Any other Yogis wondering about altering their poses? I’ve been scouring Google all morning with all the questions, especially yoga related ones since I have class tomorrow morning, the first since my BFP (I hope I don’t get flagged by my company’s IT department!) Anyways, I found two different reference pages that seem like they will be helpful for me so I thought I would share!
https://highergroundyoga.com/first-trimester-yoga-tips-prebump-bra-strap-rule/
https://www.livestrong.com/article/231375-yoga-exercises-not-to-do-in-the-first-trimester/
Anyone else have yoga and exercise amendment tips to share?
Re: Yoga and Exercise
I'm going to try to keep up my TRX, Tabata and Cardio Kickboxing classes. I'm not sure about my boot camp classes. They're kind of intense and the instructor is a hard ass, and I don't feel ready to tell her I'm pregnant. I might take up pilates instead. When it gets warmer, I'm going to ask my OB if I can start running outside in run/walk intervals.
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I do yoga! Those links were helpful. I probably will not go all out on my twists like I usually do. I follow Yoga with Adrienne and her motto is always "Find What Feels Good." So I'll just go with the flow.
Also, I am running a half marathon in April and don't plan on cancelling. Running is not new for my body so unless something happens, I'm sticking with it!
I'll probably buy a prenatal yoga book for some poses or follow along with something from YouTube. I'll learn a flow I like and just modify it as I see fit. I think most poses can easily be modified for pregnancy. Rule of thumb: if it doesn't feel good, don't do it!
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With whatever you do, move slowly and mindfully and if it doesn't feel good, back off. I do plan on asking my own doctor about core work this week because although traditional advice was NO CORE during pregnancy, new advice is YES CORE to strengthen it for childbirth. I'll update you with his answer later.
I personally love using Yoga with Adriene on youtube. She has so many videos and she is super easy to listen to.
I'm a prental yoga teacher and please please do not do any (closed) abdominal twisting in your practice. It can possibly/potentially/ maybe cause miscarriage. We only do twists with the upper back in pregnancy. Examples of closed twists are:
-revolved triangle
-twisting warrior 3
-chair pose with a twist
-low lunge/crescent with a twist (elbows outside thigh, belly compressed)
-anything where the belly is compressed and you twist over it.
I also still do plank and chatugunga in my practice but more often then not I'm on my knees now at 14 weeks. Plank is only
contraindicated if you have the abdominal seperation, but they are not sure the role it plays in causing diastisis rectis so they say don't do it because of that.
According to Geeta Iyengar inversions may continue to be practiced as long as you did them before pregnancy. Practice them at the wall due to the change in your center of gravity.
If you are looking for a resource for home the quintisential pregnancy yoga book is Iyengar yoga for motherhood written by geeta Iyengar.
@PatriciaRoberta one of my teachers who I took my prental yoga training with is a specialist is rehabilitation of diastisis recti and she gave us ab work to be done in pregnancy and postpartum that is specific to strengthening the transverse abdominus, which is the muscle you want to focus on. The typical ab work in pregnancy is alt arm/leg raise in table top. Bridge pose, standing poses where mama focuses on drawing both sides of the waist back (vs tucking the pelvis under) for greater belly support.
For anyone doing yoga at home yogaglo.com has a ton of prental classes with really great teachers.
Edited: using the word amazing too many times!
Thank you for the clarification on the ab work! I've been doing none until I spoke to my doctor but this makes sense. My teachers in YTT knew little about prenatal yoga so I've been doing my own research.
I feel like there's so much conflicting info out there about what core activity you should and shouldn't do.
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I tried the shortest video, and it was doable. I don't really have upper body strength and I have tight shoulders so it wasn't easy but it is doable. It shows how much I need this kind of exercise. I'll try the others as I have time, thank you for the hint.
When my spinning and ballroom dancing classes end in June, I'll try to find a prenatal yoga class to take until October.