Yoga poses and practices to avoid during pregnancy

4 min read

From delicious sashimi to a cold beer on a sunny day to a decadent chocolate mousse or a complex Shiraz, the list of things we can’t eat, drink, or do during pregnancy seems to grow daily! This can be frustrating or feel limiting.

The “rules” of yoga have paradoxically remained the same. There are many things you should avoid. However, there are still a lot of things that can be done.

Instead of focusing on limits, let’s focus on the opportunities (while explaining first the limitations! ).

Closed Twists

The goal of prenatal yoga is to create space for the baby. By rotating your chair or your triangle, you reduce the space available for your baby. Open twists can also cause blood circulation problems for babies.

Poses: Prone or belly down

It’s not comfortable or good for your baby to lay flat on the tummy after the first trimester. Avoid postures such as the Cobra, Locust, or Bow Pose.

Major Backbends

If you play with backbends such as Wheel after your first trimester, there is a risk of stretching (or worse yet, tearing!) The abdominals. Stick to milder backbends. Their bubs already stretch them out.

Camel is a great alternative to Full Wheel, depending on your flexibility.

Full Inversions

Once your baby is in position, refrain from doing any upside-down poses such as headstands, handstands, or even arm balances. Babies might change positions and get confused!

Heated Yoga

Avoid heated yoga classes like Bikram, as they can raise your core body temperature beyond a safe limit. Also, you should monitor your hydration level. We all know that a heated class is very sweaty. Keep your H20 levels up and head to the heated studio immediately after delivery.

Recommended Yoga Poses

Let’s not add to the stress and anxiety that these rules/guidelines can cause. You and your baby know what’s best.

As you begin your yoga practice, explore your instincts, listen to your body, connect with your child, and tune in to your inner self.

There are many poses you can try during your nine-month pregnancy. Here’s what you can do:

Many Standing Postures

Examples include, but are not limited to, Warriors I, II, and III, Extended Side Angles, Chair Poses, High and Low Lunges, Lizard Lunges, Half Splits, and more!

Grounding Postures

Try some grounding poses, such as Bound Angle (Child’s Pose), Seated Forward Folded (Paschimottanasana), Head to Knee Pose (Janu Sirsasana), Wide Leg Forward Fold, and Down Dog.

It is important to know that your body produces a hormone called relaxin. This hormone is a great way to prepare for birth, but it can also lead to muscle overstretching. You have to be careful and listen to your inner radio frequency.

Listen to your body. Don’t push yourself beyond your limits. You can do this when your baby are born, and Daddy gives you a well-deserved break.

Work Preparation Poses

Yoga can help you prepare for a marathon of work. Poses that increase flexibility and open your hips, legs, and hamstrings are also great for strengthening.

You can do the Goddess Pose and other standing poses, such as Garland Pose or Malasana, Pigeon Pose, and Lizard Lunge.

Meditation and Savasana Modified Course

You’ll have to change any supine or backward postures, like Savasana, as the baby grows and the pressure it puts on the vena cava. Use a bolster to support the belly, depending on your stage of pregnancy.

You can still rest in Savasana but modify it to suit Bubba.

While there are certain things you need to do in order to practice safely and effectively, it is better to focus on the limitations of your body rather than what you cannot do. You may be able to experience new sensations even in familiar poses.

Keep up your yoga practice and remember these guidelines: Focus on the opportunities rather than the limitations.

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