Yoga is a safe way for most pregnant women to maintain muscle tone, alleviate lower back pain, reduce stress and improve circulation and posture. Yoga’s deep breathing facilitates relaxation and also helps prepare you for labor and delivery. Whether you’ve been practicing for years or want to use yoga as a way to stay fit while pregnant, you should be aware of the poses and movements that are contraindicated, or not recommended, during pregnancy. See your obstetrician or midwife before beginning or continuing a yoga practice.
Physical Changes
During pregnancy, your body is able to absorb more nutrition and sustain a healthy blood pressure due to an increase in its supply of the hormone progesterone. An increased supply of progesterone triggers an increase in the production of the hormone relaxin, which softens your connective tissue. The ligaments that support your growing uterus become more pliable, as do your joints, according to Sheila Watkins, author of “Healthy Moms Perinatal Fitness Instructor Training Manual." Because of this, you may find that your body feels more flexible during pregnancy. You should take care not to overextend yourself in any stretch or yoga pose, because it can result in muscle strain.
First Trimester
The physical symptoms and sensations of the first trimester can range from very mild to severe. Even when you’re feeling good, you shouldn’t be tempted to perform high-energy yoga exercises, such as a more challenging vinyasa flow series of poses, or sun salutations with jump-backs, according to the website Yoga Journal. High-energy series can be too jarring. Avoid poses that could possibly overstretch your abdominal muscles, such as backbends. Also avoid deep twists, such as revolved triangle pose, that compress your womb. Although it’s considered safe to lie on your back in your first trimester, you should avoid spending prolonged periods of time in a supine position once you begin to show as it restricts blood flow to your uterus.
Second and Third Trimesters
Once your belly starts to expand, it becomes even more important to avoid poses that might stretch your abdomen or compress your womb, so continue to avoid poses that involve twisting. Backbends and modified backbends — such as camel, or upward bow performed over an exercise ball — are also not recommended because they stretch your abdomen. Avoid positions that can strain your abdominal muscles, such as boat pose. Abdominal-intensive poses can cause diastasis recti, or separation of the rectus abdominis muscle, states Watkins. Also avoid inverted poses, such as handstands, shoulder stands or headstands, as they cause blood to flow away from your uterus.
Other Contraindications
Stand close to a wall or use a chair when performing single-leg balance poses to prevent an accidental fall. Don't hold yoga poses for long periods of time, especially standing poses. Due to the increase in blood volume during pregnancy, it's important to keep your body moving to help prevent blood from pooling, according to Watkins. Avoid hot room yoga, since working out in an excessively hot environment can increase your core temperature. You should also steer clear of any breathing patterns that require you to hold your breath, as doing so will impact the amount of oxygen your baby receives, according to the website Yoga Journal.
References
- “Preparing For Birth With Yoga”; Janet Balaskas; 2003
- “Yoga For Pregnancy”; Francoise Barbira Freedman and Doriel Hall; 1998
- Yoga Journal: Tools for Teaching Prenatal Yoga — The First Trimester
- Yoga Journal: Tools for Teaching Prenatal Yoga — The Second Trimester
- “Healthy Moms Perinatal Fitness Instructor Training Manual”; Sheila Watkins; 2007
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