Prenatal & Postnatal Yoga use postures and breathing to promote flexibility and strength in a safe and calming environment that is specifically designed to meet the expectant mother’s needs. Yoga Sol prenatal teachers cultivate a caring community, encouraging a positive and rewarding experience. No yoga experience is necessary.
Yoga Sol’s “Do’s And Don’ts” For Pregnant Students In A Regular Class
1) First and foremost: listen to your body, follow your instincts, rest when needed and hydrate frequently!
2) Early on during your first trimester, back bends may not feel right, as there is a lot of stretching of ligaments and tendons in the front of the abdominals and shortened or tensed in the back. Avoid asana that put weight on the belly and tension in the low back; Bow, locust, and cobra.
3) Twists should be taken out of the low back and aimed into the thoracic cavity. Always rotate outwards, not compressing the belly, as an inward twist will do.
4) During forward fold, keep your legs spread wide enough to make room for baby. Remember to keep your knees slightly bent when coming into a forward fold as well.
5) No crunching abdominals or Urdhva Prasarita Padasana (double leg raises) during pregnancy. The stretched out abdominal muscles are unable to stabilize the low back, thus creating more damage to spinal joints. Dolphin Chattaranga or side plank is an alternative.
6) Watch hyper-extension in your spine, pulling forward too much off your pelvis. Watch this in particular in Tadasana, Utkatasana, and most of the standing poses. Remember to hug the baby or your ribs in towards your back body.
7) Inversions are fine, if you have been doing them before but it is not advised to hold them as long as you would have pre-pregnancy.
8) Full Plow pose in late second and third trimester is not advised for the growing baby. An alternative is half plow at the wall or over a chair.
9) Arms over head…..feeling dizzy? Simply keep them in prayer position during the standing poses.
10) Balancing poses can sometimes seem more difficult than pre-pregnancy, because of the weight distribution. Watch out for the standing leg and be careful not to hyper-extend the knee cap.
11) Please be aware that between the 11th, 12th and 13th weeks of pregnancy, is one of the most crucial periods of gestation.
12) During Shavasana, it is sometimes recommended by doctors to prop up your right hip with a blanket or roll, so that baby gets adequate blood supply. Otherwise, lie on your left side with a bolster in between your legs and one in front of your body and underneath your head. You can also come into Viiparita Karini or legs up the wall for swollen ankles and feet OR you can also some into Shavasana with bolsters stacked on top of blocks, bringing you at an angle forward.