Glancing through the large windows of Island Co-Housing's common room on any Monday evening reveals what I believe is a magical scene: candlelight, and spread across the floor, mats, pillows and blankets and a dozen or so pregnant women stretching and chatting together. The free weekly prenatal yoga classes - sponsored by the YMCA of Martha's Vineyard and an anonymous donor - are held Mondays at 5:30 pm, and they are led by Sherry Sidoti and myself.

Elissa Lash, Martha's VineyardInstructor Elissa Lash, expecting her second child, offers her yoga students the chance to discuss the various issues of pregnancy. Photos by Lynn Christoffers. From my experience as a mother, a yoga teacher, and a labor doula [a trained assistant to other women during labor], I know how profoundly helpful prenatal yoga can be in stress reduction, alleviating common pregnancy discomforts, and preparing women for labor and delivery. Abril Chapman says, "This is my first pregnancy and my first yoga experience. I have to admit I was a little intimidated going into the class, having never done yoga. I was surprised how quickly I connected with all of the mothers in the class.

It is comforting hearing the different stories and experiences from the girls. My husband and I don't have family on the Island, so this yoga class has really become my support group." The 90-minute classes include a balance of recommended poses both standing, sitting, and reclining; breathing and pelvic floor exercises; and a guided relaxation or meditative rest period. Chelsea Pennebaker, a regular attendee, says, "I feel like prenatal yoga is the best practice for this unknown adventure. I love the camaraderie of sitting in yoga with all the other mamas with our baby bellies reaching out to each other." prenatal yoga, Martha's VineyardA calming, meditative moment led by Ms. Lash in the common room at Island Co-housing.

Ms. Pennebaker appreciates having a class specifically for pregnant women: "There is no denying the bellies. The teachers don't treat them as inconveniences to be overcome. They are lovingly integrated into every movement and breathing exercise." Prenatal yoga differs from traditional yoga because it must take into account the physical and hormonal changes. There is extra weight and pressure on the pelvis that often shifts the center of gravity forward, and exerts stress in the lower back. There is also the flow of a hormone called relaxin that increases the flexibility of a woman's joints and ligaments to help prepare the pelvis for birth.