’ll also discuss when to start prenatal yoga, and the best prenatal yoga poses for each trimester.

4 Best Prenatal Yoga DVDs

Best Prenatal Yoga DVD: Yoga International

Best Yoga DVDs

Yoga International is an incredibly diverse yoga website that offers live-stream and pre-recorded yoga classes for yogis of all levels. It provides a community-based, multi-faceted digital learning platform where yogis and practitioners can further their practice and gain a more profound knowledge of yoga, meditation, holistic health, and mindful living.

Yoga International currently serves over 300,000 members per day and offers a free 30 day trial for new members. Membership options are available for $19.99/month or $119.88/year.

Members of Yoga International will enjoy access to:

  • 500+ experts in yoga therapy, meditation, persona transformation, and more.
  • Video classes, digital workshops, in-depth articles covering a wide variety of yoga topics
  • 1000+ courses of various lengths, styles, and levels of difficulty
  • Monthly themed challenges and multi-day training sessions are available
  • Live stream classes and offline classes
  • Yoga International app that’s accessible through the phone, tablet, TV

Class options are available for all levels of yoga practice, and there are also specialized classes available for Hatha, vinyasa, and other significant forms of yoga. Some of its best prenatal yoga courses include Gentle Prenatal Flow and Labor Support Practice.

Yoga International has received ratings of 4.7 and 4.0 on the Apple app store and Trustpilot, respectively, from among thousands of ratings and is held in high regard by the yoga community.

Pros:

  • 1900+ classes and 500+ expert teachers
  • Live-stream classes and offline classes are available
  • Accessible anywhere, anytime through the Yoga International app

Cons:

  • Some customers have reported issues with customer service and billing
  • Some customers have noticed issues with audio or lagging on the app
  • Customers have mentioned that Yoga International has a small selection for its 60-min classes

Prenatal Yoga Limited Edition Shiva Rea

Prenatal Yoga Limited Edition Shiva Rea

This prenatal yoga DVD features Shiva Rea, and she is one of the most popular yoga instructors in the world. This program is suited for pregnant yogis of all levels and any pregnancy trimester; all these poses can be safely performed with no issues.
The DVD includes breathing exercises and guided meditation necessary for labor and delivery; it also contains a safe and gentle workout that provides seated and standing poses and guided relaxation that can be done after the yoga session.

Shiva Rea prenatal yoga DVD is a thorough, well-rounded program that will help you get through your pregnancy with strength and grace.


Crunch Yoga Mama – Prenatal Yoga

Crunch Yoga Mama Prenatal Yoga

This prenatal yoga DVD works on making a pregnant woman fit and active during her pregnancy. It can help her do workouts and exercises without feeling overtired. The DVD can combine stretching, breathing, and improving strength and endurance to help a pregnant woman prepare her body for her labor and baby delivery. Pregnant women in various stages can practice this DVD. The instructor is Susan Elkind, and she is pregnant. The yoga session lasts for 45 minutes, and it can be done regularly. Beginner yogis can catch up even though the poses move quickly, and it is highly recommended for those who know about yoga. The best pregnancy dvd to help you stay fit and healthy while pregnant.


Prenatal Vinyasa Yoga & Short Forms

Prenatal Vinyasa Yoga & Short Forms

This prenatal DVD offers different practices and lengths, which can be customized depending on your personal preference and time availability. It has 15, 30, 45, and 75-minute sessions, and it also includes 5 minutes relaxation technique that can help with easing the labor and delivery. It has a positive flow, and it is a workout and not just stretching techniques.
The DVD includes models in different stages of their pregnancy; it is modified to make sure all pregnant women can be safe when performing prenatal yoga. It is recommended for women who know Vinyasa practice. It is best to try out the other choices mentioned above if you are a beginner yogi, as it is pretty challenging to perform.


Is Prenatal Yoga Safe?

Prenatal yoga is considered to be one of the best and safest forms of exercise for pregnant women. Yogis who have more experience with their practice can generally continue their routine as usual but may have to make certain modifications during their third trimester to ensure safety and comfort.

Benefits of Prenatal Yoga

Some of the significant health benefits for practicing prenatal yoga include:

  • Reduction in stress and pain
  • Improvements in sleep
  • Increased energy, strength, and flexibility
  • Lowered risk of preterm labor and intrauterine restriction
Pregnant women doing yoga

When To Start Prenatal Yoga

Prenatal yoga can be started at any time during pregnancy. However, certain poses and positions should be limited, modified, and in some cases altogether avoided depending on which trimester a woman is in. It is recommended for most women to practice gentle yoga only during the first trimester to reduce the risk of miscarriage and ensure a healthy pregnancy.

Prenatal Yoga Poses

First Trimester Pregnancy

  • Rest in a child’s pose or a seated position whenever needed.
  • Avoid closed-twist yoga poses, revolved poses, and vertical inversion poses.
  • Provide yourself with additional support through the use of props, a chair, or the wall.
  • Avoid overstretching and hyperextension of the joints to lessen the pressure and demand placed on the pelvic and hip joints.
  • Use active poses, such as goddess pose or downward-facing dog, as a substitution for contraindicated poses during pregnancy.

Second Trimester Pregnancy

  • Make sure to perform balancing poses near a wall to provide support and prevent injury.
  • Avoid cobra, locust or bow poses and instead achieve cat, cow, and alternate arm/leg extension poses instead.
  • Provide enough space in between the legs for the belly by bringing the legs wider apart.
  • Avoid back bending as it can place pressure on the uterus and the abdomen. Instead, practice non-weight bearing backbends like the camel pose or cow pose.
  • Practice savasana and relaxation poses on your side.

Third Trimester Pregnancy

  • Avoid any inversion poses as it can affect the baby’s position inside the womb and increase heartburn.
  • Make sure to practice slow pace yoga and decrease the intensity of the asana practice.
  • Focus on prenatal poses and breathing exercises that best prepare you for labor and delivery.
  • Sit on bolsters or blocks while performing poses such as garland pose, goddess pose, or chair pose.
  • Focus on safe and gentle pelvic floor awareness poses to help aid in the labor and delivery process.

Conclusion

Prenatal yoga is safe to perform and can be beneficial to the pregnant woman and her baby inside the womb. However, following all the tips and restrictions mentioned above is essential when performing yoga and not pushing yourself beyond your limits.
Additionally, you should consult with your medical care provider before you decide to pursue any fitness activity during your pregnancy.


References

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  3. Chen, P. J., Yang, L., Chou, C. C., Li, C. C., Chang, Y. C., & Liaw, J. J. (2017). Effects of prenatal yoga on women’s stress and immune function across pregnancy: A randomized controlled trial. Complementary therapies in medicine, 31, 109-117.
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