Pregnancy & Bikram Yoga

Bikram yogis practice in a studio heated to about 105 degrees F with 30- to 40-percent humidity --- hence its nickname "hot yoga." Bikram Choudhury, who invented the 26-posture series, has said that the heat helps the body stretch more easily and cleanse itself of toxins. Pregnant women can and do practice Bikram yoga, with some modifications, in all three trimesters. You must check with your obstetrician first, however, to make sure Bikram yoga is safe for you. Bikram yoga is not appropriate for women with high-risk pregnancies.

Yoga and Pregnancy

Hatha yoga practice improves pregnancy outcomes, according to a study of 335 pregnant women published in the "Journal of Alternative and Complementary Medicine" in 2005. The women who practiced yoga showed lower incidence of preterm labor, intrauterine growth retardation and low birth weight. The study did not specifically follow hot yoga practitioners.

According to Choudhury, women who have an established Bikram practice can continue the basic series "until your third month, or up to the time you are no longer able to lie on your abdomen." He advises pregnant women who are new to hot yoga, however, to wait until the second trimester before beginning and then to use the routine specified in his wife Rajashree's video, "Rajashree's Yoga for Pregnancy."

Heat

The high heat of a Bikram yoga studio is a concern for pregnant women. Dr. Robert Harms, an obstetrician at Mayo Clinic, advises pregnant women to avoid becoming overheated in early pregnancy. "Some studies have shown an increased risk of miscarriage and neural tube defects --- serious abnormalities of the brain or spinal cord --- in the babies of women who experience high temperatures during the first four to six weeks of pregnancy," Harms writes. As of 2010, there was no research specific to hyperthermia during hot yoga, so it's impossible to determine the extent to which his advice may apply to Bikram practice.

As a precaution, some pregnant Bikram yogis bring thermometers to class to monitor their body temperature, and leave the studio to cool down if necessary. Others choose to attend the "Introduction to Bikram Yoga" classes offered by some studios, which are taught in rooms heated to considerably lower temperatures.

Modifications

Women practicing Bikram or any yoga in the first trimester may be able to so with no modifications, although some may experience discomfort in poses such as backbends that involve stretching the pelvic and abdominal muscles. As the belly swells, a Bikram instructor directs the pregnant student to adapt by lying on her side between postures; keeping feet farther apart; avoiding deep forward bends such as Rabbit Pose; and avoiding the four spine-strengthening postures -- Cobra, Locust, Full Locust and Bow -- which require balancing on the belly.

Considerations

If you participate in Bikram or any style of hatha yoga during pregnancy, be cognizant of physical changes that can affect your practice and your health. Joints, particularly in the pelvis, loosen in preparation for birth, so move slowly into postures and don't go deeper than usual. Your center of balance will shift as the baby grows, so stay especially mindful in balancing postures. Be gentle with yourself and rest or stop practicing if you feel fatigued, light-headed or nauseated. Check with your doctor if symptoms persist.