1. Beginning With Basics
When learning how to sequence prenatal yoga poses, there are a few basic guidelines which remain the same in almost all yoga sequences. For example, it is best to begin with standing poses which increase energy and warm up the body before moving to floor poses which calm the mind and cool the body. Forward bends and backbends should be performed in separate series without moving back and forth between the two and yoga practice should always end with a meditation pose.
2. A Word to the Wise
As a general rule, prenatal yoga sequences should avoid most intermediate and advanced poses, as physical changes both increase flexibility and risk of injury. Don't try to advance your practice while pregnant, rather keep the poses simple and listen to your body. While you can plan a sequence any way you choose, do not be afraid to hold a pose for less time or cut your routine short if you feel tired or uncomfortable. As you move further into your pregnancy, you may want to keep your sequences short to prevent strain; however, you can practice daily or even perform two short sessions in one day.
3. Timing the Trimesters
During your first trimester, you can perform basically any yoga pose that you feel comfortable with, as long as it is not restricted by your doctor or causes pain or discomfort. Just remember to relax in your practice and perform gentle, basic poses. In the second trimester, poses which are performed while balancing on the abdomen should be avoided. Additionally, you may find that balancing poses become more difficult, so be sure to use a chair or a wall for support. Finally, in the third trimester, most doctors recommend that you do not rest on your back for long periods of time, so adapt your sequences by shortening sleeping postures and use seated meditation poses instead of supine poses.
4. Finding Focus
With the physical changes of pregnancy also comes the changes of needs during yoga practice. Certain poses can help to ease the emotional and physical changes of pregnancy and should be included in your practice as much as possible. For example, you are sure to feel tired more often than usual, therefore incorporate standing poses such as warrior, triangle and crescent in your sequences to boost energy. Back strain and depression can be combated with gentle backbend poses such as the wheel or the side-lying bow. Hip openers may be the most important, as they help to prepare your body for the process of childbirth.
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