Yoga during pregnancy has many physical and other benefits. Because a woman becomes more keenly aware of her body, prenatal yoga can bring a calm, centered awareness that gives one a sense of connection with the entire birth experience.

If you are already in a yoga exercises program, consider cutting back or changing over to a yoga for pregnancy class where the exercises are low impact. Pregnancy is not a time for pushing the body. This is why prenatal yoga classes help by introducing a slower, easier pace.

Whether just beginning a yoga exercise program or having experience with yoga postures, a woman who is pregnant should consult her obgyn physician before and after her pregnancy. If the caretaker approves, then the expectant mother is best advised to take a course under the guidance of a qualified prenatal yoga teacher.

Do not rely on a generic yoga teacher for advice. Find an instructor who knows pregnancy yoga techniques. Not all yoga teachers are versed in the changes that happen in a woman's body during the various stages of pregnancy. But competent prenatal yoga instructors can guide the mom to be safely through yoga exercises or poses.

Another benefit of a pregnant yoga class is that you meet and communicate with other expectant moms who understand what you are going through. It's also easier to keep up your practices in a group setting.

Caution about pregnancy yoga for moms: Be careful of high impact types of yoga that require bouncing like exercises. Even some slower Hatha yoga movements can be risky.

In the first trimester, prenatal yoga exercises that help tone and strengthen your leg muscles are the standing postures.

Once morning sickness has abated in the second trimester, professionally guided prenatal yoga exercises can help alleviate pain and discomfort from stiff muscles and prepare the mother with stretching and exercise.

In the second trimester, it may not be advisable for the pregnant mom to lay on her back for some yoga postures. These positions can impede blood flow to the uterus. A safer approach is to use a pillow or block as a prop help prevent cutting off of circulation.

Additional tips for safe prenatal yoga exercises:

• If you feel nauseous doing yoga exercises, stop and contact your doctor.
• Don't do back bends.
• Don't lie on your stomach.
• Avoid yoga positions where you are inverted, unless you have a wall for support.
• Don't do abdominal twisting exercises that squeeze your midsection and the baby. Instead, try gentle twists from the shoulders.
• Don't do any yoga poses that put pressure on the abdomen.
• Stay away from any jumping or leaping movements.
• Don't do yoga exercises for strengthening or stretching the abs. You want your abdomen muscles relaxed for birthing.

In the third trimester, it will become harder to do any movements, so don't strain. Only stretch and do yoga poses you are comfortable with. But continue to practice breathing.

Breathing helps bring you into the present moment and connect with your baby. Deep yogic breathing helps oxygenate your blood stream, which is good for the baby. Learning how to stay calm through the breath will help ease anxieties you may experience about having a baby.

Continuing with light, prenatal yoga exercises through your pregnancy can make your delivery go easier. After your baby's birth, pick up your yoga practices again to get back into shape and alleviate back pains.

Yoga exercises help regulate blood pressure, ease the discomfort of cramping, and improve circulation. Yoga also keeps the joints functioning smoothly.

Always ask your physician before entering into any exercise program including a prenatal yoga class.