Yoga and pregnancy

A&J06 · January 2009

I am having a difficult time finding what positions/movements are not safe during pregnancy. I tried googling and got many mixed answers. Does anyone know? I am not yet attending a prenatal yoga class and would like to continue my current yoga class. The instructer is not prenatal certified so she is unsure what to tell me.

LindseyS0504 · January 2009

TheEnglishGirl on TTCAL is a certified yoga teacher (and I think prenatal certified as well). You might page and ask her.

I think that you just need to modify the positions so that they are more comfortable for you in a regular yoga class. Positions that you might lie on your back should be done with precaution. I am no expert though, that's just what I heard.

Camiejae · January 2009

Don't take my word for all of these but I am pretty sure that twisting, anything on the back (longer period) and most inversions are not good. That being said it is for later in pregnancy so I would think for now you are fine doing your regular practice. With the inversions you are supposed to stay away from them when baby is head down as they turn baby but if baby is breech it is a great way to try and turn baby. I also know you aren't supposed to hold most posed for more than 7-10 breaths. And the "hot" yoga is a no-no. Other than that as you get further along you just might need to modify poses using a bolster (I have to use a bolster to do child's pose) or blocks. I'm sure there is more but this is what I know from my prenantal yoga classes that I am taking. Hope that helps.

mrsdanigirl8 · January 2009

Are you doing yoga at home or with an instructor? My instructor was really helpful and showed me alternative positions for what they would do in class (especially anything ab based).

mrsdanigirl8 · January 2009

Sorry... didn't read that last part

Most yoga instructors can offer alternative positions for those who have injuries or other ailments so I would think that yours could offer something. Maybe she can look into it if you don't find what you're looking for here... GL!

A&J06 · January 2009

Thanks for your input girls. I did ask the instructor and she said she was unsure because she is not prenatal certified. She said she would look into it for me. aka goggle it and see what she could find. I assumed laying on my stomach was out because I am already uncomfortable doing that.

I'll page TheEnglisGirl. Thanks!

SpartyGirl · January 2009

I am taking a prenatal yoga class right now & basically its the same as regular yoga, but not so much twisting & balancing. So like when you do a twist, only go part way so that you stretch your upper body & not your lower abdomen. stay on 2 feet 2 help w/ balance & adjust if u need to. don't push yourself. be sure to breathe deep but take it easy.

for instance, as you get bigger & your belly starts to get in the way, you will have to modify poses, like child's pose, to accodomate your belly.

just take it easy so u don't hurt yourself. & have fun!

hula_lula · January 2009

I remember my OB nurse saying not to do inverted positions. And anything that is uncomfortable for you, don't do, obviously.

YogaMa · January 2009

As a yoga instructor certified in both traditional and prenatal yoga as well as a mom that has experienced both types of yoga classes while pregnant, I would recommend taking an exclusively prenatal yoga class. I have found that while it is still OK to participate in traditional yoga, there will be many poses you will have to "sit out" since they are unsafe during pregnancy.

Specifically, you should avoid all inversions (including down dog, its best to modify using a chair), any series of poses meant to raise your core temp (i.e. sun salutations), twists (including warrior I), balance, poses on your tummy (i.e. cobra, locust), long periods on your back, any alterations to your breath, etc. A prenatal class avoids all of the above and/or offers modifications safe for pregnancy so your not sitting in child's pose for the entire class waiting for a pose you can actually do.

If your instructor is not familar with prenatal yoga, I would find another instructor for the rest of your pregnancy. If this is not an option, consider buying or renting prenatal yoga DVDs and practicing at home. I can recommend the prenatal dvd by YogaFit. It is one of the best I've found. In the meantime, continue with any yoga poses that do not fall in the above categories. You can safely do cat/cows, spinal balance, chair pose, airplane, modified lunges, warrior II, triangle, modified side angle, and lots and lots of hip openers such as frog and pigeon. Remember that during pregnancy, your body produces the hormone relaxin which may allow you to stretch beyond your "normal" limit, so don't overdo your stretches.

Hope that helps...

:-)

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