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Prenatal Yoga Practice Do’s & Don’ts

By Arielle Nash-Degagne

Arielle-blog-bigPregnancy is an exciting time for a woman, and also a time that must be approached with care and love.  Maintaining a yoga practice while pregnant provides an expectant mother with an opportunity for deep connection with her unborn child.  There are many important things to consider in the approach to practice in order to ensure a healthy mom and baby.  Although every woman is different and pregnancies vary, here is a general list of do’s and don’ts to assist you as you teach or practice:

 

 

 

 

 

 

This list is compiled for NORMAL pregnancy and does not constitute medical advice

Do…    

Prenatal Yoga Paractice

Check in with your health care provider to ensure it’s safe for you to practice

Practice in a cool space or by an open window or door

Stay hydrated; drink fluids as needed during practice

Eat something small before asana to ensure adequate glucose levels

Nourish & rehydrate immediately following practice

Monitor energy levels throughout the day and adjust practice accordingly

Continue with practice, but include pregnancy modifications

Take Savasana or Balasana when needed during asana practice

Approach deep spinal twists with caution

Decrease the number of asana days per week according to energy levels

Include restorative asana or full restorative practice days

Use practice as a time to connect with your baby

Invite your baby to practice with you

Continue with a seated practice

Practice asana or yoga therapy exercises that support sacroiliac joint stability

Include more asana that open the front of the body

Practice inversions; use a wall or confident spotter

Widen your stance as your body changes

Prepare for birthing using yoga techniques

Don’t…

Prenatal Yoga Paractice

Stretch to your maximum, never go beyond what you were capable of pre-pregnancy

Overheat; this could lead to neurological damage of the growing baby

Practice through dizziness; stop immediately and rest

Practice any asana that puts pressure on the uterus; modify

Change positions too quickly if you are suffering from morning sickness

Practice anything that feels uncomfortable

Hold your breath – EVER (including pranayama retention)

Practice Kriyas involving the abdominal area

Practice kapala bhati or Bastrika

Practice during the first trimester if there is a history of miscarriages

Worry about “advancing” in asana practice

Lie flat on your back for Savasana after the first trimester

Lie on your abdomen after the first trimester

Start a practice during the first trimester if you are new to yoga

Practice on an empty stomach

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Prenatal Yoga Practice Do’s & Don’ts
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Pregnancy is an exciting time for a woman, and also a time that must be approached with care and love. Maintaining a yoga practice while pregnant provides an expectant mother with an opportunity for deep connection with her unborn child. There are many important things to consider in the approach to practice in order to ensure a healthy mom and baby. Although every woman is different and pregnancies vary, here is a general list of do’s and don’ts to assist you as you teach or practice:
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