Yoga During Pregnancy - 6 Poses to Avoid with Modifications
Yoga has always been one of my favorite types of exercise. It's a total-body workout that also leaves me feeling invigorated, clear-headed, and more mobile/stretched. I always credit a regular yoga practice for helping me in and out of the gym.
Yoga and Pregnancy
Yoga is also great for pregnancy, when done mindfully.
Studies show that mamas-to-be that participate in prenatal yoga have lower incidence of prenatal disorders, low birth weight babies, and lower pain and stress. During my first pregnancy with Benji the studio was my sanctuary. A regular practice helped me manage a lot of the aches and pains that popped up.
I remember heading to class at 40 weeks pregnant, using four blocks, a strap, and barely being able to move on my mat. But, the energy, head, and a dark room was all I needed for a little mental prep before baby. I also think several yoga positions are helpful for birth prep and breath work, such as a deep squat, child's pose, and supported bridge.
My practice this time around hasn't been quite as consistent. With COVID I haven't been able to head into a physical space, which was part of what I loved. Free of distractions I had that hour to disconnect. I've been trying to get my space at home up and running for some distraction free flows :) Below are a few of my favorite go-to's for at-home yoga options during pregnancy.
- Peloton App: Peloton does have some prenatal and postnatal flows, led by instructor Kristin McGee. I've already gone through most of them, so when I opt to flow with Peloton I stick to the Slow Flows, which move just a tad slower.
- Sarah Beth Yoga: Sarah has a large YouTube presence and a ton of free flows.
- Flex and Flow Yoga: I love these ladies. They have a full studio in Portland. There is a fantastic library of classes available on their YouTube channel.
- CorePower Yoga: Unlimited Livestream and On-demand classes for $19.99/month. As a member you have access to these classes as well. I typically recommend C1 or C1.5 level classes during pregnancy, simply due to the pace of class.
Yoga Poses to Avoid during Pregnancy
When taking a live class some instructors are great with modifications, but I've found being prepared is the way to go
— particularly during a first pregnancy when your body is experiencing things for the first time. Every pregnant body is so different, so try to avoid looking at what the other gal in the room is doing if you can :)Although I hate giving a yes/no list for anything, there are a few poses I tend to avoid in my practice. They don't typically feel so great anyway, so this list should be easy peasy to follow, along with some alternatives.
Deep twisting - As the baby bump gets bigger these movements are challenging to perform. An example would be a seated spinal twist. Instead of moving into a deep twist, I recommend opening up to the opposite side. You'll also get a nice chest opener. Another great example? Revolved Crescent Lunge. A great option would be a supported side angle. Use your bottom arm to support you instead of bringing the palm all the way to the ground. This will also help you open up the chest more.
Full wheel - I typically recommend removing wheel for mamas that don't perform the pose regularly. I also have intense vertigo, so it doesn't feel great going upside down. If full wheel is not in your practice or you simply don’t feel comfortable doing it, sticking with bridge pose is a good option.
Bow pose - anything in a prone position (lying on belly) doesn't work so well once you hit the second trimester. A great option is camel pose.
Upward facing dog / full chaturanga sequence - Early on in pregnancy I recommend using blocks to perform the sequence. As you progress I recommend skipping the upward facing dog and just pushing back to down dog.
Seated forward fold - take your legs a bit farther apart to wide legged forward fold 😄
Twisted Chair - Moving your legs together and adding the twist is virtually impossible for me. A great option is to take a wide legged/deep squat on blocks, adding a heart opener.
Twisted Chair - Moving your legs together and adding the twist is virtually impossible for me. A great option is to take a wide legged/deep squat on blocks, adding a heart opener.
The last thing I'll mention is transitions / level changes. Before standing up from a forward fold I recommend adding a slight bend in your knees, placing hands on your thighs, then slowly rising to stand.Yoga during pregnancy can have a lot of benefits for mind and body. Questions? Drop them below :)
Namaste Mama.xoxo,Erica