How to Do Inversions in Pre-Natal Yoga

The topic of doing inversions in prenatal yoga is somewhat controversial. This is one type of pose which is often contraindicated during pregnancy, according to yogic tradition. One reason given for this is that the umbilical cord often connects at the top of the uterus, and performing even gentle inversions may cause the fetus to put pressure on this region, lowering its oxygen supply. However, not all yogis, doctors or midwives agree with this theory. Many women enjoy inversion asanas throughout pregnancy, with the blessing of their health care providers. If you choose to perform inversions, there are some guidelines to keep in mind.

Difficulty: Moderate

Instructions

1. Consult your doctor or midwife if you are interested in trying (or continuing) to practice inversions during pregnancy. Make sure that you are able to make an informed decision about any potential risks. If your doctor is unfamiliar with this issue, you might also find it helpful to consult an experienced prenatal yoga teacher about your specific situation.

2. Practice this legs against the wall pose throughout your pregnancy. Lie on your back with your legs up against a wall. This pose is very gentle, relaxing and beneficial, and does not actually invert the uterus, so there is no concern about the issues mentioned above. It is also not really an inversion, but it does carry some of the same benefits as inversions, Including reversing the pressure that is put on your legs throughout the day. Practice this pose regularly, especially if you choose not to perform any other inversions.

3. Practice another gentle, stable inversion, downward dog. This pose is also not a full inversion, but it does invert your torso somewhat. Begin on your hands and knees. Keeping your toes in place, lift your hips and straighten your legs. Try to flatten your back also so that your body forms an inverted "v" shape. This pose shares some of the benefits of headstand, so it can be a good substitution if you choose not to practice any form of headstand.

4. Practice a full or partial headstand if you like. It is a good during prenatal yoga to perform the headstand against a wall so that there is hardly any chance of a hard fall. You can also stop at any stage of the headstand that feel comfortable. For example, if you position your arms and head for the headstand, then straighten your back and legs, you are already inverting your torso, which is beneficial whether you continue into the full headstand or not. However, some pregnant women, especially experienced yogis, feel that they benefit from completing the pose as long as there is no danger of falling. Make sure to rest after the headstand in a modified child's pose (with your knees spread apart to accommodate your belly).

5. Practice the shoulderstand if you choose. The shoulderstand requires little modification, especially during early pregnancy, except that you should take extra care to come into the pose slowly, without any sudden exertion. If you generally continue your practice from the shoulderstand to the plow pose, you might consider placing a chair behind you so that you don't have to bring your feet all the way to the ground.

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