Yoga Poses to Avoid in pregnancy
Simarouba Yoga and Naturopathy Clinic
Thippasandra, Bengaluru Feb 13, 2017
Getting pregnant doesn’t mean you have to leave your weekly yoga class. In fact, the advantages to staying active during pregnancy are enormous and practicing yoga while your pregnancy can be a great choice!
Yoga while pregnancy can enhance your energy and help you relax, meditate, de-stress and be more mindful with your workouts and expand your body awareness as your baby grows. Before you jump into a yoga practice, here are a few things that you should keep in mind:
Get Your Doctor’s Approval. Be sure you’ve consulted your exercise program with your doctor and that you’re free to exercise.
Avoid Overstretching. Once you become pregnant, your body generates a hormone called “relaxin”. It helps to ease your ligaments, permitting for baby to be birthed through your pelvis. This doesn’t just influence the ligaments around your pelvis, but your whole body. So restrict your range of motion, moving through a range that feels fine for you and never painful.
Chat With Your Instructor. When searching for a yoga class, check to see that the instructor is informed about modifications for pregnancy, especially if you’re not joining a particular prenatal yoga class.
Wear Layers. Even in non-Bikram classes, a yoga room can get warm speedily! It is always good to play it safe, wearing layers that can be dropped as the room and your body heats up.
Stay Hydrated. Be sure to drink lot of water. Keep a bottle next to you during all workouts. Hydration is especially important while pregnancy, as dehydration could cause preterm labor or false early labor.
Avoid Excessive Twisting Poses. If you’re conditioned and have been performing yoga twists prior to getting pregnant, you may be able to do that during your first trimester, but only if the trainer feels that it is good for your body. If you are not conditioned for twist poses, it is not the right time to start, so change and choose other pregnancy-safe poses.
Approach Inversions Carefully. If you have not been doing inversions before your pregnancy, it is best to avoid them now. However, if you are an avid yogi who has performed inversions earlier and they are comfortable for your body, then, by all means, carry on as long as the trainer feels it’s good for you. As your pregnancy progresses, you may find yourself wanting to minimize your time spent in inversions. If your doctor has told you to stop doing inversions, then don’t do so.
Focus on Strength. Move through a calm range of motion in which you can feel your muscles energizing and working to hold you in those poses, not just stretching. This is very notable and will help you gather the amazing benefits of building strength. Start thinking about yoga poses that can help you feel powerful, and avoid falling into stretches unless they are particularly for relaxation.