What to consider when doing yoga during pregnancy?

If you are pregnant or planning to have a child, do not think that you cannot practice yoga. In fact, yoga exercises can be a good option because they ensure a calmer pregnancy and an easier birth experience. Furthermore, yoga can also be beneficial for your baby as it increases the blood supply to the fetus. However, remember that not all yoga asanas are intended for pregnant women. It is always best to consult a qualified instructor on what is suitable for the first trimester of pregnancy to avoid harming the fetus or yourself. You can take prenatal yoga classes to stay flexible, relieve stress, and ensure a smooth pregnancy and safe delivery.

What to Consider When Practicing Yoga During Pregnancy

Although yoga has a number of benefits for pregnant women, there are some limitations that you should be aware of. Remember, while practicing yoga during pregnancy, you have to make some adjustments in each asana regarding your bodily changes. If you feel discomfort while doing any asana, stop immediately.

Avoid practicing asanas that require you to lie on your back, especially after the first trimester. This can reduce blood flow to the heart due to the weight of the baby and cause dizziness, nausea, and shortness of breath.

Always use an object for support for standing yoga poses in your second trimester to avoid losing your balance, falling, and risking injury. You should be aware that your center of gravity changes during the second trimester.

Avoid Bikram or Hot Yoga classes that are practiced in heated rooms to avoid overheating or dehydration, which can negatively affect the fetus.

Avoid practicing Sirshasana or Sarvangasana if you have never done them before. Remember, pregnancy is not the time to start new investment practices. However, if you are used to these poses, you can continue doing them into your second trimester. Skip these inverted poses entirely during your third trimester.

Jump poses like deep forwards, backbends, and deep twists that stretch the abdominal muscles. These asanas pose the risk of greater wear and tear in the case of pregnant women. You might even strain your muscles by practicing these poses as the pregnancy hormones that aid in the expansion of the uterus tend to relax other connective tissues.

Avoid twisted postures from the waist that can put pressure on the abdomen; rather, rotate more from the shoulders and back.

Make some minor adjustments to forward bending movements. As you lean forward in a seated position, you can spread your legs slightly to ensure enough room for your belly to move forward. During forward bending movements, try to keep your chest at least 80-85 degrees to the ground.

Avoid poses that stretch your abdominal muscles.

Keep your pelvis upright as you stretch your breastbone and the front of your thighs.

Lie in the fetal position on your left side so that blood flow to the uterus is not impeded during corpse pose. You can use a rolled towel or mat under your head and between your legs to keep your neck and tummy comfortable.

Avoid practicing inversions in your third trimester, which can put undue pressure on the placenta. Remember, during this period, the focus should be on encouraging proper downward position of the baby’s head and downward flow of energy to make labor easier and less painful.

Yoga is a great way to keep you and your baby stress-free even during pregnancy, giving you an extremely relaxing feeling despite the added weight.