This is a question I get asked all the time and the short answer is yes! I am happy to welcome pregnant ladies into my yoga classes and can modify the practice to suit them well into the end of their second trimester. During the third trimester, you may wish to consider one to one classes, each person will be different.
My Insta reel above shows how you can modify a sun salutation for a pregnant student in an open level yoga class. Follow me for lots of yoga tips and updates. And read on to understand how you can still enjoy coming to group open level classes when you are pregnant.
Part 1 - Modifying yoga postures for pregnancy
There are some precautions to take when pregnant. Some are common sense and obvious, but there are others you might not be aware of. This article is in two parts. Firstly, I outline the precautions to note, whether you already have an established yoga practice or are thinking of starting to support your pregnancy. In the second part, I outline the many benefits of yoga for pregnancy.
Firstly, a really obvious one. Babies take up space and when you practice yoga, you need to allow for that. For example, rather than standing in a regular mountain pose with feet touching or narrowly apart, position your feet slightly wider than usual, this will distribute your weight better as your centre of gravity shifts, giving you a stronger foundation.
This leads to the second point, growing a baby is hard work for the body. You may be more tired than normal. Especially in the first trimester and again in the third when the baby will be heavy. Your usual style of yoga might not be as beneficial for you and it might be time to think of other options that will still help you to build strength but are gently challenging and more restorative.
Safe options to avoid compressing the abdomen
Avoid doing any deep forward bends, because this will compress the abdomen and also, avoid coming up too suddenly if you do a gentle forward fold. This is because some pregnant ladies can experience low blood pressure when pregnant and can feel dizzy if they come up from a fold quickly, which could cause them to lose balance. Using some blocks or a wall for support so you can still lengthen the back of the body, but without folding too deeply and also avoiding the head being too much lower than the heart.
Avoid doing twisting poses that are rotating the spine inwards towards the abdomen, for example, revolved triangle pose is not a good posture during pregnancy. You can still do some twisting, but stick to the open ones where the spine rotates outwards and take things more gently. If you are in a class and the teacher is practicing the revolved version of triangle, you could do the open version of instead where the abdomen is slightly twisting but outwards. Or try a standing twist that offers a deeper spinal rotation but the keeps the abdominal area open.
Another obvious one, avoid lying flat on your tummy doing anything like locust pose or cobra, especially after the first trimester. If you are in a class and the others are lowering down into cobra, why not stay in a modified plank, or do a few gentle press-ups instead?
You could try some prone postures with support under the abdomen so your belly is not touching the floor, but under the guidance of a teacher, who can show you how to modify these poses safely. This modification should only really be considered as an option up until the early second trimester and for experienced yogis with a teacher supporting them.
Pregancy increases flexibility to beware of over-stretching
The other important consideration when you are pregnant relates to hormone changes in the body. In preparation for accommodating the growing baby and giving birth, your body produces relaxin. This relaxes the soft tissues in the body and will increase your flexibility. It means then when practicing yoga during pregnancy, you should be more cautious about working to the end range of your movement capabilities. You could over stretch and injure yourself.
This past point about relaxin also applies when thinking about the abdominal area. During pregnancy the sides of the abdominal wall will widen to accommodate baby and you will need to take precautions when doing postures that put pressure on the abdominals. For instance, full plank pose, even if you are very strong and usually do it, is not a good idea. Better to lower the knees and reduce the load on the abdominals.
These are just a few of the many different modifications you can be offered as a pregnant yogi in a general class. They illustrate how much scope there is to continue enjoying your regular yoga practice safely well into your pregnancy.
What if I don’t know I am pregnant?
Of course some people won't even know they are pregnant until the end of the first trimester. They may have been practicing yoga for a long time and be coming to classes and doing everything as usual. There are people that carry on doing their regular yoga practice with a few modifications well into the second trimester. These tend to be the exceptions and although each person is different, once you know you are pregnant, it is best to get the good habit of taking things a bit more gently and erring on the side of caution.
I am happy to welcome pregnant ladies into my classes on a case by case basis and will make recommendations about which of the weekly sessions are most suitable to try.
My pregnancy friendly weekly yoga classes
Thursdays at 7pm – all levels hatha with restorative yoga
Fridays at 10.30 – gentle and chair yoga for all
Saturdays at 10.30am – all levels slow flow or hatha yoga
Part 2 - Why practice yoga during pregnancy?
Now you are aware of how yoga can be modified to suit pregnant ladies, read on to discover its many advantages. Yoga during pregnancy offers numerous benefits for both the mother and the developing baby.
In addition to reducing the demands of pregnancy on the body, the benefits will continue, providing useful strength and greater resilience for the early stages of motherhood and beyond.
Here are some key advantages of practicing prenatal yoga:
Physical Benefits
Reduced Aches and Pains
Prenatal yoga can help alleviate common pregnancy discomforts such as muscle tension, pelvic and hip pain, low back pain, and carpal tunnel syndrome.
Improved Strength and Flexibility
Yoga helps develop core muscle strength and flexibility, which can prevent or ease pelvic girdle pain and improve balance as the centre of gravity shifts during pregnancy.
Better Sleep
Pregnant women who practice yoga have reported fewer night time awakenings and improved sleep quality.
Preparing for Labour
Yoga can help prepare the body for childbirth by:
Strengthening muscles needed during labour and delivery
Improving flexibility and opening the hips
Potentially reducing the duration of labour.
2. Mental and Emotional Benefits
Stress Reduction
Prenatal yoga has been shown to lower stress levels and reduce stress hormone (cortisol) levels in pregnant women.
Improved Mental Health
Studies have demonstrated that yoga during pregnancy can help manage anxiety and depression.
Enhanced Relaxation
Yoga teaches breathing and relaxation techniques that can be useful throughout pregnancy, labour, and delivery.
3. Other Benefits
Stronger Immune System
Research has found that pregnant women practicing yoga had higher immunoglobulin A levels, indicating improved immune function.
Optimal Foetal Positioning
Certain yoga positions, like Downward Facing Dog and Table Top, may help guide the baby into an optimal position for birth.
Potential for Better Birth Outcomes
Some studies suggest that prenatal yoga may:
Increase the likelihood of normal vaginal birth
Reduce the risk of caesarean sections
Result in higher birth weights for babies.
For more information about yoga and class options for pregnancy with me, contact lesley@behappyyoga.fit and sign up to my emails.
Follow me on Instagram @behappyyogakingston to check out my pregnancy friendly sun salutation option.
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