How to Modify A Yoga Class For Pregnancy

Yoga and pregnancy are a beautiful match.

According to the American College Of Obstetricians and Gynecologists (ACOG) and the National Academy of Sports Medicine, whatever type of physical activity you were doing before pregnancy can be continued throughout pregnancy with fairly simple modifications as long as you are healthy. Pregnancy is not a time to "go for the burn." Rather, it's a time to keep your body limber, maintain your fitness level and calm your mind. If you've maintained a fairly regular yoga practice, there's no reason why you shouldn't continue during your pregnancy.

Things You'll Need

• Yoga mat
• Candles (to set a mood)
• Comfortable clothing
• Yoga blocks
• Yoga bolsters

Instructions

First Things First

1. Before you begin attending yoga classes when pregnant, you must find the right class. If you currently have a yoga practice, choose a class that is "open level" rather than completely beginner or advanced. Open level classes are the most pregnant-friendly classes because so many levels of practitioners attend and instructors tend to style the class to suit everyone's needs.

2. You will also want to find the right teacher. The right teacher is a personal choice, but you want someone who is certified to teach yoga and has a basic understanding of prenatal yoga. Be sure to tell your teacher you are expecting and what trimester/week you are in.

3. A rule of thumb when modifying a yoga class to suit pregnancy is to hold off on jumping forward and back during vinyasas, which includes lowering your body to the floor in chaturanga, much like a push-up. This means no jumping back into your push-up and also no jumping to the top of your mat.

4. Avoid any deep twists. If you must twist, be sure to twist the opposite way, meaning to the "open" side of your body rather than taking a deep twist across your body. This way, you avoid compressing your belly. You may also want to take a wider stance in poses such as Mountain and Chair for the same reason. If you are unsure, tune inward. Yoga should never hurt, especially when you're pregnant. If you feel a twinge of pain or feel like you will lose your balance, stand near a wall or widen your stance.

   As for lowering to your belly during chaturangas and performing backbends, you can do so up until week 14 or 15. After that, you may want to rest on a yoga blanket. By the time you reach the end of the second trimester, skip being on your belly all together. Along the same lines, lying flat on your back should cease by the start of the third trimester as well because you want to maintain blood flow to the placenta and growing baby. If you must lie on your back, do so for no more than two minutes. It is best to use yoga bolsters when lying on your back. A great way to use them is by using two, and making a "T" shape, then draping your back over them. If you have trouble getting up from lying flat on your back or feel sudden pressure, use yoga bolsters or sit quietly while the rest of the class continues the sequence.

5. 

   Some other key poses you will find in a yoga class that are easily modified are Triangle pose and Half Moon. For Triangle, instead of reaching your bottom hand to the mat, make use of a yoga block. Place it on the pinkie-toe side of your foot to create more height and space. When practicing Half Moon, a one-legged balance, use the block under your hand for support, or, if you feel wobbly, stand near the wall with your back flush against it. As you head deeper into your second trimester, you may also find it more difficult to perform lunge poses, where you are required to step one foot up between your hands while keeping the front knee bent. It is best to use blocks on either side of your front foot (to create height and therefore, space for your belly).

   When practicing seated forward bends, rather than keeping your feet together, separate them hip-width and only fold as far as feels comfortable. In general, you want to avoid compressing your belly. Skip any tricky arm balances or inversions, unless you feel very comfortable or have approval from your doctor.

Tips & Warnings

• Ultimately, a yoga class should be a fun, enjoyable way for you to relieve stress and spend special time with your baby. If you follow your modifications, enjoy some deep breaths and honor your edge, yoga is a beautiful way to exercise all during your pregnancy.

• If you have any prior medical conditions, speak to your doctor before attending a yoga class.

References

• Pregnancy Modifications For Experienced Students
• Exercise During Pregnancy: Is Heart Rate A Concern?