Yoga can be a restorative and effective method of keeping the pain and aches of pregnancy at bay. It also helps prepare your body for childbirth. As with any physical activity during pregnancy, you need to ensure that you are practicing yoga safely. Here are some tips and poses pregnant women should know if you are engaged in yoga practice

Tips you need to know about doing yoga while you’re pregnant:

  • You should talk to your doctor before adding yoga to your fitness routine. If you’re new to yoga, you should also ensure that you attend a prenatal class taught by an instructor that knows how to modify poses for pregnant ladies.
  • You should avoid laying on your back and stomach too much after the first trimester it puts undue pressure on your organs and uterus and can cut off blood circulation.
  • We strongly recommend that you avoid Hot Yoga if you are pregnant.
  • You should skip doing inverted poses. They can throw you off balance and result in a fall, possibly harming yourself or your developing fetus.
  • Listen to your body during your practice! You shouldn’t push yourself and ensure you take breaks if you need to slow the pace of the class.

Here are some yoga poses that are safe and advantageous for pregnant women:

  • Cobbler’s/Bound Angle Pose (Bhadda Asana): This pose opens up the hips, thighs, and pelvis. It can strengthen the perineal area and pelvic floor for childbirth.
  • CatCow Poses (Marjaryasana / Bitilasana): These poses, when done in combination, strengthen the lower back and abdominal muscles. They also reduce hip and lower back pain that is common during pregnancy.
  • Chair Pose (Utkatasana): It is a reality of pregnancy that you will gain weight and have to carry around a baby. Chair pose strengthens your legs and hip ligaments to prepare for that extra weight
  • Wide-legged forward fold Pose (Prasarita Paddottasana): As your baby grows it will place pressure on your internal organs. This pose increases circulation in the abdomen, pancreas, liver, intestines and kidneys.
  • Camel Pose (Ustrasana): Camel pose can relieve pressure on the lower back when you are in the later stages of pregnancy and your growing belly may cause pain in this area of your body.

Call Yoga Central at (780) 439-0014 if you have questions about practicing yoga while you are pregnant or check out our schedule to register for a Prenatal Yoga class.