As with any exercise program, if you've never done yoga it's best to consult your physician or nurse practitioner. Your body is in constant flux during the first three months of pregnancy. The recommended time to begin a prenatal program is after you have completed the first trimester of your pregnancy, or in your fourth month. Research shows that prenatal problems frequently occur within the first three months of a pregnancy. To err on the side of caution, wait until the beginning of your second trimester to begin a yoga class. Prenatal yoga is different than a regular day-to-day yoga routine. Consult your doctor before embarking on a prenatal yoga practice, particularly if you are considered high risk or have any health problems.
First:Consult Your Doctor!
It's true, most doctors don't practice yoga, and probably know little about prenatal yoga. Their medical specialty is fetal development and your prenatal health as your body advances in pregnancy. Some women are at higher risk for prenatal problems. Those preparing for multiple births or women who have extremely high blood pressure should always consult with a physician before embarking on a prenatal yoga practice. If your doctor has no knowledge of yoga, ask your prenatal yoga instructor if she can supply you with photos or images of the asana to share with your physician.
Note: Be sure to consult your doctor before you exercise or practice prenatal yoga if you have any of the following factors:
- Hypertension
- Toxemia
- Diabetes
Risk for premature labor
Prenatal Yoga Practices to Do
Prenatal yoga helps relieve stress and prepares the body and the mind for the birth process. In a typical prenatal class you will practice the following:
- Standing postures
- Sitting or kneeling postures
- Pelvic floor exercises
- Restorative poses
- Breathing
- Visualization and meditation
Prenatal Postures to Avoid
There are certain postures that you should avoid during pregnancy. You might read or come across photos that show women in what looks to be precarious postures for the pregnant body, such as a head stand, or shoulder stand. Many of the women in these photos are yoga instructors or have practiced yoga for many years. They may modify the postures, or they feel confident enough with their bodies to practice such poses. However, it is not recommended that pregnant women practice the following types of poses.
- Do not practice inverted postures, or poses that turn the body upside down.
- Avoid poses that stimulate the abdomen a great deal. Likewise, avoid poses where you must lie on your stomach.
- Avoid intense twisting poses.
- Avoid supine poses after the twentieth week.
- Avoid jumping into poses.
- At the first sign of bleeding or cramping, discontinue yoga (or any exercise, for that matter) and call your doctor.
- Come out of any pose that feels stressful.
Inverted Poses to Avoid
While inverted poses have many health benefits, it is best to avoid them during pregnancy. They reverse the blood flow in your body. You should not come across inverted poses in a prenatal class. If you already practice yoga, it's best to discontinue these poses or asana during pregnancy. The inverted poses are:
- The Head Stand (Shirshasana)
- The Shoulder Stand (Sarvangasana)
- The Plow (Halasana)
- Bending forward where the crown touches the floor.
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