Taking part in appropriate physical activities during pregnancy can ease some of the strains of this exciting but sometimes mentally and physically challenging time. The American Pregnancy Association lists yoga as one of its recommended forms of exercise, though pregnancy does require some modifications. You should always check with your doctor before beginning yoga, especially if you have a high-risk pregnancy due to factors like advanced maternal age or gestational diabetes.
Hormonal Changes and Exercise
Your body releases hormones during pregnancy that support the necessary adjustments it must make for the growing fetus. These changes can also affect other parts of your body not involved in the pregnancy. For example, the shift in hormones that allow for the expansion of the uterus also make connective tissue more lax, increasing your risk of strains, sprains and other types of injury. Yoga involves a lot of stretching, and pushing yourself too hard can result in pulled muscles and other discomforts much more easily than if you were not pregnant.
Considerations
If practicing yoga on your own, look for books and videos tailored to practicing yoga while pregnant. When it comes to in-person classes, look for prenatal yoga specifically, or if you attend a regular class, be sure to tell the instructor you are pregnant and how far along. This will allow her to offer pose modifications safe for pregnant women. Do not push yourself too hard; you should not feel pain and discomfort during a session. Avoid becoming overheated, as this could endanger the health of your baby; this means avoiding Bikram yoga and any other "hot" yoga class. If you have not previously participated in yoga, now is not the time to push yourself into becoming an expert practitioner.
Pose Safety
When pregnant, certain types of poses could prove harmful to you and your developing baby. After the first trimester, refrain from poses that require you to lie on your back; this cuts off blood flow to the fetus. Your growing belly changes your center of gravity, and balancing poses carry a risk of injury through falling. Do these types of movements against a wall or chair, or refrain from them altogether. Avoid going too deep into poses that require twisting or stretching of the abdomen. Twist from the shoulders and waist rather than the stomach. Sue Elkind, certified yoga instructor and author, advises you to avoid inversion poses -- those that require you to place your head below your heart -- for the first trimester. She says you can add them back in later on if you feel comfortable.
Specific Pose Recommendations
Tracey Mallett, certified fitness and pilates instructor and creator of prenatal yoga programs, features some specific poses to do and avoid in pregnancy on the BabyCenter website. A partial list of poses typically safe during pregnancy include butterfly stretch, cat-cow, cobra, seated forward bend, side angle pose, standing forward bend and triangle pose; the last two should be modified with a chair. Some poses to avoid include backbends, unsupported balancing poses, camel, upward bow, handstands and headstands.
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