STAFF PHOTO BY DAVID BERGELAND Yoga instructor Gillian Rosenthal, left, and Sarah Bartiromo practice yoga at Premier Pilates in Warren.

WHAT YOU CAN DO Stretching -- General stretching exercises, sitting on the floor with your legs flexed ("Indian style"), leg-raises and abdominal crunches can help with flexibility and abdominal strength which may ease labor. Low-impact aerobics -- Aerobics involving no jumping, skipping, or jarring hopping movements are an excellent form of cardiovascular exercise for moms-to-be. This type of workout includes rhythmic movements that keep one foot on the floor at all times. Swimming -- Swimming eliminates stress on the joints, which makes it an ideal aerobic exercise. Walking -- Walking is good for you just about anytime, does not require class registration and easily can fit into a busy schedule. Kegel exercises -- A Kegel exercise is done by tightening the muscles of the vagina as though you were stopping a flow of urine. Hold for five to 10 seconds. A set of 10, repeated several times a day is recommended. These exercises can be done anywhere without drawing attention and help with labor, as well as speeding recovery afterward. Prenatal water aerobics -- "Aerobics done in the water are great for pregnant women who want to be active. They can feel buoyant again, and there is almost an automatic camaraderie," said Vicki Tisch Baum, public relations director, Somerset Hills YMCA. Always consult your family doctor or obstetrician before embarking on any of these exercises. Loka.com

STAFF PHOTO BY DAVID BERGELAND Yoga instructor Gillian Rosenthal, right, and Sarah Bartiromo demonstrate a prenatal yoga position at Premier Pilates in Warren.

A woman who was "in the family way" used to be viewed as a fragile creature, to be treated delicately for all of her nine-month journey to motherhood. Times have changed, and now many mothers are out and about, staying as active as possible -- some right up until the date of delivery. Every person and pregnancy is different, and there are certain exercises that may not be advisable for all, but there are plenty of things most women can do during that unique time.

Prenatal yoga is one way that women are bringing body, mind, and spirit together as they prepare to introduce another life into the world.

"I was in my first yoga teacher training when I became pregnant with my first child, so I wanted to figure out a healthy way to practice," said Bonnie Pariser, 39, a yoga teacher at Yoga Loka in Frenchtown. The six-week prenatal yoga series at Yoga Loka takes into account not only the exercises that a pregnant woman can or should do, but incorporates specifics that will help in the entire process.

"(Prenatal yoga) takes a pregnant woman gently through preparation for birth with the assumption that labor is the most important marathon (she) will ever do," said Pariser, who took her yoga teacher training at Saraswati River Yoga in New Hope. "We work with breathing for optimal relaxation and awareness, strengthening the legs in preparation for labor, strengthening the arms in preparation for post partum -- carrying the baby around -- strengthening the upper body in preparation for nursing and carrying baby, and working on flexibility and vitality in the pelvic floor to ease the birthing process."

Dickson said that there are many reasons why yoga may be a great exercise choice for a pregnant woman.

"I think the yoga is nice because it's safe, and there's an expert there," she said.

"One of the things (that happens is) that when you become pregnant, your ligaments loosen up. You become a lot more flexible, which can be sort of dangerous. It is good to have some sort of guidance."

According to Dickson, the relaxation component of yoga is also beneficial.

"The biggest thing is keeping your blood pressure down. With the stress of pregnancy and the stress of your average day, getting on a treadmill with everyone else and feeling the need to exert yourself (may not be) the best," Dickson said. "Breathing is the foundation of a yoga practice. You can control blood pressure and other (processes) just through breathing. Breathing is really what drives your body's systems, like a domino effect through your body."

Deborah Harris, studio owner and Pilates instructor at Premier Pilates and Yoga in Warren offers advice to ensure that a woman's choice to begin prenatal yoga is the right one.

"Any woman undertaking a new exercise program during her pregnancy should speak to her family doctor or an obstetrician regarding the safety of the new physical activity for her individual pregnancy," said Harris, 28, a dancer who taught Pilates at the Pennsylvania Ballet until starting her own studio.

She cites specific guidelines from The American College of Obstetricians and Gynecologists on exercise during pregnancy and recommended that expecting women ask these questions before beginning a program:

Am I in the second or third trimester?

"We recommend that women take it easy during their first trimester and start adjusting to their changing bodies."

Do I have my doctor's blessing to start a prenatal yoga class?

"This is a pre-requisite in our studio," Harris explained.

Is the instructor teaching the course specifically certified to teach prenatal yoga?

"This is especially important, since a pregnant woman's needs are quite different from most other people frequenting yoga studios."

"It's always really important to check with your doctor before you do anything," agreed Dickson. "Nine times out of 10, they'll encourage you."

Harris explained that certain exercises aren't appropriate for pregnant women. Not all are in exact agreement, so it is important to find out what is recommended for each individual. According to Harris' safety standards, the Placid Pose should not be performed.

"The American College of Obstetricians and Gynecologists recommend against exercising on their back for pregnant women after 12 weeks. There is a concern that the growing uterus will compress the vena cava (the main vein that returns blood from the body to the heart) and restrict maternal blood flow. Our instructors do not teach back-lying postures in our prenatal classes."

"If I take yoga, I would anticipate a greater feeling of positive energy. I would definitely improve my flexibility, improving blood flow all over. I think the relaxation and deep breathing techniques while doing the yoga exercises would feel awesome to the body and clear my mind," she said. Kelleher is no stranger to exercise while expecting. "During my past six pregnancies, I ran until my 20-24th weeks, much slower towards those last weeks. When my belly became uncomfortable, I stopped. I was never a walker, though have had two-hour-long walks this pregnancy that were awesome."

Pariser described just a few of the postures that may be taught in a prenatal yoga session. In Viparita Karini, or Placid Pose, one leans the legs up the wall while lying on the back. It is a very mild inversion good for reducing swelling of the legs common to pregnant women.

Malasana, or the Squat is good for toning thighs and relaxing the pelvic floor. The Warrior One and Warrior Two poses, which incorporate a lunge with outstretched arms, develops the thighs, stretches the hips and conveys a sense of courage and willpower.

Dickson also stressed the importance of knowing that your teacher is a good one.

"There are a lot of certifications out there, where you can get certified through the mail, literally. Do your homework. There is a difference between knowing 'sort of' what you can do with a pregnant woman and being 100 percent sure."

Though some prefer to concentrate on the many physical benefits of yoga, its roots in spiritual practice is deep.

"Yoga" is the Sanskrit word for "union," in the context of uniting all aspects of the self and, ultimately, uniting the self with God or "universal consciousness."

Much of this esoteric way of experiencing yoga emphasizes learning to be fully present in each moment. Some mothers may find this aspect a true blessing.

"My two labors could not have been more different. The only similarities were the hospital and the husband," Pariser said. "Yoga encourages us to be witness to each moment as it comes, as it is right in front of us. So, not only do we experience fully the feelings associated with labor, which indeed may be painful or not, we also can be fully present to the moment we see our new baby for the first time, the first cry, the first kiss, the moment mother's milk touches the baby's lips."

Pariser explained that the benefits of maintaining a yogic lifestyle may extend beyond the birthing process itself into the full lives of mother and child.

"In yoga, we relate to it all. Isn't this what we are going to teach our children anyway? Isn't this the attitude we would like them to have when dealing with the frustrations and disappointments and joys and victories of life?"

from the Courier News website www.c-n.com