My first pregnancy was a dream; after the 10-week mark, the morning sickness wore off and I had energy again and felt great. I continued to exercise and stretch all the way up to the day I gave birth.
My second pregnancy (though still very special) can best be described as a nightmare. I was sick before I even knew I was pregnant and suffered from hyperemesis gravidarum all the way up until the day I gave birth. I remember asking the nurse at my OB office if I could continue to practice yoga. She laughed and said ‘of course’ before pausing and asking ‘what type of yoga’. Well, at that time my primary practice in-studio was Hot Yoga. Needless to say, I was given the go-ahead for a regular practice but Hot Yoga was a definite no-go.
I attempted to continue my physical practice through that pregnancy, but I was so sick and exhausted that I eventually stopped. I did, however, continue on with breathwork — which proved to be very helpful during bouts of vomiting and even more helpful during labor and delivery.
Yogasana (the physical practice of yoga poses) during pregnancy can absolutely be practiced safely with precautions and modifications — especially if you’ve been practicing prior to pregnancy and have the ok from your medical team.
Here are a few tips that I’ve recently shared with our expecting students at Fire Horse Yoga:
1. Make sure you choose a space that is well-ventilated. In our studio, there are no issues with air flow, but if you’re at home, make sure you can avoid overheating. If you DO start to feel over heated at FHY, please take a rest and/or ask the teacher to turn the fans on (they’re powered by the remotes on the window/breathe wall).
2. Avoided hot/heated/warm classes.
3. Drink water. It’s so important to stay hydrated during pregnancy. Small sips, rather than big gulps, are good.
4. Connect to your breath. Your breath will be key during labor and delivery, regardless of how you give birth (I know this firsthand!). Skip breath holds and other intense pranayama practices. Instead, focus on smooth, even breaths.
5. Use props! Blocks, blankets, and bolsters — and take extra blankets! We have plenty. Also, instead of setting up in the middle of the room, set-up along the Barre rail (or wall) and encourage yourself to use it throughout the practice for support.
6. Once you start showing, it will become uncomfortable to lay flat on your belly. FHY teachers can give you modifications for prone poses, but if you don’t find one that’s comfortable, rest on your side or come to seated. Use that time to simply be mindful and still.
7. Increase your mindfulness during stretching — especially Yin practices. The relaxin hormone increases during pregnancy to help your body expand and prepare for the growing fetus and impeding birth. If you’re in a traditional Yin class with long holds, you might exit the pose earlier or find a micro version of the pose (e.g. take a micro fold instead of folding forward to your normal edge in a seated forward fold or take a 90-90 dragon instead of pushing forward to open the hip)
8. Twisting is ok! But avoid deep twists that cross the body and compress the torso. Open twists (that keep your belly and chest open) and mini-twists to help stretch the low back and side waist muscles are great.
9. Wider stances in forward folds are key to make room for the belly — and remember to keep the folds micro!
10. Lie down on your side for Savasana rather than your back. You don’t want to compress the inferior vena cava (the vein that brings blood from the lower body to the heart). Instead of lying flat, come to your left side (the vena cava is on the right side) OR use props (blocks/bolster) to prop yourself into an incline. In side-lying positions, use a blanket or block or mini bolster (we have 3 in the Kula room) between the knees and rest your head on a blanket or two.
11. Limit inversions. If you’ve never done an inversion prior to pregnancy, don’t start now. If you’re well-practiced, keep the inversions to 30 seconds or less. Early in your pregnancy, legs-up-the- wall is a safe, gentle inversion that might feel nice if you’re experiencing fatigue — especially in the legs.
12. Limit ab work. You want to keep the overall stability of your core and pelvis intact (which will help protect your low back AND assist during labor/delivery), but you don’t want to over do it. Skip the sit-ups and full planks. Instead, focus on leg lifts from table top, boat pose with your feet on the ground (hello, Barre .. but skip the twists!), planks with your knees, and cat/cow movements. Focus on maintaining core strength, rather than adding.
13. Trust yourself. Trust what your body is telling you. Yoga should feel good; if something doesn’t feel good or is causing you pain/discomfort, please come out. Your mat is a place of non- judgement and no one will notice if you break out of the pose sooner than anyone else. Chances are, others behind you have already broke out, too!
MODIFICATIONS FOR COMMON POSES
Supported or Left-Side Lying Savasana vs. Traditional Corpse Pose
Downward Dog with a Chair — We have folding chairs in the Kula room. Grab one and use it during the practice.
Step a bit wider in mountain pose to increase stability.
Lunges are fine! Practice engaging the pelvic floor which will come in handy later in your pregnancy and after baby has arrived.
Poses to avoid: Revolved Side Angle, Revolved Triangle, Twisted Lunges (toward the bent knee. A lunge that is away from the bent knee — an open twist — is fine).