Prenatal & Postnatal Yoga, Dance, and Fitness

Keeping flexible and strong while pregnant, and regaining strength and flexibility postpartum can be difficult for a mother.  Often her choice of activity in her spare time is between brushing hair, changing clothes, or exercising!

With tough time constraints, expecting to leave home for a class or workout is likely expecting too much, but that doesn't mean you can't stay fit.  Since it is so supportive of not only physical health, but peace of mind as well, it should (somehow!) remain a top priority, even for the postpartum mother.

Training with top teachers in the comfort of your living room is an ideal solution and greatly increases the likelihood of sticking to a routine.

There are countless training methods to choose from, and here are a few excellent tools I used.


Review just posted, July 10, 2013!


Prenatal Dance with Menina
 I watched Menina's Prenatal Dance DVD from different angles.

The first was as a woman who'd studied martial arts and yoga since I was 19 years old. Pregnant at 42 and knowing the mind/body benefits for mom and baby, I wanted to stay active and strong while pregnant. The second was as a woman--pregnant at 42 after two miscarriages--who wanted to be gentle and cautious with my exercise.* The third was as an active person who loves music and dance--and didn't think pregnancy was a reason for that to come to an end!

From all views, Menina's prenatal dance routine delivers!

No worries if you haven't been as fit as you'd like of late--Menina and her dance team of pregnant women offer guidance throughout for modifications for different levels. The music is upbeat and motivating, the movements are no-impact but offer the opportunity for maintaining flexibility, great circulation, and joint and muscle strength--all vital for mom and baby.

I exercised every day of my pregnancy, walking and continuing yoga practice in schools and using different DVDs in my living room.

I would add this fun prenatal dance routine at the top of the list!

Shiva Rea Prenatal Yoga

Shiva's prenatal DVD guides women through the trimesters with appropriate adjustments for the changing needs and abilities.  I found this DVD to be on the light side, but probably perfect if someone has not trained intensely before pregnant.

At one point, Shiva says, "Your baby will enjoy this gentle rocking in the womb."  I think she was right, and that my baby recognizes her.  Now when doing her postpartum routine, my baby smiles when she hears Shiva's voice.
Shiva Rea Postpartum Yoga

Shiva's postpartum DVD also offers guidance for moms with varying levels and abilities.  For someone advanced in their yoga training and accustomed to Shivas other DVDs, it may feel slow, but slow is a pretty good speed postpartum!
Gurmukh Postnatal Kundalini

Gurmukh's postnatal DVD delivers!  As she says in the DVD, "Time  to get strong...when you want to stop, don't!"  This will even offer a good challenge for the postpartum dad.

She shows fun ways to include your baby in your practice.  My baby loves it and usually does the entire DVD with me.

No matter what a woman does while pregnant or postpartum, she should feel safe and confident doing it.  For me that meant listening to myself first and foremost, and also consulting with my TCM doctor, midwife, and OB-GYN.  Please do the work you need to do to feel safe in your training.

---No affiliation or compensation with these programs.---

ALLIE CHEE has studied Asian martial and healing arts since 1989, earning a 2nd degree black belt and certification in TCM nutrition; she is a 42-year old home birth mom; and author of NEW MOTHER: Using a Doula, Midwife, Postpartum Doula, Maid, Cook, or Nanny to Support Healing, Bonding and Growth; and FREE LOVE: Everyday Ideas for Joyful Living.

Her articles have appeared in The Well Being Journal, The Holistic Networker, The Birthing Site, and MidwiferyToday.  

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New Mother available Barnes & Noble and on Amazon

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