Yoga can be a gentle exercise, with pose series designed specifically for pregnant women. Because a woman's body goes through a variety of changes during pregnancy, certain postures are safer than others, particularly during the second or third trimester. Talk to your doctor about the safest ways to exercise while pregnant. Also, discuss with your yoga instructor how far along you are; she will know which poses are contraindicated and can suggest modifications.
Benefits
Yoga can be beneficial during pregnancy. Yoga utilizes the movement of breath in your body, which encourages relaxation and can reduce stress. It can help you to adjust to the changes wrought by pregnancy, including mood swings, fatigue and physical discomfort. Yoga will also help keep your body strong, which can assist with the physical and mental rigors of child-rearing, without taxing your muscles and bones.
Physiological Changes
During pregnancy your body will undergo physical changes that make certain exercises difficult as well as dangerous. According to Babycenter.com, when you are pregnant your body secretes the hormone relaxin, which enables the uterus to stretch to accommodate the growing fetus. This hormone also softens connective tissue, like tendons and ligaments, that hold joints together and connect muscles to bones. Avoid poses and exercises that cause too much stretching, as your joints are less stable. This instability puts you at greater risk for injuries and falls.
Abdominal Poses
According to YogaJournal.com, poses such as upward facing dog, chaturanga, tall cobra and bow pose are contraindicated during pregnancy. These poses require your abdominals to be in touch with or close to the ground; lying on your stomach should be avoided while pregnant. These poses also stretch the stomach, which is not recommended. Alert your instructor if you are pregnant. She can suggest alternative poses that will not be harmful.
Supine Poses
Performing yoga poses that place you on your back, or in the supine position, may decrease circulation to your uterus after the first trimester. Poses like corpse and happy baby, which are done on your back, should be avoided.
Inversions
Inverted postures, like plow pose and shoulder stands, are not contraindicated but cautioned, states YogaBasics.com. The weight of the fetus in these positions can restrict your breathing and place extra stress on your shoulders and neck. It may also be too difficult to lift your legs and belly over your head.
Bending Postures
During the later trimesters, full back bends, such as wheel pose, and standing forward bends are contraindicated. Back bends stretch the abdomen, and if you are pregnant, the weight of your belly can stress your spine. YogaScotland.org notes that forward bends can be modified; instead of standing, you can sit and stretch forward to receive the same stretch. Standing side bends should also be avoided; substitute with seated side bends to target the sides of the body.
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