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Step 1
Adjust your prenatal yoga practice to a less intense level than your pre-pregnancy practice. Remember, this is not a time to advance your practice or try difficult poses. Instead, it is an opportunity to tune into your body and baby.
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Step 2
Avoid poses that stretch the muscles too much, particularly the abdominal muscles. The pregnancy hormone relaxin makes all of your connective tissues more vulnerable to tears and strains. You may find you have a greater range of motion, but try to stay within your pre-pregnancy range to avoid injury.
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Step 3
After the first trimester, avoid doing any poses on your back so you don’t cut blood flow to the uterus.
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Step 4
Do any inverted poses against a wall to minimize your risk of falling. If you don’t feel comfortable doing inversions, avoid them or substitute with a similar alternative.
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Step 5
Avoid jumping and rolling. You can step or crawl instead.
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Step 6
Whenever bending forward, bend from the hips instead of the back. Give your chest as much space as possible to make breathing easier.
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Step 7
When practicing twisting poses, skip the deep twists. Instead try to gently twist from the shoulders and back to avoid putting any pressure on your abdomen.
Comments
Susanh said
on 9/28/2008 Wonderful advice for pregnant women wishing to continue their yoga regimen throughout pregnancy.