The American Academy of Orthopaedic Surgeons states that yoga is a healthy exercise choice for pregnant women because the practice gently increases strength and flexibility without undue strain on joints and ligaments. However, many physicians caution women to practice with moderation and modifications in mind. Certified yoga instructor and childbirth educator, Jane Austin agrees that modifications are needed for certain poses, but she stresses that when expectant women practice with awareness and attention to their body's needs, they can safely practice a wide variety of poses without harm.
Creating Internal Awareness
Step 1
Sit on your yoga mat in a position that feels comfortable for you. Sit on a bolster or folded blanket to lift your hips slightly if sitting flat on the mat is uncomfortable for the hips or lower back.
Step 2
Inhale as slowly and deeply as is comfortable for you, and exhale just as slowly. Continue breathing in this way as you relax your shoulders and hips.
Step 3
Draw your attention to the feelings within your own body, then direct your attention toward your belly and make sure you feel comfortable and relaxed before beginning any poses.
Step 4
Keep your attention on your breath and comfort level throughout the practice. Return to the feeling of relaxation and rest if you feel any discomfort or your breathing becomes labored.
Keep Your Back Safe In Forward Bends
Step 1
Move slowly and with awareness when folding from the hips into any forward bend. Bend the knees slightly while reaching for the toes to protect the hamstrings and lower-back muscles.
Step 2
Use a yoga block as you reach toward the toes in any standing forward bend to eliminate the possibility of overstretching the tendons and ligaments.
Step 3
Position your legs apart when practicing seated forward bends to accommodate your growing belly. Place a yoga block on the floor between your legs and rest the forearms on it for support.
Open Your Hips and Pelvis
Step 1
Sit on the mat with the knees bent and let the legs drop out to the sides as you press the soles of your feet together. Place yoga blocks under the outer thighs for support if you feel any discomfort.
Step 2
Take 10 to 15 relaxing breaths, then inhale and bring the knees together.
Step 3
Walk the feet out the width of the yoga mat, and place your hands slightly behind your hips for support.
Step 4
Move your right knee inward, toward the left leg until you feel a slight stretch on the outer right hip. Place a yoga block under the inner right knee for support if you feel discomfort. Take 5 to 10 breaths and repeat with the left leg.
Relax
Step 1
Come to the mat on your hands and knees, placing the knees slightly wider than your hips. Place a blanket under your knees if the pressure is uncomfortable on your kneecaps.
Step 2
Exhale and sink your hips down toward your heels.
Step 3
Lower the upper body toward the floor. Place a bolster or blanket under the chest and forehead for support if you feel any discomfort.
Step 4
Move into this position at any time if you become fatigued while practicing any other yoga poses, or if you simply feel like relaxing.
Things You'll Need
- Yoga mat
- Bolster
- Folded blanket or towel
- 2 yoga blocks
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