Expecting? Congratulations! Load up on water, get lots of sleep, take advantage of stretchy pants and don't forget to exercise. The American College of Obstetricians and Gynecologists recommends that pregnant women work out for at least 30 minutes on most, if not all days, to reap a laundry list of benefits, including improved mood, sleep and posture, as well as increased energy, muscle tone, strength and endurance. Don't forget about how exercise may prevent and treat gestational diabetes, and perhaps help subdue the little joys of pregnancy, such as backaches, constipation, bloating and swelling. Plus, fit moms typically have an easier time coping with labor and getting back in shape afterward.

Yoga specialized for pregnant women--typically called prenatal yoga--is an excellent, low-impact exercise option, especially for moms who are reluctant to haul baby and belly onto the treadmill.

Why prenatal yoga?

"It makes you stronger all over, and that's not only preparing you for the labor and delivery, but also for when you're going to be carrying that baby around," says Kahlil Kuykendall, a certified prenatal yoga teacher at Capitol Hill Yoga in Washington, D.C. Breathing--lots of long inhales and exhales--is a major focus in prenatal yoga. "It's breathing in that final hour, when the baby is descending, where it all comes together," Kuykendall says, "You need strength from the yoga postures, but it's that breathing that'll help to relax the mind and nervous system."

In a way, the breathing and relaxation techniques of prenatal yoga are all practice for labor, when they can "slow the heart rate, clear the mind and relax the body," says Karen Prior, a registered prenatal yoga teacher in Oklahoma City and creator of the Mamaste Yoga program. That practice, along with strengthening postures, can give confidence to women, especially those in their first pregnancies.

By attending a prenatal yoga class in person, expecting mothers can tack on another benefit: friends. "They're all of a sudden in a community with women who are making the same choices and lifestyle changes that they are," Prior says. "And they become a support group for each other as their new families are forming." The most important bond pregnant women make via prenatal yoga? The one they form with their babies. "We remind [women] to take time and connect with their babies through meditation and breath, and touch of the belly," Prior says.

Is it safe?

Absolutely, if you do your homework first. The ACOG recommends that women receive a clinical physical evaluation before beginning a program. They should also seek instructors trained specifically in prenatal yoga. Prior suggests scoping out teachers' credentials via the Yoga Alliance website. First, she says, look for registered prenatal yoga teachers--those who have at least 100 hours of specialty instruction in pregnancy yoga. There aren't many of these teachers available, so if you can't find one, next seek a certified prenatal teacher, which means she is well-trained, but with fewer hours under her belt. And finally, if these two types of instructors aren't an option, find a teacher with at least some training in yoga contraindications during pregnancy. Not sure where your prospective instructor stands? Call the studio, or meet with her ahead of time. Prior strongly suggests that women who are pregnant for the first time, new to yoga or both attend a class in-person.

If there are simply no prenatal yoga instructors around, specialized books, DVDs and podcasts are available. "The most important thing is listening to your body and doing what feels right," Prior says.

Is it for me?

Read more:
Prenatal Yoga : What You Should Know

TORONTO, April 4, 2013 /PRNewswire/ -- Moksha Yoga, North America's leading collective of highly accessible, socially and ecologically conscious hot yoga studios, unveiled today Grow Your Yoga, a 30-day off-the-mat challenge to bring together the global yoga community, educate on the roots of the Moksha practice and raise funds for a significant cause.

Formerly known as Living Your Moksha, Grow Your Yoga is the third annual challenge for the Moksha collective focusing on topics that promote vitality in every day life. Kicking off May 1 and running through May 30, Grow Your Yoga will celebrate the seven pillars that Moksha Yoga is founded on including health, peace, accessibility and support for others. Funds raised during the challenge will go to the Maasai Wilderness Conservation Trust (MWCT)an organization backed by actor and activist Edward Norton that works to protect the legendary ecosystems and astounding biodiversity of East Africa. See what Edward has to say about it here: http://www.youtube.com/watch?v=8fUOm2OoMRg&list=UULTzYzVDnrvCsXm7WnIg6hw&index=1

"Moksha Yoga's mission is to promote a healthy awareness for our practice on the mat, while living by a set of philosophies that carry our practice off the mat," said Moksha Yoga co-founder, Jessica Robertson. "Grow Your Yoga provides us with an opportunity to remind our community of our foundation, to challenge ourselves to live by these ideas and to give back to a great cause."

"We are thrilled to partner with Moksha for the Grow Your Yoga campaign," said Edward Norton, American actor and President of the U.S. Branch of MWCT. "MWCT shares Moksha's vision to protect and serve the natural world and it starts with education and awareness. Yoga teaches us that we are all connected, and that how we choose to act today will be our legacy for the future. As an avid Moksha practitioner myself I can't imagine a better way to embody the values of yoga off the mat than by committing to Grow Your Yoga and supporting the MWCT."

The Grow Your Yoga Challenge will be broken down into 4 weeks, encouraging the community to showcase their success online through Facebook, Twitter or Instagram using the hashtag #growyouryoga. Additionally, each challenger will be set-up with a personal profile via Crowdrisea unique fundraising platform that allows challengers to set fundraising goals, personalize their page and reach out directly to their contactsto fundraise throughout the campaign.

Week 1: Be Healthy Eat environmentally sustainable foods including locally grown, vegetarian, organic or vegan and share a recipe or image of your dish online with hashtag #growyouryoga. 20 participants will receive a cookbook by Renee Loux.

Week 2: Be Peace Practice 10 minutes of meditation every day and pay attention to what your voice is saying when your mind is silent. Share your reaction to this challenge, an image or quote that evokes peace online with hashtag #growyouryoga. 20 participants will receive a Manduka meditation and travel cushion.

Week 3: Be Accessible Practice one week of no gossip and be accessible to deeper conversations. Share the impact listening rather than reacting has on you via the #growyouryoga hashtag. As a bonus bring a friend to class for free. 20 participants will receive a 90-minute Moksha CD.

Week 4: Reach out Participate in the Maasai Wilderness Conservation Trust Fundraiser and help Moksha reach its goal of $100,000. Share the fundraiser URL on Facebook, Twitter and Instagram or upload your cutest animal photo using the #growyouryoga. 20 participants will receive handmade Maasai bracelets.

Two participants who register by April 20 will be chosen to win a free 1-year unlimited membership to a Moksha studio of their choice.

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Moksha Yoga Announces Global 'Grow Your Yoga ' Campaign to Strengthen the Community and Deepen Your Practice