1. First Trimester Precautions
In your first trimester you can attend regular yoga classes, as long as your care provider gives you the OK and you let your yoga instructor know you're pregnant. Your instructor will want you to take prenatal yoga precautions. Of course, if you can find a prenatal yoga class, this would be ideal. During the first trimester, learn to listen to your body. If a pose or a position is uncomfortable or hurts, make an adjustment or ask your instructor for an adjustment.
2. Second Trimester Precautions
During the second trimester, you should make the transition to a prenatal yoga class. Once in the class, change positions carefully. Slowly move in and out of poses, listening carefully to your body. Be aware that your balance is changing and will continue to change as your belly grows. Positions that require balance may not be as possible in the second trimester. Avoid laying fully on your back during your yoga class, as this isn't good for the baby.
3. Third Trimester Precautions
In the third trimester, you'll need props to help you maintain the positions and your balance. Use chairs or the wall to help you. Ask your instructor for help in modifying positions for your changing body. Use great caution when changing positions, but avoid staying in one position for too long. If you notice any preterm labor symptoms such as an increase in contractions or experience bloody show before 37 weeks, stop practicing yoga and check in with your care provider.
4. General Precautions During Your Pregnancy
Make sure you stay hydrated during your prenatal yoga classes. You should plan to bring your own water bottle to class and, unless instructed otherwise, the bottle should be close to empty by the end of the class. Make sure you drink lots of water after the class is over too. You should also pay attention to the stretching portion of class and make certain you thoroughly stretch. However, avoid stretching the abdominal muscles too much or any positions that put a strain on the abdominal muscles. If you haven't been doing the yoga breathing up to this point, start paying particular attention to it. The breathing will help you not only during your yoga class, but during your labor and birth too. Avoid yoga classes in hot rooms, as you shouldn't raise your body temperature during pregnancy.
Member Comments