Pregnancy is a thrilling (and terrifying!) experience. If this is your first pregnancy, every action you make will have an impact not just on you but also on the precious cargo growing inside you. So, how does this affect your yoga practice? Actually, it makes this entire stage a little easier for you. Listen to your body, be true to yourself in every moment, be present, pay attention, be gentle to yourself, and take deep breaths are the essential teachings of yoga. Don’t do anything if it doesn’t seem right! With that in mind, here are some easy tips for keeping you and your baby (or babies) safe, happy, and healthy while continuing to do yoga during pregnancy.
- Prenatal Yoga for the first trimester of pregnancy:
During pregnancy, especially in the first trimester, overheating is typical. During your prenatal yoga practice, ensure you have access to a window or a fan and remain hydrated. It’s also a good idea to keep your heart rate low and prevent overheating your pranayama or retention. Most positions are OK during this point in your pregnancy. However, depending on the number of infants you’re carrying, and how rapidly your body develops, you may want to prevent deeper forward folds at the end of the first trimester. To create room for your increasing tummy, consider taking a broader posture with your legs.
- Second-trimester prenatal yoga poses:
Mamas-to-be usually feels their best in the second trimester. Your stomach isn’t quite in the way yet, and if you experienced morning sickness, it should have passed by now. Many people will have recovered from their first-trimester tiredness. Furthermore, your baby is now considerably safer in the location where it will continue to grow for the following few months. Avoid any other postures on your stomach, such as Bhujangasana, or Shanurasana, Shalabhasana. Start adjusting any abdominal work that is too severe. If you wish to practise Navasana, bend your knees, and avoid bakasana and other arm balances. Excessive backbends should be avoided. Cow position is a fantastic alternative to the upward dog at this stage, and your wheel practise will be waiting for you once the baby is born and you are approved for movement. If leaping back and inversions were a part of your pre-pregnancy routine, and you enjoy them, you can resume them. Salamba Sarvangasana is the only inversion that might be challenging since it compresses your lungs. If it bothers you, leave it out, just like you would anything else that bothers you.
- The third trimester
You’re starting to feel the weariness, and your stomach is becoming bigger by the day. There may be some swelling, heartburn, and indigestion are almost certain, you’re having problems sleeping in a comfortable posture, and you have several aches and pains as a result of your ever-changing body. Now is the time to focus only on opening, preparing for delivery (with plenty of hip openers), and loving yourself and your growing child. Any positions that require you to lie on your back should be avoided. Instead of lying flat on your back, raise yourself with blocks, bolsters, or pillows at an angle. You can lie on your stomach if you’re in savasana, though.
As you can see, pregnancy doesn’t have to throw your yoga routine entirely out the window. You may continue to practice prenatal yoga without fear of injuring your kid or your body if you make a few conscious changes and safeguards.