Yoga precautions during pregnancy

  • You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester.
  • If you’ve never done a headstand or shoulder stand before, skip these poses. Pregnancy is not the time to start an inversion practice
  • Skip positions that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists.
  • Don’t do any asanas (poses) on your back after the first trimester — it can reduce blood flow to the uterus
  • Avoid poses that stretch the muscles too much, particularly the abdominals
  • From the second trimester on — when your center of gravity really starts to shift — do any standing poses with your heel to the wall or use a chair for support, to avoid losing your balance and risking injury to yourself or your baby.
  • When bending forward, hinge from the hips, leading with the breastbone and extending the spine from the crown of the head down to the tailbone. This allows more space for the ribs to move, which makes breathing easier
  • If you’re bending forward while seated, place a towel or yoga strap behind your feet and hold both ends. Bend from the hips and lift the chest, to avoid compressing your abdomen. If your belly is too big for this movement, try placing a rolled-up towel under your buttocks to elevate the body, and open the legs about hip-width apart, to give your belly more room to come forward.
  • When practicing twisting poses, twist more from the shoulders and back than from the waist, to avoid putting any pressure on your abdomen. Go only so far in the twist as feels comfortable — deep twists are not advisable in pregnancy.
  • Listen carefully to your body. If you feel any discomfort, stop. You will probably need to modify each pose as your body changes.

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One Response to “Yoga precautions during pregnancy”

  1. Pregnancy Yoga,Yoga,Yoga While Pregnant Says:

    Pregnancy Yoga,Yoga,Yoga While Pregnant…

    […]Yoga precautions during pregnancy « 2nd Star To The Right Yoga Blog[…]…

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