Tuning into your body becomes more important than ever during pregnancy. Yoga can be a beautiful way to stay active and centred, but it’s not one-size-fits-all when you’re expecting.
However, not every pose that’s suitable pre-pregnancy works well during gestation. Knowing which movements to stay away from can make all the difference in keeping both mother and baby safe. Whether performin at home or enrolling in a pre-natal yoga program, it’s important to adapt to the practice to suit the body’s changing needs.
Some yoga postures that a pregnant woman should avoid during pregnancy are:
Deep Twists – Parivrtta Trikonasana (Revolved Triangle), Parivrtta Parsvakonasana (Revolved Side Angle)
Twisting poses compress internal organs, placing unwanted pressure on the growing uterus whilst restricting blood flow. Deep twists are not advised during the course of pregnancy, especially in the latter stages-the second and third trimesters. Instead, gentle, open twists that come from the shoulders and not from the abdomen are safer options during Prenatal yoga sessions.
Full Inversions – Sirsasana (Headstand), Sarvangasana (Shoulder Stand)
The inversions are shifting the balance of the body, thus elevating the opportunity of falling down, more so with progression of pregnancy, and shifting of center of gravity. Such poses may also contribute to some extended feelings of dizziness or drop in blood pressure. Unless under expert supervision in some certified pregnancy yoga online class, it is best to avoid for even the seasoned practitioners.
Belly Down Poses—Bhujangasana (Cobra Pose), Shalabhasana (Locust Pose), Dhanurasana (Bow Pose)
Lying on the belly-top is not advisable anytime during the pregnancy phase. This kind of asana may compress the uterus and bring some very slight discomfort or strain. Rather instead, back-strengthening postures like Marjaryasana-Bitilasana (Cat-Cow) or a supported Setu Bandhasana (Bridge Pose) offer a much safer alternative in helping to maintain spinal health while practicing pre-natal yoga.
Serious Backbends – Urdhva Dhanurasana (Wheel Pose), Ustrasana (Camel Pose)
While gentle backbends can relieve tension in pregnant women, deep backbends can overstretch the belly muscles and ligaments already under strain during pregnancy. Modified heart-openers with props, or bolsters, are much safer and beneficial.
Hot Yoga or high-heat environments
A too hot environment to practice may lead to overheating, dehydration, and faintness. The maintenance of a cool and airy atmosphere is crucial during pregnancy yoga classes online by virtue of the fact that the capacity of the body to regulate temperature is already being challenged by pregnancy.
In a nutshell, Yoga is the most recommended exercise during pregnancy, but safety first. Knowing which postures to avoid or attending certified prenatal yoga classes or trusted online pregnancy yoga classes like those offered by Mom’s Preg-Ladder will enable the pregnant woman to gain all the benefits of yoga comfortably and confidently.
