HOW TO PRACTICE SAFELY DURING PREGNANCY

As a general rule modify yoga poses to make space for the growing belly and find poses that are similar but less demanding on the pregnant body.  If in doubt, tune into the growing baby with slow breathing rhythms and restorative poses during the class. Child, Cat, and Butterfly poses are recommended.

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

1.    Let the teacher know you are pregnant. Use props (blocks, chair, or a wall) to create stability and balance if required. It may be necessary to modify the yoga pose to make space for your growing belly.

2.    Focus more on your strength and stability than on flexibility. The hormone relaxin loosens your muscles and ligaments which increases the risk for injuries if you push yourself too far in terms of flexibility & endurance. Avoid over-extending and holding postures for a long time.

3.    Adjust the yoga postures.  As a general rule open and lengthen rather than compress your belly. Use substitute poses when your teacher instructs Inversions, abdominal, deep twists, backbends, lying back or front poses. Send me the yogababy guidelines for safe yoga poses during pregnancy.

4. Slow down. You will need time to make adjustments when moving between postures. Do the child pose or butterfly if unsure. If holding a pose for a long time use blocks, chair, or wall for support.  

5.    You’re doing yoga for two. Let the pregnancy change your practice rather than conforming your body to fit the yoga class.  Remember you are strong and capable of practicing yoga during your pregnancy. Listen to your body and be guided by your instincts.  This confidence in yourself will assist you using your breath and relaxation in your birth. Find a pregnancy yoga class if the class no longer feels suitable, you need pregnancy or birth advice and you want to meet other pregnant mums. Research has shown that the building of a community is one of the key success factors for wellbeing as a new mother.  Join a yogababy pregnancy yoga course here

Note: Dizziness: If you get dizzy when standing for a long time or coming up from the ground, move slowly and avoid taking your arms higher than your head, instead place your hands on your hips for stability or at your chest in a prayer pose.  If feeling dizzy when lying flat on your back,  turn onto your left side.

Breech baby: Avoid deep squats if your baby is in a Breech position after 32 weeks. Do Cat or Puppy pose instead to create space for the baby to move