A: Yoga can be a wonderful way to keep fit during pregnancy. It encourages flexibility, body awareness and mental focus that can be helpful in pregnancy, childbirth and postpartum. Many yoga asanas (postures) may help you achieve calm and may reduce morning sickness, sciatica and round ligament pain. You may notice an increase in the flexibility and strength of your spine, leading to diminished back pain during pregnancy and postpartum. Postures to open the pelvis may enhance your birthing experience, making labor and vaginal delivery easier. Yogic breathing, or pranayamas, can help restore calm and focus. These techniques can also be applied to labor.

I recommend that you study with an experienced instructor, preferably in a class geared for pregnant women. Avoid postures that stress your upper back or neck, and ones that compress your abdomen. It's likely that yoga will help stretch and strengthen your back and abdominal muscles, relieve stress and prepare you for a better birth experience.