Safe and Easy Workouts to Do During Your Pregnancy

Exercising before, during and after a pregnancy may make for an easier birth and easier recovery. Though not all exercise is recommended, most healthy women can remain active right up to the day they give birth. But not all pregnancy workouts are the same.

The main rule of thumb when exercising while pregnant is to modify your workouts to suit the trimester you are in and to honor what is happening to your body. What is deemed appropriate for your first trimester is certainly not for your third trimester. However, there are several exercises that you can perform right through to the end.

Let's examine the first trimester. You are just beginning your nine-month journey. You may be feeling a bit more tired, perhaps queazy, but you may not even be showing a baby bump yet. At this time, if you have already had a workout program in place, you can continue with what you've been doing. Some doctors may not advise any lying down exercises at any time during your pregnancy, but speak with your physician to determine if this modification is necessary.

Appropriate exercise for the first trimester:

• your normal routine (within limits)
• walking
• swimming
• low impact aerobics (keeping heart rate low)
• strength training
• yoga

As you move into your second trimester, you may be feeling a surge of energy but your body is showing the pregnancy more and certain workouts may not feel as good. Around this time, lying down is not totally recommended and keeping heart rate low and core body temperature low is important. The importance of abdominal and pelvic floor strength should be highlighted throughout your pregnancy, so if you haven't already started, Kegal exercises should be implemented in all workouts you do.

What is a Kegal? The pelvic floor muscles are like a hammock of muscles located at the base of your torso and under your pelvis. To do a Kegal, simply engage the muscles that you would use to urinate. Keeping these muscles strong may make for an easier birth and less pregnancy related incontinence.

Appropriate exercise for the second trimester:

• Kegal exercises
• pelvic tilts (with head elevated with pillows)
• walking
• swimming
• easy yoga
• strength training (lighter weights)

As you move into your third trimester, you are now getting to the top of your pregnancy weight which may change the way you stand, how long you can sit, and your sense of balance. Aches and pains from your changing body are probably felt more now. Workouts now become about making you comfortable and making sure you simply maintain what you have.

A safe abdominal exercise, which also makes your back feel great, is an all-fours cat stretch and contraction.

To do: on a rug or sticky mat, go down onto hands and knees. Keeping back straight, simply pull your abdominals in towards your spine without altering the straight position of your back. Hold the contraction for 5 seconds, and release. Repeat 10 times. From there, round your back up, like an angry cat, feeling a stretch over your shoulders and spine, then release. Repeat 5 times.

Exercising while pregnant is great for elevating your mood, may help you sleep better, and decreases pregnancy aches and pains. Just make sure you speak with your doctor first and remember to never start a new program while pregnant. Keeping up with what you're doing is super and will make for an easier birth and a faster recovery.

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Grand Inauguration of Nithyananda Vedic Temple

Grand Inauguration of Nithyananda Vedic Temple. The Nithyananda Vedic Temple of Los Angeles include: - Vedic Temple which has Largest number of Tallest deities in North America! - More than 100 deities of Enlightened Masters fromVedic tradition installed! - Vedic temple will house an Anna Mandir, which will serve free Prasad to all devotees and visitors! - Ongoing programs for the kids (Little Anandas) in the premises - Satsangs, Yoga and Meditation Workshops, in addition to regular worship services! - Blissful place of gathering, worship, meditation, and celebration!

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Solid Potato Salad - The Ross Sisters (1944)

Never underestimate a woman who can get both legs behind her head and wrap her feet around her face. (HINT: Watch past the first 45 seconds or so. Whoah!) Solid Potato Salad? No, it's not what you get when you leave the deli container out of the fridge too long. It's a 1940s term for...something (I have no idea what. ) In this classic footage from the movie "Broadway Rhythm" (1944), the Ross sisters, Aggie, Maggie and Elmira, sing and move in ways that don't look humanly possible. Yoga anyone? Movie buffs will recognize the tune as one of the background instrumentals from "The Godfather." It starts out looking like another kitschy 40's tune, but give it a minute. Things get wild! Now if I can just figure out what apples have to do with potato salad... (Extra trivia: While the Ross Sisters are billed in their act as Aggie, Maggie and Elmira Ross, their real-life names were actually Vicki, Dixie and Betsy Ross.)

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Prashant Iyengars Sohn

Prashant leitet mit seiner Schwester Geetaji das berühmte Ramonial Yoga Institut in Puna. Sie steigen in die Fußstapfen des Vaters BKS Iyengar und geben Hatha Yoga den nötigen schlief, um den Interessierten dieser Welt wieder ein ursprüngliches Verstehen dieser Philosophie ( nicht Esoterik, Wellness und Möchte-Gern- Entspannung) vorzuleben. Ich durfte 2008 als ergebner Schüler von Iyengar Prashants Philosophie 1 Monat lang erleben und erfahren

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How To Do the Cow Face Pose

Watch this video for a demonstration of "How To Do the Cow FacePose". To complete the task, you will need: Comfortable clothing suitable for stretching and moving A calm place where you won't be distracted or disturbed A yoga mat or folded blanket Get started with the first step: Sit on your mat with your legs stretched straight out in front of you. For the complete guide, go to www.howcast.com Also check out Howcast for other do it yourself videos from joekulak and more videos in the Yoga category. How can you contribute? Create your own DIY guide at www.howcast.com or apply to the Howcast Emerging Filmmakers Program at www.howcast.com

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Beginning Yoga, Finding A Yoga Mat

You have decided to start yoga classes. Wherever you practice yoga, be that at home or at a yoga studio, there is one piece of yoga equipment you will need and that is a yoga mat. If you are taking organized yoga classes, then your instructor will advise as to what type of yoga mat would suit you.

Basically a yoga mat is exactly what it sounds like, a mat that is used during yoga. These mats are typically quite thin but incredibly padded and comfortable and are not supposed to be used as a pillow but rather as a sort of gripping surface so that you do not slip or slide around on the floor while you are completing your yoga positions.

If you are wondering where you can find a yoga mat, you can be assured in knowing that there are many different locations that are available to you. Because of the incredible popularity of this activity, there are now more stores that specifically cater to the needs of yoga instructors and participants alike.

A good place to start would be your local department store or local chain sports store, as these types of stores should have a good range and the prices could be good also. However, if you would rather go to something more individual, or if you want a more unique and personalized mat, there are many other options that are available for you as well.

Another place to start looking for your yoga mat is the Internet, going online and checking out what is on offer at the online yoga stores will give you a better idea of the types of yoga mats available. There are even places where you can custom design and create your own mat, exactly to suit you. With this choice you will be paying a higher price but normally with that, comes a better quality so it is not necessarily bad.

Wherever you decide to buy your yoga mat, make sure you do your homework and take your time in making your decision. So that your choice can result in getting the best quality and value for your money so that you can find a mat that you will be able to use for the durations of your yoga practices.

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Método Pilates - Instrutor: Willian Gama

Preparação Corporal Método Pilates MAT Pilates Instrutor: Willian Gama Polo Cultural da Terceira Idade José Lewgoy Rua Teixeira Mendes, 262 - Cambuci - São Paulo - SP. Programação de maio a dezembro de 2009 Aulas Gratuitas

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Deluxe Yoga Fitness Mat - Pink Review

Deluxe Yoga Fitness Mat - Pink Feature

• Ideal for Yoga Practice
• High Density Sticky
• Extra thick for added comfort

Deluxe Yoga Fitness Mat - Pink Overview

Deluxe Yoga Fitness Mat

Yoga and stretching exercises help to reduce stress, prevent muscle soreness, and can rejuvenate you after a rough day or busy weekend. These products are great to use at home or take them to the studio with you.

Made of closed-cell foam is soft, lightweight & impervious to water!
Large size is perfect for all exercises (24in x 68in)!
Extra thick for superb cushioning!
Convenient carry strap keeps the mat neatly rolled when not in use!

This Package Contains:
Extra thick & comfortable: 24 inch wide x 68 inch long x 1/2 inch thick mat
Impervious to water
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Color: Pink

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Customer Reviews

*** Product Information and Prices Stored: May 16, 2010 21:45:08

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Hugger Mugger Tapas Nature Collection Yoga Mat (68-Inch, Sunset) Review

Overall I think this is a good mat for the price. I bought another one from a different website (barefootyoga, in Amethyst) and they compare very well(except for one area, see below). There is a slight 'eww gross' smell when you first unroll it, but I didn't notice it anymore after about 3 uses. Some people have complained about it 'not being sticky' enough, but sticky mats by nature become stickier the more you use them.

My only beef was due to the coloration in the one I recieved. I love the stripey pattern, but mine was much more subtle than the picture shows. In fact when I first got it and it was still rolled up in the plastic I thought it was all one color. Only when I unrolled it did I see there was some stripy-ness to it. But it almost looks accidental as its much fainter and not uniform. I'll have to post a picture so other people can see some variation on what they may recieve. In contrast my other mat from the other website, matches the patterns shown to a T and is striped throughout rather than in patches.

But overall, its still a nice looking and usefull mat. I bought it to use in cold winter months when I need some 'warming aesthetics', lol. I will be buying more as I like a variety of colors.

Hugger Mugger Tapas Nature Collection Yoga Mat (68-Inch, Sunset) Feature

• 1/8 inch thickness
• Beautiful blended colors
• Lifetime warranty

Hugger Mugger Tapas Nature Collection Yoga Mat (68-Inch, Sunset) Overview

Same texture and durability as our Original Tapas mat, the colors of these mats are uniquely blended to add a new visual dimension to your practice session.

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Customer Reviews

Not as attractive as the photo - Nells - Hollywood, CA United States
It's a nice mat. Smells fine. Works well. I wouldn't have paid quite so much for it though, if I had known it wouldn't look as nice as the picture. It's attractive, just not as beautiful, vibrant and stripey.

There are a couple stripes at one end.

Sort of a disappointment.

I'm considering a return and purchasing a less expensive mat.



love it - Rachel Flam -
beautiful mat! very pretty and comfortable. arrived brand new. would buy more like this again!



nice to have at home - C G mom - Alaska
I love the size of this mat. It does smell a little funny for a while.




*** Product Information and Prices Stored: May 15, 2010 00:40:11

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Check Out Frelonic Sport - Individual Exercise/Yoga/Pilates Roll-up Mat

Frelonic Sport - Individual Exercise/Yoga/Pilates Roll-up Mat Review

Frelonic Sport - Individual Exercise/Yoga/Pilates Roll-up Mat Feature

• Lightweight and Durable
• Rolls-Up
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• Carrying Strap

Frelonic Sport - Individual Exercise/Yoga/Pilates Roll-up Mat Overview

The key to Frelonic mats is the full 1/2" of closed cell EVA foam. This closed cell construction provides maximum shock absorption and protection from impact, and prevents the mat from bottoming out. The bottom is a special non-skid material. The proper surface is necessary for comfort and ability to perform exercises properly. The Frelonic Mat meets these needs at the health club and at home. The washable Ultrilure cover wicks moisture away. En Garde treatment provides permanent anti-bacterial protection.

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*** Product Information and Prices Stored: May 13, 2010 15:40:07

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Does Yoga Help Promote Weight Loss

Increasing in popularity in Western cultures, the practice of asana, or yoga, as it is more popularly known, is a series of movements that are done in sequences that maximize the flow of oxygen and blood through the body. Focusing on the mind, spirit and body in union, yoga provides numerous health benefits.

Originating over 5,000 years ago this Hindu philosophy is a great way to lose weight. Involving the body as a whole, those who practice yoga achieve multiple benefits of which include strength, flexibility, and confidence.

Based o n a sequence of poses, yoga is also the best way to lose weight because those who practice yoga have achieve better breathing, posture, and muscle tone. Building muscle tone is a necessary component for fat burning.

The practice of yoga is an individual experience. Unlike other activities, which are based on competition, yoga is a personal journey that focuses on physical, mental and spiritual growth of each individual. It has been said about yoga that the physical achievements lead to spiritual discovery.

Since yoga is a personal experience, no matter what the level of fitness an individual is at, everyone can participate. Starting off slow and building up to a challenging practice is the best way to practice. Often times however, the intensity of a yoga regime is not enough to raise your heart rate to a level of aerobic exercise. In this instance it is recommended that it be practiced in conjunction with a running or walking routine.

Due to the gentle nature of yoga, many pregnant women are able to participate in yoga during pregnancy, and find it a great way to lose weight fast after birth.

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Yoga For a Beginner

Yoga for a beginner is an exciting time when you start to discover all of the wonderful benefits that yoga has to offer. When you first begin yoga, there are several things you can do to make your experience positive.

The following are ideas you might want to consider as you begin your yoga journey.

Types of Yoga

It is a good idea when you are doing yoga as a beginner, that you choose a style that matches your fitness level, personality, and health condition. Review what each type of yoga has to offer so you can choose a class that is best suited to you.

Yoga Instruction

Yoga for a beginner is best practiced under the supervision of an experienced teacher. It is important to maintain proper body alignment. A good teacher will make corrections so you don't injure yourself and can also offer modifications if you have any physical restrictions. A teacher can also help you go a little deeper into a pose so you get the most from your practice.

You can find beginner yoga classes at many studios and gyms. Often the first class is free, so you can try different classes to see which ones you like best.

Yoga Attitude

An important point to realize about yoga for a beginner is that it is non-competitive. You are not trying to stretch farther than other people in the class or even keep up with them. You are paying attention to your body, and while you want to challenge it, you also want to listen to it. If, at any point during your practice, you begin to feel pain, either ease up a little, or come out of the pose. It is more important to honor your body than to try to do a pose perfectly.

Breathing

The most important point in yoga for a beginner is to breathe correctly during the postures. In yoga you breathe in and out through your nose in order to allow yourself to breathe more deeply. Breathing helps you get relaxed and it also helps you move more deeply into the poses. If you feel an area of tension in your body, you can direct your breathe to that spot to help it release. If, at any time during a pose, you find that you cannot breathe deeply, either ease up or come out of the pose. Breathing correctly is one of the most important goals in any yoga practice.

Yoga for a Beginner Kit

You might want to get a beginner yoga kit, which usually includes a sticky mat, a strap, and one or two yoga blocks. Some also include a yoga video so you can supplement your classes with practice at home.

Preparing for Class

Do not eat a heavy meal fore several hours before your class. Yoga is best practiced on an empty stomach. Do drink water, both before and after your practice in order to keep your body well hydrated.

Beginning Yoga is the first step on a journey of ever increasing self-awareness, a greater level of strength, endurance, and flexibility, and a deeper sense of peace. Have fun and enjoy everything along the way!

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Plank Exercises for the Core (Post Pregnancy)

www.OnTheEdgeFitness.com Lauren Brooks, owner of On The Edge Fitness, shows 3 different core exercises to help the core muscles after pregnancy or c- seciton.

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Yoga Height Increase - Do Yoga Stretching Exercises Help Increase Height?

Ever wanted to learn about the truth whether yoga can increase height? Then you'll want to read this article. In this article, you'll find out about how to do yoga asanas and poses that help in height increase.

Yoga asanas and poses help straighten and strengthen your spine and long bones. Although there are other factors that aid in growing taller, the most important factor is doing exercises everyday. After you're done with this article you should then incorporate exercising in your quest to get taller.

Trying to grow taller without following a scientific program is vital because you will just set yourself up to failure if you just go on about doing exercises and feeding yourself without knowing if what you are doing is helping you are just a waste of your time.

There are a lot of opinions whether yoga stretching exercises boost height increase and some believe that it does not help at all. However, based on recent studies it has already been proven that there are certain stretching exercises that will actually increase the length of your spine and long bones.

And these stretching exercises are actually based on the foundation of yoga. If this is the case then it only follows that yoga helps increase height. If you perform these exercises properly and within the right duration of time you will grow taller. You should also not forget to eat the right diet to help make your bones stronger as they grow in length.

When you combine all these factors it will help you grow taller even after the age of puberty. Performing yoga for height increase is not some made up lie or scam. It is really possible.

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Steps to Perform Pelvic Rocking Exercise

Pelvic Rocking

Benefits

Increases flexibility for moving into the poses that follow:

Focus

Press each vertebra into the floor, one by one, as you rock your pelvis. Use your abdominal muscles, not your knees, to move your weight between points.

These "awareness through movement" exercises were developed by Dr. Moshe Feldenkrais. They help the body move better by focusing on a single subject in this case, making tiny movements with your pelvis. These movements are subtle but very effective in strengthening your back and abdominal muscles to improve your posture.

Stage 1

1. Lie on the floor on your back with your knees bent, feet on the floor, and arms at your sides. Your knees should be a comfortable distance apart.

2. Press the base of your spine firmly into the floor, and hold for a few second,

3. Press your waist (the small of your back) firmly into the floor, and hold for a few seconds.

4. Rock your pelvis back and forth by pressing first the base of your spine, then the back of your waist into the floor. Complete the rocking motion 1 times, then relax. Notice how your abdominal muscles feel more energized.

Stage 2

1. Press the right side of your pelvis (the area midway between your spine and your hip) into the floor, and hold for a few seconds.

2. Press the left side of your pelvis into the floor, and hold for a few seconds.

3. Rock from the right to the left, activating your abdominal muscles and keeping your knees still. Complete the rocking motion 10 times, then relax.

Stage 3

1. Imagine drawing a circle among four points focused on in Stages 1 and 2.

2. Begin in a counterclockwise direction by pressing the back of your waist into the floor. Next, press the left side of your pelvis, the base of your spine, the right side of your pelvis, and the back of your waist again. (This is one rotation.) Complete 10 rotations, as slowly as possible, making the movement among the four points as broad a circle as possible.

3. Change to a clockwise direction. Press the back of your waist into the floor.

4. Next, press the right side of your pelvis, the base of your spine, the left side of your pelvis, and the back of your waist again. Complete 10 rotations.

5. Hug your knees to your chest, and rock backward and forward.

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Check Out GOGO™ 75cm Yoga Balance Ball with Hand Pump, Fitness Exercise Ball

GOGO™ 75cm Yoga Balance Ball with Hand Pump, Fitness Exercise Ball Review

I ordered this hoping it woud be the right size for use as a chair - and it was. I use one at work to sit on, and wanted one for home. Works great! Keep the hand pump handy, as they do lose air over time.

GOGO™ 75cm Yoga Balance Ball with Hand Pump, Fitness Exercise Ball Feature

• Made of Extra Thick 75cm Anti-Burst material
• Holds up to 600 pounds
• Textured and slip-free surface
• Improve stability and strength and flexibility
• Great yoga accessories for yogis!

GOGO™ 75cm Yoga Balance Ball with Hand Pump, Fitness Exercise Ball Overview

Model: 2TIYZM-YGBP114

Size: Yoga ball 75cm (30 inch) in Dia. with FREE HAND PUMP

Material: Extra thick anti-burst high-density polymer

Color: Available in Blue Ball and Grey/Blue/Black Pump (Random Color)

Package: Individually packed in color box

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**Inflates quickly and easily with the tie-in pump.
**Improves alignment, stability, strength, and flexibility.
**Great to be used in clinic, training room, gyms and home.

The yoga ball is a versatile prop used in a wide array of pilates routines. Our yoga balls are made from a high-density polymer that resists tearing and puncturing. They are designed to support up to 600 pounds of pressure and can improve alignment, stability, strength, and flexibility in your yoga exercise. Great accessory for yogis!

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Check Out YogaAccessories (TM) 3'' Foam Yoga Block

YogaAccessories (TM) 3'' Foam Yoga Block Review

These blocks are very helpful during my yoga practice. I am not that flexible, but with these I can do every pose...well almost every pose:) They are soft and firm at the same time and feel great on my sensitive wrists.

YogaAccessories (TM) 3'' Foam Yoga Block Feature

• Soft, scratch-resistant exterior
• Beveled edges for added comfort
• Lightweight
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• 3'' x 6'' x 9''

YogaAccessories (TM) 3'' Foam Yoga Block Overview

YogaAccessories™ foam blocks are made from a sturdy, scratch resistant foam. Each block has beveled edges for added comfort. You will find these blocks to be very strong and durable, and yet incredibly lightweight and comfortable. Foam blocks lend support and extension to yoga postures. They provide the support and/or height needed to do poses safely and effectively. When placed under the hips, hands, heels, or between the hands, they provide the stability and grounding needed to extend fully.

YogaAccessories™ foam blocks are also available as a 4'' striped, in a 4'' smaller size, and two large sizes for less flexible yogis - 5'' Big Block and 6" Superblock. Additionally, YogaAccessories™ yoga blocks can be made from natural eco-friendly materials such as cork, bamboo, and Indian hardwoods.

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• Harbinger 340100 Durafoam Exercises Mat 3/8" x 24" x 72" (Black)

Customer Reviews

I love it - Lyndsey Fox -
I have always wanted a yoga block and now I have one and you cant' beat the quality or the price!



Helpful for Home Practice - Bridget Layla - San Fransisco, CA USA
My studio has tons of blocks for us to use, but when I'm at home I can't do a lot of the poses because I don't have a block of my own. I do now and my practice is soaring!



Love the smaller height - Megan Bear -
Many yoga blocks on the market are 4 inches and I don't need 4 inches of help so I was so excited when I found these at 3 inches. They rule!



Firm and stable - Hayden Bridget - Cincinnati, OH
I really enjoy using these blocks because they are firm and stable. I never feel scared when using them.

*** Product Information and Prices Stored: May 03, 2010 07:35:09

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Yoga facial exercises: How to accent and lift cheeks

www.howdini.com Yoga facial exercises: How to tone and lift cheeks If you'd try anything except a facelift to look younger, Face Yoga may be right up your alley. Yoga teacher Annelise Hagen, author of The Yoga Face, demonstrates simple moves that she says will sculpt and lift your cheeks and keep you younger-looking. Keywords: facial yoga exercises face yoga cheek lift tone cheeks

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