This is a little introduction and disclaimer on practicing yoga while pregnant. Always get cleared by your doctor or midwife before doing yoga while pregnant. If you had a yoga practice before getting pregnant, you may feel comfortable continuing in regular classes and modifying as needed (see Prenatal Modifications video – https://youtu.be/ffFdevYOD9w). If you haven’t practiced yoga before getting pregnant, look for a prenatal specific yoga class, which will be more gentle and will be led by teachers specifically trained in yoga for pregnancy.
Some general tips:
1. Avoid excessively hot classes during pregnancy. I don’t mind warm classes, but anything that will elevate boy temperature too much probably isn’t appropriate.
2. Avoid laying prone on your belly. No cobra, locust, bow, etc once your belly starts to show (usually sometime in 2nd trimester).
3. Avoid inversions. You’ll see some yogis who continue to practice inversions until right before they deliver. If you’re comfortable and safe practicing them go for it, but for me it isn’t worth the risk of injury and just never felt right while pregnant.
4. Beware of over-stretching. When you’re pregnant your body releases the hormone relaxin that helps soften and open your body in preparation for labor and delivery. It can feel good to get really deep, but be careful not to over-stretch and potentially cause injury.
5. Avoid breath retention. Practices that include holding your breath (kumbhaka) or really pumping your breath (like breath of fire, kapalabhati) can over-elevate your heart rate.
Trimester-by-trimester in my experience (and remember, everyone and every pregnancy is different!):
1st Trimester – You may feel excessively tired or nauseated. Take it easy, give yourself a break and slow down as needed. If you’re feeling well you can pretty much do most of your regular yoga practice. Be sure to pay attention to your breath!
2nd Trimester – You may start to feel better (more injury, less nausea) and come back to a more regular practice with some modifications. When you start to show, it’s time to modify – avoid laying on your belly and taking deep twists.
3rd Trimester – Weight distribution is different so you may have a harder time practicing balancing poses. As your belly gets bigger, use as many props as you can to make your practice comfortable. Continue your modifications and skip poses that feel unsafe or don’t work for your current body shape.
For more on yoga retreats & yoga teacher trainings, visit http://FloatingYogaSchool.com
To take class with us in person, visit http://WildThingBend.com
source
