Before I was pregnant, I thought I would be able to keep up with running when I was expecting. I have been so wrong. I have run, but not at the same intensity, frequency or mileage as before. Instead, I have turned back to yoga. My goal has been to go to a class at least once a week and then practice a bit on my own the rest of the week. Throughout this current journey I have discovered many things about practicing yoga while pregnant. I wanted to share some tips on the best way to find the right prenatal yoga class/practice for you.
Tips for practicing yoga while pregnant:
- Talk to your doctor about what is safe to do. My OB advised not to attend any heated fitness classes or do movements that compress the belly, aka ab work. You might have other modifications depending on your health history and current condition.
- Ask questions of the studio beforehand. First, if the class isn’t labeled as prenatal, let the instructor know you are pregnant (don’t assume it’s obvious) and where you might have any pain or discomfort. A good instructor will suggest modifications to do.
- During class, don’t do anything you’re not comfortable with. You know your body better than anyone!
- Try out different studios and prenatal classes to find what is best for you. I have found vast differences among classes labeled as prenatal. In one class, we only stood for a couple of poses, while in another class we did a “normal” flow-style class in which the instructor taught modifications to do for various poses. The idea was that you could then take any other class and know how to safely modify the practice for pregnancy.
- Use props to help you. Your balance gets thrown off as your baby grows. I find myself needing props to help make me more comfortable and get the most out of the poses. In savasana, for example, I place two blocks toward the back of the mat (where my head would normally be) with a bolster placed lengthwise on top of it. I then sit with my low back against the bolster and I lean back and rest on the bolster for an elevated savasana.
- Widen your stances. You will find that you might need to place your feet wider apart in many poses, like Warrior, any lunges, or standing forward folds.
- Don’t compare yourself to the other women in the class. No pregnancy is the same and students in the class won’t all have the same energy or practice. Don’t feel badly about yourself if you can’t seem to move in the same ways as before or as other people. Focus on your own mat, body and baby!
Do you practice yoga?
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Marette Flora is the founder of Floradise blog and personalized gift shop. Marette is a passionate storyteller and creator. She attended the Walter Cronkite School of Journalism at Arizona State University and obtained a bachelor’s degree in journalism and mass communication.
She is passionate about creating helpful and meaningful things.
Perfect timing for me! I just started doing some yoga at home for my pregnancy and was wondering what was safe and how to modify. My doctor gave me the clear to continue doing anything I was already doing before, as long as I don’t push myself to where I can’t breathe!
Yay! One tip: Instead of upward-facing dog, for example, I do a cat/cow, when I am flowing from chaturanga to downward-facing dog.
I love doing yoga! Of course I know doing yoga when pregnant there are a lot of things to consider. This is a great list of tips!!! Especially knowing your body the best and not doing anything that is uncomfortable.
Thanks! It’s a bit different doing yoga while pregnant but it’s largely the same in that the goal is to feel good!
My DIL did yoga when she was pregnant and she said it helped her mood. She continued at home after the baby was born and when he was 6 months old he started doing things similarly. It was so darn cute. By one we could ask him to do yoga and he’d show us his moves.
That is beyond adorable!
So cute! My toddler likes to copy me when I do yoga at home, too! When she isn’t climbing on me …
I love love yoga. My personal practice and teaching bring me so much joy and peace.
I love it, too! 🙂
Not that I have ever been pregnant but the idea of trying to stretch my body while another human grows inside seems incredibly daunting. It’s impressive that women are able to do that!
Some poses feel better than others! haha It helps with my back pain, that’s for sure!