Yoga and Pregnancy

Pregnancy - Prenatal Yoga

Modify for Pregnancy - Yoga International (great article to ease worries on the topic) Links to an external site.

Pregnant students:

  1. Speak to your doctor and get your doctor's permission before starting or continuing a yoga practice.
  2. Speak to your yoga teacher and let them know you are pregnant. They may ask you to do some reading and educate yourself on yoga and pregnancy so that the two of you can work together to create comfort and safety for your body. 
  3. Have a lot of props handy and you may station yourself near a wall. (Your center of gravity is different while pregnant)
  4. Empower yourself to modify at any moment, and to ask instructor for additional modifications when needed. 
  5. Listen to your body and avoid anything that doesn't feel right! You can always avoid a certain pose (and replace it with another pose), or choose a gentler version of the pose. 
  6. Be informed about the below contra-indications that exist for pregnancy. Please scroll down to "Stages of Pregnancy - more strict guidelines" to consider how to do yoga safely during each phase of pregnancy. 

What to Avoid

  • WATCH FOR OVER-STRETCHING. (80% RULE) The hormone relaxin is released ito the body and loosens ligaments and makes pregnant women susceptible to over-stretching.  Ligaments don’t return to normal so we must not overstretch while pregnant.
  • AVOID BREATH RETENTION, OR FIRE BREATH. (UJJAYII IS GREAT FOR LABOR)
  • IT CAN BE NORMAL FOR WOMAN WHO ARE PREGNANT TO NOT WANT TO BE TOUCHED, AND WANT TO BE GIVEN SPACE AND PERMISSION TO TAKE CARE OF THEMSELVES. 
  • IT CAN BE NORMAL FOR WOMAN WHO ARE PREGNANT TO NOT APPRECIATE SCENTS. 

What to Add

  • YOU CAN ASK THE INSTRUCTOR TO GIVE YOU SPACE BUT TO KEEP AN EYE ON YOU! 
  • IN MANY CASES, IF IT FEELS GOOD, IT IS GOOD.  ALLOW YOURSELF TO KNOW HER OWN BODY.
  • GREAT POSTURES FOR PREGNANT STUDENTS:
      • Gentle hip opening exercises
      • Leg/arm strengthening exercises
      • Kegel exercises, also known as pelvic floor exercises (and known as the mula bandha in yoga) are great to strengthen and tone pelvic your pelvic floor.
      • Side body openers
      • Gentle upper back-bending (heart-openers)  are great for pregnancy because kyphosis (rounding of shoulders/upper back) can occur in pregnancy
      • Neck stretches
      • Safe Breath work for pregnancy can include Deep Abdominal Breathing, Nadi Shodhana Pranayama (Alternate Nostril Breathing),  and Bhramari Pranayama (Humming Bee Breath). 

STAGES OF PREGNANCY -more strict guidelines 

There are different schools of thought on yoga and pregnanacy. Some more relaxed than others. The below guidelines are the more strict guidelines. Look over the guidelines below, and also speak with your doctor to determine what is right for you! You will also listen closely to your body, and avoid anything that doesn't feel good. Your body is very intelligent. 

Hot yoga is not recommended because pregnant woman can overheat. Have pregnant women move slower to avoid blood pressure changes and dizziness. 

FIRST TRIMESTER (weeks 4-12):

Most dangerous for the baby, avoid twisting, deep backbending and strong abdominal work. We don't want the abdominal muscles to separate more than necessary. Avoid crunching, even have women push up from lying to sitting have women roll to the side and push the floor away by using the arms to come up to sitting. Planking can be used (can always come to knees) as long as abdominal muscles are still able to hold the weight of the baby. We don't want to increase the lordosis in the low back / lumbar spine that may already begin to increase as the baby grows. 

SECOND TRIMESTER (weeks 13-17):

Avoid supine (lying on your back) due to vena cava pressure after week 24. When a woman can no longer lie on her back, women may choose side-lying (left side) or a propped “incline” savasana instead. (head above heart). Also, no positions on the belly once she can’t anymore. No deep backbending (this will overstretch). Planking will stop in this trimester likely once she can't hold the weight of the baby.  Table top may be better. 

Shorter holds are better for pregnant women 

Women may start avoiding active inversions in this stage as it has a risk of falling and they may not have the core muscles to support inversions. Some new studies showing it can put too much pressure on the heart. 

*For Shavasana, pregnant women are encouraged to lie on their left because it makes the heart’s job easier as it keeps the baby’s weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from the feet and legs. Lying on the left improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys. Since the liver is on the right side of the abdomen, lying on the left side helps keep the uterus off that large organ.

THIRD TRIMESTER (weeks 28 to birth):

Same as second trimester, but avoid full inversions and any positions where you could fall (like jump-throughs or binds). No supine positions. For shavasana, pregnant woman can lie on her side. left side can be suggested.