When you are doing yoga while you are pregnant, it is good to be aware of what is good for your body and what is not. The anxiety can be high when you are in a yoga class and you are unaware if this pose you are about to encounter is going to hurt you or your baby. Below I have added precautions for pregnant women while practicing yoga. With each trimester it can be different so I have divided it up according to the trimester you may be in.
During the first trimester, your belly and your baby aren't very big yet. Due to this, you can go about your normal workout routine and you will be fine.
During this time though, you do want to be aware of any vertigo or morning sickness you may have:
- If you are dealing with vertigo, always bend your knees when you are going from a seated position to standing. Bending your knees even in downward dog is beneficial.
- If you are dealing with morning sickness, take it easy. Move slowly and take deep breaths. You may not feel good in the moment, but after working through some yoga poses, you may find your symptoms are gone.
ALWAYS keep this in mind: 'begin as you mean to go' ...meaning if you want to be doing inversions or balance poses in your third trimester, start in the first trimester. These poses are fine doing all the way through your pregnancy, BUT ONLY if you have been doing them the whole time and are comfortable doing so.
If you haven't found a good prenatal yoga class yet, now is the time to do so.
During this time you may feel the best during your whole pregnancy. So now is the time to start those good habits if you haven't already. Here are a few precautions during this time:
- Do not over-stretch yourself. Flexibility is not a main focus anymore, it should be strength and stability.
- Avoid backbends and stretching the belly area.
- Avoid any twists and laying on your belly.
- Avoid deep forward folds.
- After week 20, avoid laying on your back and replace it by laying on you left side.
- Start using modifications and drop to your knees anytime or all the time.
Your on the home stretch! This time can be the hardest part in pregnancy. This is the time when your belly is large and very much in charge.
During this time keep these points in mind:
- This is NOT the time to learn something new.
- Avoid inversions (unless you have been doing them throughout your pregnancy and are comfortable doing so).
- Use balance props like the wall or chair when working balancing poses.
- Take a wider stance to create more wiggle room and to avoid any falls.
- Remember all precautions from previous trimesters. The last trimester is the most delicate.
My hope is now you will have more confidence walking into a yoga class if you are pregnant. If you have any questions at all, comment below or contact me here. I would love to help anyway I can!
IF YOU HAVE ANY QUESTIONS PLEASE CONTACT ME HERE, OR COMMENT BELOW.