Pregnancy Considerations

GENERAL GUIDELINES FOR PREGNANCY AND MISCARRIAGE

Until recently, the British Wheel of Yoga Guidelines stated women should refrain from practicing yoga until the 16th week of pregnancy. The guidelines have changed recently and now state there is no evidence of increased risk of miscarriage through doing yoga in the first trimester. Although there are lots of conflicting statistics around miscarriage in pregnancy, the general overview is that 80% of them will happen in the first trimester (before 12 weeks) and the risks decrease thereafter.

For this reason, we’re of the view that less is best in the first trimester. Classes that favor gentle movement and relaxation will be really helpful in what might perhaps be an anxiety-inducing time. You may also feel tired and nauseous throughout the first trimester, so be sure to honor the energy you find yourself in and opt for classes that will support your well-being. If you feel up to practicing, we recommend our ‘Rest’ or ‘Still’ classes - but of course, if you’ve been practicing for some time with us, you should always do what feels right for you.

If you’re new to us, we don’t recommend starting a physical practice in your first trimester [still practices are fine] or changing too much about your exercise routine during this delicate time. Once your placenta becomes fully functional and your hormones start to balance out around 13/14 weeks, if you find your energy has returned then it’s perfectly safe to start with us.

SECOND AND THIRD-TRIMESTER GUIDELINES

There are so many benefits to maintaining a regular yoga practice during your second and third trimesters - and it doesn’t have to be all meditation and breathwork either. You may be feeling that second-trimester uptick in energy, in which case, feel free to tackle more dynamic practices. Building and maintaining your strength is pivotal during your pregnancy. Not only will help with the extra weight you’re carrying, but it will also provide you with support and stamina throughout your labor, and you’ll need it to carry your baby when they arrive! If you’ve been practicing a while, you’re fine to continue with your regular practice until it doesn’t align anymore [for Jaime it was about 28 weeks]. If you are brand new to yoga, it’s wise to just stick to our prenatal series.

Of course, there are some guidelines/modifications you’ll need to consider as you move through your pregnancy. We’ve listed them here.

Relaxin. Your body will be producing this hormone to help relax the ligaments of the pelvis and allow for the separation of the joints to provide more space for your growing baby. It’s a brilliant hormone, but it’s not localized - so it causes all of your joints to relax which can cause a bit of instability. For this reason, focus on strengthening the muscles around the joints, and don’t overstretch. Avoid jumping in and out of postures, and avoid long-held yin postures [supported stretches are fine].

Twists. The general rule is to avoid deep twists, though you will likely find you don't have space for them anyway. Open twists on the other hand are fine, and amazing at easing through any stiffness in the trunk.

Use props. Now is the time to invest in blocks and bolsters. Props will be needed to help make space for your baby, as you reach the third trimester your practice will be near impossible without! Treat yourself to a cushiony bolster and good, stable blocks.

Core work. Maintaining stability in your core will prove helpful as you progress through your pregnancy. However, SAFE abdominal work is key. Gentle balancing postures are a good example of safe core work. Avoid strenuous core exercises such as sit-ups and crunches. Focus on stabilizing and maintaining rather than increasing strength, and keep an eye out for any doming of the core as this indicates the load is too much. ‘Coning’ or ‘Doming’ looks like a ridge or a tent shape down the middle of the belly. It happens when pressure within the abdominal cavity exceeds the capacity of the abdominal wall, so it pushes out at the point of least resistance (most often - the stretched linea alba). This happens due to Diastasis Recti, which will happen to some extent naturally but is something we want to be mindful of. Overdoing it during pregnancy may mean it takes longer to recover postpartum [and in rare cases, it may not heal].

Backbends. We’re of the mindset that it’s best to avoid deep backbends as there is already an increase in load on the spine. You’ll likely find that this is something that just won’t feel that comfortable anyways once your belly grows.

Avoid laying on your back. Around the 28-week mark, it is advisable to lie on your sides to avoid cutting off circulation to the Vena Cava. It won’t be that comfortable to do so anyway. Take savasana on your side. [A moment or two on your back, say in a glute bridge or to roll from side to side is perfectly fine].

Avoid laying on your belly. This one is pretty self-explanatory. As soon as you start to show you won’t want to do this anyhow.

Inversions. Gentle inversions such as down-dog, can feel great, and can actually help engage the baby. Be mindful of coming ‘up’ or out too quickly. We would advise against advanced inversions unless you have a very strong practice, and even then at some point [say around 20 or so weeks] we’d suggest stopping altogether. The risks simply outweigh the benefits here. You’ll be weaker in the core which means your more likely to fall, and if you fall into a backbend it’s quite a lot for your back to take as well. If you’re an inversion monkey, focus on strengthening the mind, and challenge yourself with some still practices instead.

Breathwork. Blood pressure usually lowers during pregnancy so beware of over-breathing. Practices such as Kapalabhati and Bhastrika are not recommended and all breath retention should be avoided. Ujjayi breath is fine, IF IT FEELS RIGHT - breathe in and out of your mouth whenever you need to.

Every pregnancy is unique. We really can’t stress how important it is for pregnant students to learn to listen to their bodies. How YOU feel is often your best guide to what you can and cannot do, and if something doesn’t feel right STOP. Please modify a pose or rest at any time.

IMPORTANT READ:

Every member, without exception, should seek advice and permission from their medical practitioner to continue or to start exercise during pregnancy. This advice should be maintained at regular intervals throughout your pregnancy, consulting your doctors if any questions should arise. Whilst we are trained in pregnancy yoga, we are not suitable substitutes for medical professionals. Please always listen to your body and stop exercising if you feel pain, have bleeding, chest pain, faintness, palpitations, pubic pain, severe headache, fever, or development of swelling in your legs, face, or hands.

We recommend starting this series from 13 weeks onwards, practicing any earlier than that is at the discretion of the member. Please read our pregnancy considerations before taking part in either series. The Yoga Library is not responsible for any pain or injury experienced throughout your pregnancy.