Prenatal Vinyasa Yoga & Short Forms

I'm not a flexible person -- with my short hamstrings, just sitting up straight with my legs straight out in front of me is the equivalent of a forward bend -- and perhaps because of that, the yoga I've gravitated to is Ashtanga, which is vigorous, (relatively) fast-paced, and as much about strength and endurance as flexibility. But this meant that once I got pregnant and tried pre-natal yoga, I was sorely disappointed -- couldn't even get decently warmed up, much less worked out in the way that I'm used to. After reading the reviews here I bought Jennifer Wolfe's pre-natal double DVD (with the short forms) and, since I've done very little yoga over the past three months, decided to start with the 45-minute practice (not too long but not too short, I figured), rather than the full 70-minute sequence. WOW! Ten minutes in, I was sweating and my quads were begging for a rest. For the first time since being pregnant, I warmed up enough to straighten my legs all the way in forward bend (see above re: tight hamstrings), so I feel stretched out as well as worked out. And, given that I couldn't quite do the whole routine without "cheating" (had to straighten my front leg a couple of times in the midst of all those lunges...), I know that this routine will not only maintain my muscle tone but actually help me to get stronger. And I now have a goal! I'm going to stick with the 45-minute practice until I can do it without cursing under my breath, then move up to the 70-minute practice (at least, on days when I have time). It's great that there are 15- and 30-minute practices for those days when there ISN'T time, too -- a trick I'm guessing Jennifer picked up from David Swenson (whose "yoga short forms" DVD is a godsend for Ashtangis who don't have time to fit in the full 90-minute Ashtanga primary sequence every day). There's a much higher chance that I'll actually practice daily or near-daily if I can let myself off with a 15-minute practice on busy days.For a regular exerciser and keen yogi, the fatigue of early pregnancy coupled with all the cautions about what you "shouldn't" be doing can get very frustrating -- you're used to being in shape, having strength and stamina, and you start to watch that trickle away. Plus, you miss the feeling of "training toward" something, the feeling that your practice is constantly changing and that you're gradually acquiring new poses or finding new depth in familiar ones. If this sounds like you, then this is the pre-natal DVD for you: plenty of clear instructions for modifications so that you can keep your pregnancy safe, but still intense enough to be GENUINELY challenging. Despite the modifications (knees-chest-chin for chaturanga dandasana, extended side-angle with the elbow on the thigh rather than hand to floor, etc), it doesn't feel watered down.

I WOULD NOT recommend this for women who have never done yoga, who have practiced only a short time (or haven't practiced in a long time), or who have practiced only gentle forms of yoga (gentler Hatha, Ananda, or other more meditation-focused forms). [If you are very fit from other types of training/exercise AND you are reasonably flexible this might also work for you though I would recommend taking your intro to yoga slowly or starting with a gentler form of yoga until you are comfortable with your flexibility, balance, and some of the poses.]If you have practiced Vinyasa, Ashtanga, Power Yoga, Anasura yoga, or other more intense forms of yoga and want to continue to do so safely throughout your pregnancy I HIGHLY recommend this product.The details:I have practiced more vigorous forms of yoga for about 5 years now and was looking for a prenatal practice that still allowed a "real workout" but that was obviously safe for my baby and my new body. After reading other reviews, I chose to try this set and am SO PLEASED. I am 31 weeks as I write this review and purposely waited until the 3rd trimester to review to see if the workouts were still safe yet effective (and that I could still do them!). This set is particularly cool because there are four different practices: a 15,30,45, and the full length 75 minute practice. And I do mean the practices are all completely different - not just shortened versions of the long one. In each practice, Jennifer models the the 1st trimester poses but has two ACTUAL pregnant women modeling 2nd and 3rd trimester modifications. I was worried the modifications would be too easy in the 2nd and 3rd trimesters but they are absolutely just as challenging and in most cases are done only for balance or to accommodate our bigger bellies! I am definitely still sore and can push myself with each practice. I feel like I am exercising without undue stress to me or my baby but I definitely sweat and shake with the longer practices just as I had hoped. And, of course, it is always excellent to stretch, strengthen and realign. (And I won't say its a direct cure or anything but it also seems to ease and prevent the sciatic nerve pain that I've developed in the last few weeks.) Finally, it comes with a few extra neat sections on proper adjustments for 2nd and especially 3rd trimester, partner poses, and poses designed to help with labor and delivery. All in all an excellent prenatal fitness essential for yogi mamas!

A great workout to do during pregnancy. There are 3 instructors at different stages of pregnancy so it's easy to see the progression. I have done it regularly for the past 6 months and I have noticed a difference in my body (it's leaner and more flexible). However, you might need a certain level of yoga to feel confident.

Possibly the best yoga class I've ever experienced and its in the comfort of my own home. I generally feel stronger and my back doesn't hurt as much as before. Thank you Jennifer for your guidance throughout my first pregnancy.

As someone who enjoys yoga on an occasional basis, this DVD is perfect. I love the short form options, and I love the visual modifications for each trimester. I feel like I've had a really great workout and a great stretch. I also love the variations in each yoga practice; it's never boring! The only thing I don't love is the relaxation afterward - it was never a part of my traditional yoga practice but can be nice for someone who enjoys the meditation aspect.

--- FRom first to last trimester. This one is intense yoga so at least it gave me a good workout whith all the benefits of what Yoga is known for. The instructor is very good, good advices, again fast pace so better for the people who are active in general (and if not, then start right at the beginning of your pregnancy, not just when you're half way through).You have choice between 15, 30 or 45 min videos = all good depending on your time, physical condition ;)

La clase es una sesion de hora y cuarto en la que los ejercicios ayudan a relajar y fortalecer la espalda, te enseñan posturas para abrir la cadera, relajar las contracciones y facilitar el parto. Es un DVD para aquellas que queremos sentir que estamos haciendo ejercicio con bastante intensidad pero sin riesgo. Os lo recomiendo.