the do’s and don’ts of prenatal yoga
As we know, our bodies go through SO many changes in our first trimester. Check out the tips below to help you work with your symptoms and exercise safely, instead of avoiding your workouts.
DO
++ Listen to your body!
++ Seek out prenatal yoga specialists especially if you are new to yoga, or gentle forms of yoga such as hatha yoga classes.
++ Tell your teacher that you are pregnant if you are in a regular yoga class! In your first trimester we have no idea if you're pregnant, because you aren't showing yet. Let your teacher know so they can provide you with modifications to your practise.
++ If you are practising at home, modify poses so you can practise low to the ground, on the floor or on your knees.
++ If you feel any type of pain, stop immediately and inform your teacher. If you are practising at home, stop and let your healthcare provider know the nature of the pain.
++ Practise slow and continual breathing.
++ Pace yourself and keep things at a comfortable level.
++ Practise in a cool, well ventilated room.
++ Lie facing your left side when in savasana, rather than on your back. As your your baby grows, lying on your back or on your right side puts additional pressure the inferior vena cava (IVC) which is the womb's main blood (and oxygen!) supply. Lying on your left side allows for optimal blood flow to the womb. This isn't a must for your first trimester, but it's good to get used to lying on your left side instead of your back during relaxation.
DON'TS
- - Practise yoga without checking with your GP or healthcare provider first.
- - Hot Yoga - if your body temp increases too much, it could harm your unborn baby, or result in miscarriage. Remember your body temp is likely to be elevated anyway, so try to keep cool while you exercise.
- - Yin Yoga (unless it is a specialist prenatal yin class) - your body produces a hormone called relaxin to help ligaments soften and yield as your body prepares for birth. Every body is different, but generally speaking, intense Yin classes can put additional strain and even over extend these ligaments and myofascial tissue. Gentle, pregnancy yin classes are considered safe with the right practitioner.
- - Deep twists - this can put intense compression on your organs, telling them to cleanse and detox. Steer clear of deep twists in your first trimester especially, as it can result in miscarriage. Under instruction, gentle twists are okay if you focus on rotation of the spine and twisting the upper back - but ALWAYS keep hips and baby facing forward!
- - Inverted poses and headstands - these direct blood flow to the opposite direction of where it is needed - your uterus! Also, they can leave you feeling overly dizzy and lightheaded when you come out of them.
- - Deep forward bends - can compress your uterus and organs. For forward folds keep a straight back, or loosely hang down for a few breaths, don't hold for too long.
- - One-legged poses where you're at risk of falling - you'll be extra sensitive as far as balance goes, so it won't take much for you to topple over. Focus on grounding poses, especially those close to the ground, or use the wall to help support you while balancing.
We hope this guide answers a few questions you may have whilst on your prenatal yoga journey. Be sure to check with your healthcare provider before commencing or changing any kind of exercise program.
Check out our Yoga for Pregnancy + Birth Program to exercise safely and confidently, embracing the beautiful changes in your body.
