It’s no secret that your body is different during pregnancy. You are evolving and the way you work out should as well. Show
When it comes to yoga, there are a number of key modifications, both physical and mental, to keep in your back pocket before you carry on with your practice while pregnant. Here are 12 simple modifications for practicing yoga while pregnant – Aaptiv has your back. As a reminder, before beginning or continuing any workout routine you should seek the advice of your doctor or medical team. Choose a spot with good air flow.If you’re practicing yoga while pregnant at a studio, arrive a little early to place your mat near the door, where you likely receive a bit more breeze throughout the class. It’s important that you stay cool during a workout as your body is not regulating your temperature the way it normally would. You can meet with your instructor beforehand to let him or her know you’re pregnant. Your instructor should provide specific yoga modifications for your body and general advice for the class itself. And if you’re practicing at home, you can take the same approach by practicing in a cool space or near a window to avoid overheating. Have you seen Aaptiv’s maternity workouts yet? Check them out here. Drink water.Some styles of yoga and some yoga instructors will ask that you do not drink water during class. It is occasionally viewed as a distraction as well as a way to “put out the fire” instead of building up internal heat. But, when you’re doing yoga while pregnant, it’s critical to stay hydrated—which means you should drink water during yoga class if that’s what feels right for your body and baby. Connect with your breath.“Focus on connecting with your breath during each and every yoga practice,” says Emilie Browne, a 200 RYT-certified yoga instructor. “It’s great practice for labor and also calms the mind and nervous system.” If you think that sounds easy, just wait until you get further along in your pregnancy! Skip any yoga while pregnant that involves holding your breath or exploring intense breath exercises, and instead prioritize cultivating a smooth, even breath with a maintainable in-out flow, matching the length of each inhale to each exhale. Use props.The larger your belly gets, the more your center of gravity will change, which means your sense of balance also shifts. “Place your mat near a wall or something sturdy to assist with balance,” says Browne, and utilize extra props such as blocks or folded up yoga blankets for additional support. Using these can help you modify favorite poses. For example, try keeping your foot on your shin or even lightly touching the ground in tree pose versus putting your foot closer to your groin. Even in poses that aren’t traditionally associated with balance, you may feel wobbly. You can use blocks in postures like extended side angle, wide-legged forward fold, and triangle pose to support you and keep you from falling. Avoid laying on your belly or chest after the first trimester.Laying on your belly or chest, particularly after the first trimester is a big no-no for pregnant women who practice yoga. Some women will have no issue with the first 5-12 week period of pregnancy, depending on how their body expands. Others will feel very uncomfortable putting any pressure on the front of the body. That’s why there’s room for choice in the first trimester but, after that, shift to modifying postures on your hands and knees or moving to your side. Be mindful during any stretch.Though it may not feel like it on a day-to-day basis, your body during pregnancy is continually expanding to make room for baby—and that includes your insides as well as your outsides. It’s easy to pull a muscle or overdo a stretch when expecting a baby so, focus on building strength and stability versus flexibility as a whole. For example, there’s no need to touch your toes with every forward fold; just enjoy a gentle stretch forward with wide legs instead! Avoid deep twists.The 411 on twisting while pregnant: you can do some twists, but not all. Avoid deep twists that cross the body, compress your middle line and “close” off your midsection or chest area as these types of twists decrease circulation. What’s okay? Twists that are considered “open” and do not cross the body, which usually looks like twisting in the opposite direction of what’s “normal” in a yoga class. Another option during yoga while pregnant is to add inside bends that stretch your low back and side-waist muscles. Really, any mini-twist that keeps your belly and heart open are safe, as long as they feel okay in your body. Take wider stances with forward folds of any kind.As your pregnancy continues, deep forward bends can start to feel restrictive and uncomfortable. Rather than feeling like you can’t do them, view it as a chance to explore different alternatives that make more space for baby. (“Make space for baby” will become your new yoga while pregnant mantra, if you couldn’t already tell!) Taking a wider stance in any forward fold, including downward dog, may feel good. Putting blocks under your hands in a standing forward bend or lounge may also help you extend your spine and reduce compression on the belly. Consider lying on your side versus lying on your back.The biggest risk of lying flat on your back while pregnant involves the potential to compress the inferior vena cava, which is a vein that brings blood from the lower body back to your heart. When this happens, you’ll feel extreme discomfort—so in some ways, you’ll know when it’s no longer okay to spend time on your back as an expecting mother who practices yoga. Your body will most likely tell you—loudly. Another option is to move to your left side (since the vena cava is on the right side of your body) or prop your body up to a slight incline. For the side-lying version, use a block, bolster, blanket, or pillow between the knees while resting your hand on a pillow or folded blanket to make this pose cozy and restorative. For the inclined variation, use a bolster or block to lift your head a few inches above your heart, and place the second bolster or rolled blanket under your knees. Limit inversions.When it comes to yoga modifications, most teachers will say no inversions while pregnant, but (and this is a big “but”), you technically can continue to practice them if they feel okay in your body and you are already well-versed in them. Stick to 30 seconds or less (no long holds) and use a wall for extra support or balance. If you have never tried an inversion pre-pregnancy, don’t do it now! Chances are high that your body will naturally prefer less intense inversions throughout your pregnancy, so remember you can practice poses like downward dog (from knees or feet), upright half or full pigeon, extended side angle (with a block), low wide squat (with a block under your seat), half moon (with a block and against a wall), dolphin (downward dog on forearms with wide legs), or even bridge (with a block under your sacrum). All of these options invite more stability and therefore make your inversion experience safer while pregnant. Reduce ab work.For many women, the loss of abdominal strength is a hard reality to face while pregnant, but think of it this way: your ab muscles are still working hard buried way down in your body. Strengthening your pelvic floor and maintaining the overall stability of your inner core helps with baby positioning throughout pregnancy and eventual labor and delivery. In the meantime, lose the sit-ups and full planks for exercises such as leg lifts from hands and knees, planks from your knees, cat/cow movements and boat pose with heels placed on the ground. Focus on maintaining versus adding core strength in the form of ab workouts. Trust your body.If something doesn’t feel right, then it isn’t right for you. Come out of the pose and take a break, explore another posture or ask your teacher for a different modification. Another tip: think about how you can get the same benefits out of a different way of doing the pose. For example, if a teacher cues a heart opener from the belly, you can do a modified camel pose to work the same muscle groups minus any of the risk to your body or baby. Wondering if you can take hot yoga while pregnant? We did the research for you! Check out the Aaptiv app today for more pregnancy workouts! During your pregnancy, it’s important to stay active while also prioritizing rest. Prenatal yoga offers you the chance to get in touch with your body as you build strength, improve flexibility, and develop balance. These benefits can help promote mental and physical relaxation, ease pregnancy symptoms, and create positive mental patterns. You’ll also learn how to adapt to all the changes that occur during pregnancy. Read on to learn about prenatal yoga in each trimester, the benefits, and the precautions. Share on PinterestMaaHoo Studio/Stocksy United During the first trimester, you can maintain your usual physical activity as long as you modify appropriately. Focus on building strength and releasing tension, especially in your low back and hips. For most pregnant individuals, some yoga poses with forward bends should be all right. Avoid bending forward too fast or bending excessively to the point where you do not feel comfortable. During the first trimester, you should avoid:
Head-to-knee forward bend (Janu sirsasana)This forward bend strengthens your back muscles, stimulates digestion, and promotes relaxation. It stretches your back, hips, and legs.
Share on Pinterest Modifications:
Wide-angle seated forward bend (Upavistha konasana)This pose increases flexibility in your low back, hips, and legs. It builds strength in your spine, low back, and pelvis.
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Cat-cow pose (Marjaryasana to Bitilasana)This gentle backbend relieves tension, improves spinal mobility, and boosts circulation. You’ll feel a nice stretch in your neck, shoulders, and torso.
Share on Pinterest During the second trimester, your body starts to produce higher levels of the hormone relaxin. It relaxes your tendons, muscles, and ligaments to prepare your body for birth. Since this may cause you to become more flexible, be careful not to overstretch. To prevent discomfort and injury, don’t go all the way to your edge. During the second trimester, you should avoid:
Bound angle pose (Baddha Konasana)The butterfly stretch boosts circulation, stimulates your digestive organs, and promotes relaxation. It improves flexibility in your low back, hips, and inner thighs, which helps prepare your body for delivery.
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Child’s pose (Balasana)This relaxing pose stretches your shoulders, chest, and low back. It increases flexibility in your spine, hips, and thighs.
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Triangle pose (Trikonasana)This strengthening pose gives you a burst of energy while relieving neck and back tension.
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Standing forward bend (Uttanasana)This pose relieves tension and promotes inner calm.
Because your baby is now taking up more space, you may have more difficulty breathing and moving with ease. Take it easy, move gently, and rest as much as you like. In the third trimester, you should avoid:
Warrior II (Virabhadrasana II)Warrior II improves circulation, strengthens your whole body, and opens your hips. It also relieves neck and back pain. This pose allows you to experiment with your center of gravity as you align your body.
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Garland pose (Malasana)This deep squat opens your hips and boosts digestion. Avoid this pose if you’re prone to prolapse.
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Easy pose (Sukhasana)This classic seated pose lengthens your spine, opens your hips, and promotes mental clarity.
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Side corpse pose (Parsva Savasana)This restorative pose relieves fatigue and enhances relaxation.
Yoga provides mental and physical benefits that can improve your overall well-being during pregnancy. You’ll develop awareness that allows you to be conscious of the changes to your body and mind (1). Research points to the effectiveness of prenatal yoga in reducing anxiety levels (2). Plus, several studies have suggested yoga helps alleviate fatigue and improve sleep, so you’ll feel more energized (3, 4). Prenatal yoga builds strength and endurance, which prepare you to meet the demands of pregnancy and delivery. The results of the present study showed that yoga exercises could lead to a normal birth weight and improve the infant’s Apgar score and reduce emergency C-section, labor duration, induction of labor, and preterm labor (5). Several poses stimulate your digestive organs, which have less space due to your growing baby. Yoga also helps improve circulation, which reduces swelling and inflammation, especially in your joints. Body awareness can help you become more conscious of your movements. You’ll strengthen your spine, which promotes good posture and lets you carry the weight of your baby. You’ll also develop balance and stability as you learn to adjust as your center of gravity changes. Follow all the prenatal yoga guidelines, including modifying or avoiding certain poses. You are your own best guide, so tune in to what feels most appropriate each day. Take it easy and avoid pushing yourself too hard or overheating. Do a slightly lower intensity than you’re able to. Choose classes and poses that are strengthening yet still offer a chance for relaxation. Move in and out of poses slowly, avoiding breath retention. Make sure you can breathe easily during all poses. When twisting, always twist at the shoulder or chest level. Don’t twist from the base of your spine or your belly since this puts too much pressure on your stomach. During forward bends, avoid dropping your head down. Instead, prop your head using your hands or props. Skip any pose that feels uncomfortable or requires you to put too much pressure on your belly. If you experience pain or a pose doesn’t feel right, modify it or avoid it. Use a wall or chair for support during standing or balancing poses. If you experience any unusual symptoms during or after a yoga session, talk with your doctor or a qualified yoga instructor before continuing. Stop your practice if you:
Yoga can be a useful addition to your self-care plan during pregnancy. Listen to your body and pay attention to how you’re feeling, especially in your back, abdominals, and pelvis. Rest whenever you want a break and don’t push yourself beyond your limits. Talk with your healthcare team before starting prenatal yoga, especially if you have a high risk pregnancy, if your baby is breech, if you’re carrying twins, or if you are new to fitness, take medication, or have medical concerns. With careful consideration, yoga can help you thrive in pregnancy and beyond. Last medically reviewed on September 14, 2022 |