Yoga and Pregnancy

Concerns

The first thing you should do is let your instructor know that you're pregnant and how far along you are. An experienced instructor will know what sorts of things may help you and what sorts of things may actually hurt you. The second thing you should keep in mind is to listen to your body. If something doesn't feel good, there is no reason to continue doing it. Ease off a bit or discontinue the stretch or pose altogether.

In early pregnancy, most beginning poses should be attainable.

After the first trimester, you should avoid poses that have you laying flat on your back. This can cut off blood flow to your uterus. Also avoid poses on the front- like the cobra pose. And when you're doing a standing pose, especially a standing pose that involves balancing on one foot, please use a chair for support.

When you're pregnant, your body releases the hormone relaxin which, as you might guess from the name, helps you relax. Actually, it loosens up your normally taut connective tissue which will become very important in a few short months. However, at the moment it's going to increase the effect of stretching exercises. Be careful when stretching in order to keep from damaging your joints or other connective tissues.

With any standing or sitting pose, expecially a twisting one, keep your pelvis well grounded. Tuck in your tailbone and push the bottom of your hips forward. This relaxes the buttocks ( glutes ) and the hip muscles, which can help prevent sciatic pain. Many twisting poses can be performed when you're pregnant; however, twist your shoulders more than your hips. Your hips should be a solid base; over twisting the uterus could be a problem. Listen to your body.

Benefits

Yoga relies on breathing. Focusing on your breathing and breathing deeply provides oxygen to the whole body, including the fetus. The fetus benefits as much from your deep breathing as you do. Stretching also helps your body to prepare for childbirth and helps you combat the pain and fatigue of this wonderful time.

Yoga exercises also help with pre and postnatal depression by relaxing the mind and putting fears to rest. The essential breathing exercises give you a calmness that the child will sense and will make their own.

Pose Recommendations

Good Poses

Butterfly Stretch
Cat-Cow
Cobra (during first trimester)
Seated Forward Bent ( with a chair for support )
Triangle Pose ( with a chair for support )

Bad Poses: please don't do these poses when you're pregnant!

Backbends
Balancing on one foot without a chair for support
Camel pose
Handstands
Headstands

Yoga Reflections

What is Yoga?

What You Need

Yoga Benefits