Pregnancy
Some Guidelines
We believe that pregnancy is a very sacred time for women to nurture their bodies through practice. Taking the time to give yourself some extra love and support through yoga and meditation is a beautiful act to connect you to the little human your body is creating.
We hope these guidelines can support you in creating your own practice while you are pregnant.
Our thoughts on practicing:
Listen to your body
Every body, every pregnancy is different, so try not to compare yourself to others. Sian had one student come to a power vinyasa the day before she gave birth, to help the baby turn around (which it did!) There are other women who are so unwell only occasional yin is possible.
In the end it's really important you take this time to listen and take full responsibility for your body and practice. And, if it doesn’t feel right don’t do it.
2. Stretch safely
Many women lead full active lives throughout their pregnancy and are able to exercise and practice asana classes. This Harvard Medical School Study describes how “many poses are safer than once thought”. Release from the fear and maintain a practice that works for you.
See more on how to adjust your asana practice below.
3. Pranayama and kriya
We have had pregnant clients go through the TLC Method with daily breath work and kriya. For others it’s too strong. Generally keep it gentle, no belly pumping or snapping. So avoid kapala bhati and agni saura dhauti. When it's taught, try another breath.
Some of our clients still love power breathwork like woodchopper and have created gentle variations of strong practices like bhastrika. Adjust to suit your body.
3. Meditate
You can do all of the meditations, in fact we encourage it daily.
If you are doing a reclining guided meditation- avoid lying flat on the belly or back. Try a bolster or a cushion tower behind you so you are semi upright, or lie on the left side with lots of cosy supports.
Tips for asana practice
Although our practices aren’t designed with pregnancy in mind you can adjust your practice by using some of our suggestions:
Forward Folds
When you fold forward, give your belly space, make sure the legs are wide.
Vinyasa flows
Generally, avoid the chaturanga into vinyasa, instead you can do a series of cat cows. Although some of our clients love chaturanga and side planks! Also go gently on your wrists as you practice as they can soften significantly during pregnancy.
Yin Yoga
Rather than going deeper, remember that Relaxin is at work, so give yourself more support, use lots of props! Bolsters, pillows, blankets anything soft that will give you extra comfort and support. Rather than deepen the stretch see it as an opportunity to rest and connect with your mini-me.
Twists
Avoid closed twists, instead adjust and do an open twist.
Don’t go too deep
Your muscles stretch with greater ease due to a hormone produced by the ovaries called Relaxin in pregnancy, so rather than hyper extending and pushing your flexibility, aim to create strength and stability.
PC muscles & the Pelvic Floor
Lift the PC or pelvic floor (mula bandha) whenever you can. This can be part of a personal practice to create strength in this area.