How to practice safely during pregnancy

by Suzanne Swan

As a general guideline, modify yoga poses to accommodate the growing belly and choose variations that are gentler on the pregnant body. If you're unsure, focus on connecting with your baby by practising slow breathing rhythms and restorative poses during your class. Recommended poses include Child's Pose, Cat Pose, and Butterfly Pose.

Five points to remember if you are pregnant and attending a general yoga class:

1. Inform Your Teacher: Let your yoga teacher know that you are pregnant. Use props such as blocks, a chair, or a wall to help create stability and balance as needed. You may need to modify yoga poses to make space for your growing belly.

2. Prioritise Strength and Stability: Focus on building strength and stability rather than flexibility. The hormone relaxin can loosen your muscles and ligaments, increasing the risk of injuries if you push yourself too hard regarding flexibility and endurance. Avoid overextending yourself and holding poses for extended periods.

3. Modify Yoga Postures: As a general guideline, aim to open and lengthen rather than compress your belly. Use alternative poses when your teacher instructs inversions, abdominal exercises, deep twists, backbends, or poses that involve lying on your back or front.

4. Take It Slow: You will need extra time to adjust when transitioning between postures. If you're unsure, practice the Child Pose or Butterfly Pose. When holding a pose for a long time, use blocks, a chair, or a wall for support.

5. Practice for Two: Allow your pregnancy to influence your yoga practice rather than forcing your body to conform to the class requirements. Remember that you are strong and capable of practising yoga during your pregnancy. Listen to your body and trust your instincts. This self-assurance will help you use your breath and find relaxation during childbirth. Consider joining a pregnancy yoga class if your current class no longer feels suitable, or if you want advice related to pregnancy or childbirth and wish to connect with other expectant mothers. Research has shown that building a community is crucial for the well-being of new mothers.

**Note on Dizziness**: If you experience dizziness when standing for extended periods or when rising from the ground, move slowly and avoid lifting your arms above your head. Instead, place your hands on your hips or in a prayer position at your chest for stability. If you feel dizzy while lying flat on your back, turn onto your left side.

**Note on Breech Position**: If your baby is in a breech position after 32 weeks, avoid deep squats. Instead, practice Cat or Puppy Pose to create space for the baby to move.