Prenatal Yoga, or yoga for pregnant woman, has been gaining in popularity. Yoga provides an ideal way for women to stay in shape during pregnancy, helping them to stay limber, tone the muscles, and improve balance and circulation. In addition, yoga can help to prepare women for labor and birth by teaching deep breathing and relaxation. Some poses, such as the Warrior poses, can also help to ease back pain and sciatica. Women have also experienced reduced swelling, back and leg pain, and insomnia through the practice of prenatal yoga.

     产前瑜伽，即孕妇瑜伽，近日广受青睐。瑜伽为孕期女性提供了保持身材最理想的方式，令她们肢体柔韧，肌肉紧实，提高平衡，并促进循环。此外，瑜伽帮助女性做好呼吸与放松的准备工作，增强体力。一些体式，如战士式可以减少背痛和坐骨神经痛。通过瑜伽练习，孕妇的肿胀，背痛，腿痛和失眠现象都将有所改善。
   

     Prenatal Yoga follows many of the basics of other styles of yoga but with some modifications to account for pregnancy. General yoga classes are often recommended for the first two months, but changes to routine should be made after that. Poses are often held for shorter periods of time and may be assumed more slowly and with greater care. With women who are further along with their pregnancies, standing poses may be performed using a chair or wall for support, and poses which require one to lie flat on the back or those which stretch the abdominal wall may be avoided altogether. In addition, hot yoga, or yoga performed in a heated room, is not recommended for pregnant women.

    产前瑜伽以其它基本瑜伽为基础，结合孕期特点做了改善。通常，最初2个月的孕妇可以参加普通课程。之后应该注意，缩短每个体式停留的时间，动作轻柔，舒缓。孕期更长的女性，在练习站立动作时可借助椅子等辅助物。避免压迫和伸拉腹部的动作。另外，不推荐孕妇练习热瑜伽或在有额外加热的室内练习。

     A few yoga poses which are ideal during pregnancy include the Cobbler’s or Tailor’s pose (baddha konasana), the Pelvic Tilt or Cat-Cow pose, the Squatting pose, the Side-lying position, the Warrior I and Warrior II poses and the Tree pose. Be careful, only practice under a qualified teacher's Guidance and with your Doctor's suggestions.

     孕期较为理想的几个体式包括，束角式，骨盆倾斜运动，下蹲式，侧卧的动作，战士式1和2，以及树式。注意，务必咨询医生意见，并在有资质的老师指导下练习。     

                                  Namaste All,

                                     Manu