Movements Or Poses In Certain Trimesters
Some exercises or positions are not suitable as you reach the second and third trimesters:
- After the first trimester, don’t exercise while you are lying on your back because the weight of your baby may push against your blood vessels and cut off supply to your baby or make you feel faint.
- As your baby becomes bigger, your centre of gravity changes so it may be more difficult to balance in poses or perform moves that previously you have been able to do. Avoid movements that may cause you to feel unbalanced or to fall.
- Hormonal changes in your pregnancy can cause your ligaments to become more relaxed which means you may be at risk of injury if you stretch too hard. Stay comfortable and do adequate warm-ups and warm-downs.
- As your body weight increases, it puts more load on your joints and pelvic floor so stay within your comfort zone and stop if you feel pain or discomfort. Walking lunges and wide squats are not recommended.
- If you develop ‘diastasis recti’ , avoid doing abdominal exercises.
Make sure you let your instructor know you are pregnant or choose a class designed specifically for pregnant women.
Safest Poses For Yoga During Pregnancy
When done the right way, these are the safest prenatal yoga poses.
- Hip openers Doing poses like a triangle, knee to ankle and pigeon creates the flexibility that makes labor more comfortable.
- Side stretches Differences on side planks and gate pose plus other side stretches, start to feel amazing when your abdomen feels overcrowded.
- All fours; This pose employs positions such as cat-cow. Its recommended because it helps the baby to get into an ideal position . Additionally, this pose can be used when giving birth if recommended by your doctor.
- Standing poses As the pregnancy progresses, try standing poses in order to widen your posture. Move your feet hip-distance apart to create more space for your bump. Again, make sure you are bending forward.
Here are some health benefits of prenatal yoga.
Talk To Your Yoga Teacher As Soon As You Find Out
As soon as you find out that you are pregnant, make sure tolet your yoga teacher know. Many teachers ask about any injuries, health conditions, or pregnancies before class.
Nonetheless, it thats an established group that you havebeen a part of for a while, the teacher may not do it because they already know everyone. So, dont be shy and simply come up to them before class.
Talking to your teacher will help you to find out what their stance on having pregnant students is, whether they have the knowledge andexperience to teach pregnant women, and similar.
Make sure to respect their wishes if your teacher asks you not to practice yoga during the first trimester or if they dont feel comfortable teaching you. This will be a safer option for both you and the teacher.
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Do Take Advantage Of Other Fitness Opportunities
Pregnancy is exciting, and its a great time to soften and find strength in stillness. Spend time exploring other aspects of yoga, such as meditation, gentle stretching, breathing and prenatal, offers Thomas. There will be plenty of time after the baby is born to tackle your yoga goals in a more physical way.
Look at your pregnancy as an opportunity. If youve never tried different types of yoga, or mostly stuck to power or hot quick flows, this is a great time to experiment. Try new;teachers, classes, and yoga types. Find something else out there with respect to yoga that you can love in a new way, said Foster. Prenatal classes can be very empowering. They can help you learn tools to modify your yoga practice in a safe way.
The bottom line: hot yoga involves certain considerations that pregnant women must take into account before practicing. While theres no official rule against doing hot yoga while expecting, be safe before putting yourselfand your babyat risk.
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Balasana Or Child’s Pose
While the standing Forward Fold is a no-no, a good variation that you can do for bending positions is the Child’s Pose. To do the Balasana, start by going down on your knees, keeping them hip-width apart, and bringing your feet closer together so that the toes are touching. Then, lower your body so that the buttocks are resting on the heels.
Make sure you keep your knees apart at a distance that will accommodate the size of the baby. Slowly bend forward and extend your arms out in front of you, palms touching the floor, your forehead touching the ground. Hold this position as you inhale deeply and breathe out. The Child’s Pose is known to help reduce nausea especially during the first trimester, and also reduce edeme or swelling in the legs.
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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. Thats why theres room for choice in the first trimester but, after that, shift to modifying postures on your hands and knees or moving to your side.
Virbhadrasana Or Warrior Pose
This pose benefits the whole body and is good for strengthening it.
How to Perform
- Stand erect with your feet together
- Place your hands on either side with palms facing your body
- Spread your feet and match it to the width of your hips
- With your left foot on the ground and turn your torso to the right
- Bend your right knee forward
- Take a slow, deep breath and slowly lift your hands above your head. The palms should be joined together over your head in the Namaskar mudra
- Stretch backwards, but make sure to do so without exerting your back. Look up and fix your gaze on your fingers
- Now hold the pose for a count of 10 while breathing normally. Do not hold your breath
- Now exhale slowly while bringing your hands down
- Straighten your knee
- Slowly join your feet back together
- Repeat the same steps on the other side
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What Effect Will The Heat Have On Me During My Pregnancy And How Often Can I Practise In The Heated Room
This differs from woman to woman; always listen to your body and do what feels right for you. Some women are able to maintain their normal practice in the heated room five to six days a week throughout their entire pregnancy, while others opt to lower the frequency when pregnant.
Rea, one of our own Bikram Yoga teachers, is expecting her second daughter on October 24, 2011. She says, Id been doing two advanced and five beginners classes a week before I found out I was pregnant last February. I stopped doing advanced classes immediately and continued my usual amount of beginners classes. I never do less than three classes per week. I just go with how I feel.
Among things you can do to maximize your comfort during class, proper hydration is key. It is always important for any person practising Bikram Yoga to increase their water intake and to replace electrolytes, says Laura. This becomes even more important when pregnant.
I drink more coconut water these days to stay more hydrated than usual, Rea agrees. I eat more fruit. At times I do leave to use the washroom. Overall I just take it easy and focus more on form than depth, now more than ever.
Another trick: choose your spot wisely. Though most practitioners are encouraged to lose their attachment to a particular spot in the yoga room, pregnant yogis can ask the teacher or front-desk staff to recommend an area thats slightly cooler.
Finally, dont be afraid to sit out any of the postures.
Should You Exercise While Pregnant
The short answer is yes.;Prenatal exercise;helps you sleep more restfully and builds stamina. Some;yoga poses, can help strengthen and relax the;pelvic floor;as well as reduce stress and depression.You might have to change the way you exercise or try different;yoga poses; have been shown to lower;blood pressureheart rate.;
If you led an active lifestyle before you got pregnant, then your body can handle slightly more intense workouts. However, if you weren’t active, avoid intense;physical activity, as it won’t be good for you or the baby. Just take it slow.
You must listen to your body and avoid pushing yourself, or you will tire more quickly. Take more regular breaks if necessary. Don’t be put off by this, you’re growing a human. It’s tiring!;
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Where To Find Pregnancy
- Look for an instructor who is trained in prenatal yoga or Pilates.
- For Pilates, you can contact the Australian Pilates Method Association
- For yoga, you can contact Yoga Australia
- You can also ask your local council.
Remember to check with your doctor or midwife before starting or continuing any exercise program.
Strike The Right Yoga Pose
Many yoga practitioners advise pregnant womento avoid deep twist or inversion poses, which put the head belowthe heart. There arent many studies that support these precautions, but themost important thing is to be careful and listen to your own body. Dont doanything that feels wrong or painful.;
These are some of our favorite poses that canease pregnancy symptoms or help you build strength:
- Cat to cow: This back-arching technique is greatfor relieving back pain.
- Garland: This deep squat is thought to helpturn a breech baby to the proper head-down position.
- Happy baby: Aptly named for pregnant yogapractitioners, this pose can help release tense lower back muscles. This is aninversion pose, so check with your doctor and yoga instructor before trying it.
- Legs up the wall: This inversion pose can help reduceswelling in your feet and ankles. Check with your doctor and instructor first.
- Planks: These help build abdominal strength,which is key for labor and recovery. Planks can be tougher to perform as yourpregnancy progresses, so dont overexert yourself.
- Warriors: These standing poses are some of themost commonly practiced to help build overall strength. You also can do doubleduty by performing Kegel exercises at the same time, which aid indelivery and recovery after childbirth.
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Take Care Not To Over Stretch
A pregnant womans body produces a hormone called relaxin, which is going to help open up the pelvis during childbirth. With increased levels of relaxin in the system, take care not to overstretch because you may cause yourself a ligament or sacroiliac joint injury without actually feeling it at the time.
A key word to remember is balance. If your hips are already feeling super duper open, then it would be a good idea to select some postures that build strength and stability to balance out that flexibility.
Prenatal Yoga Vs Regular Yoga
The essence of regular classes is going to greatly depend on their type. Vinyasa, Ashtanga, and Power Yoga, for instance, are going to be faster-paced, more dynamic, and strenuous. In the meantime, Hatha Yoga will be much gentler and slower-paced, and styles like Yin will be very slow and meditative.
Much is also going to depend on the yoga instructor and their personal teaching style.
What you need to keep in mind though is that not all yoga teachers will have the experience and knowledge to work with pregnant students. So, not every yoga instructor will be able to provide safe advice and modifications for yoga during pregnancy.
Regular yoga classes are open to the general public. Some may be adapted to various levels based on student experience. Others, however, will be mixed-level. Especially if you live in a smaller location that may nothave enough attendance to separate classes by levels.
Prenatal Yoga classes, on the other hand, will normally offer gentler sequences that will be adapted to meet the needs of a pregnant womans body. They will usually be taught by teachers who are specifically trained in Prenatal Yoga.
The sequences will include poses that are particularly beneficial during pregnancy. Prenatal Yoga instructors will also know what yoga poses you should avoid when pregnant. So, dont expect such poses as closed twists, deep backbends, and inversions.
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Can You Do Yoga During Pregnancy
Yoga is a very beautiful practice for women during the pregnancy months.;Not only does it allow them to stay active, elastic and flexible, but it also helps them stay calm in difficult situations by realizing the importance of breathing in achieving a calm and serene mind.;It also helps them share their experiences with other women, and all the doubts and insecurities that may arise during pregnancy.
Many women go to yoga for the first time when they are pregnant, as a way to stay in shape and to learn to connect with the breath.;And it is a very good choice!;These yoga classes, special for future moms emphasize breathing, stretching, relaxation, and feeling and enjoying that special connection with the baby.
Some considerations to keep in mind:
Q: I Just Found Out Im Pregnant Id Love To Continue My Yoga Practice But Am Not Sure What Poses Are Safe And Which Ones I Should Avoid
Congratulations, yogi mama!;
Exciting times ahead ;
Good on you for wanting to keep up with your yoga practice and taking care of yourself and your growing babe.;
Maintaining health and wellness is so important during this time.;
Please do keep in mind that youll need to make specific changes and accommodations to your pre-pregnancy yoga practice, especially as your belly grows.;
Youll also need to avoid heated styles such as Bikram and Hot Yoga.;
These styles elevate your core body temperature too much and thats not safe for your baby.;
Fast-paced yoga styles like power vinyasa and ashtanga might also need to be avoided if you dont already have an established practice.;
These types of classes can raise your heart rate too much.;
This is especially true of the early weeks and the first trimester.;
Go gentle on yourself, mama
Remember, these first weeks of pregnancy your body is hard at work creating a little human body and an additional organ the placenta!;
Because the first trimester is often a time of feeling exhausted, fatigued, and nauseous, you may want to take it easy and opt for prenatal yoga classes, as these classes are specifically designed with your safety in mind.;
You can also try restorative yoga, gentle prenatal yin yoga with the supervision of an experienced yoga instructor, yoga nidra, and gentle pranayama .;
Poses to avoid;
Overall, youll want to avoid deep backbends, deep twists, and inversions during pregnancy.;
Preferably the left.;
- Open twists;
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Doing A Safe Yoga Practice During Pregnancy
Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine.
Prenatal yoga is a popular way for expectant moms to stretch and relax during pregnancy, plus learn techniques that they can use during delivery. If you go to a prenatal yoga class, the poses will be adapted for pregnancy when necessary, but if you want to practice on your own or are wondering why particular poses are to be avoided, this guide makes it all clear for you.
Make sure to consult with your prenatal healthcare provider before starting any exercise regime, especially if you have a high-risk pregnancy.
Know The Golden Rules Of Pregnancy Yoga
If you have never heard these before, absorb the words and apply them to all yoga poses you practice during your pregnancy: Do not compress, strain or overstretch the abdomen.
For example, avoid any closed twists, prone postures , postures that activate the abdomen such as Navasana or deep backbends. Unless youre an experienced yogi with an established practice, its also advised that you avoid inversions .
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Yoga In Pregnancy: Many Poses Are Safer Than Once Thought
- By , Contributing Editor
Prenatal yoga is typically gentle, with certain poses modified or avoided depending on the stage of pregnancy. But a new study, published recently in the journal Obstetrics & Gynecology, provides encouraging results that many yoga poses can be safe even during late stages of pregnancy.