Pregnancy is an exciting journey that’s filled with many highs.
But there can be overwhelming lows too!
It’s normal to feel tired, unwell and anxious at times – especially during the first trimester when hormones go into overdrive.
Prenatal yoga can help you feel more balanced physically and emotionally.
This gentle form of exercise keeps you fit and healthy, and prepares your body for delivery. It’s also a safe way to alleviate common pregnancy symptoms, such as back pain, nausea, shortness of breath and headaches.
This article explains the top prenatal yoga tips for each trimester, so you’re empowered to practice safely and get more benefits from your routine.
But first, a word of caution:
Please don’t be tempted to practice any form of yoga while pregnant.
Pregnant women should stay away from high-intensity or dynamic yoga classes. This includes yoga that’s practiced in a heated room! These styles place too much stress on the pregnant body.
On the other hand, prenatal yoga is suitable for pregnant women. The gentle stretches, pelvic floor exercises and breathing techniques have been tailored to your needs. Even so, check with your doctor before participating because yoga can sometimes trigger contractions (though this is rare).
Remember, it’s so important to listen to your body:
Never force yourself into a position. As you move into each trimester, your ability to practice different yoga poses will change. If a particular movement causes you to feel dizzy, nauseous or unwell, stop doing that pose and avoid it for the rest of your pregnancy.
Prenatal yoga during the first trimester:
For the first few months, avoid any pose that involves twisting your body deeply or folding forward. We don’t want you to cramp your uterine area! During the first trimester, we focus more on twisting your upper body gently, instead of your lower body.
It’s easy for expectant mums to overstretch their joints and muscles during the first trimester, as your body produces a hormone called relaxin. This makes you more flexible. Don’t get carried away and move beyond your regular range of motion, otherwise you may injure yourself.
If you sometimes suffer from morning sickness, situate yourself close to the exit, in case you need to make a quick getaway to the bathroom!
Prenatal yoga during the second trimester:
Note: if you’ve never done yoga, this is the best trimester to start in (after 14 weeks).
Continue to follow advice from the first trimester.
Spread your legs further apart when engaging in poses that bring the torso and thighs together (for example, child’s pose or chair pose). This creates extra space for your growing belly, and gives you more stability.
Pregnant women should take savasana on their left side after 16 weeks. This protects the vena cava (large vein) from pressure, so blood flow isn’t restricted to bub.
You may need to stand against a wall when doing balancing postures, as your expanding uterus can make you wobbly! Even if you don’t always need this wall support, you’ll feel safer knowing it’s there.
Now is not the time to bend your back too far, as you risk placing too much pressure on your belly and hurting yourself. Instead, opt for gentle backbends like camel pose, and only bend from your upper back (not the lower spine).
Prenatal yoga during the third trimester:
Continue to follow advice from the previous trimesters.
As fantastic as “downward dog” can feel at other times, you may find it uncomfortable while your belly is about to pop (especially if you’re suffering from heartburn too). Many women prefer to avoid all yoga inversions at this stage – that is any pose which involves lowering your head beneath your hips and heart.
Avoid poses that involve lying on your stomach, as this won’t feel good.
Now is the time to focus on slow and deep breaths, as you prepare for delivery.
Yoga blocks are your friends, especially for poses like malasana (garland pose). Place the block between or under your legs to get extra stability for different poses.
Pregnancy yoga classes Melbourne:
Western Wellness runs a series of five prenatal classes over a five week period, to help you grow as your bub develops! Classes last for 60 minutes and there’s one every week.
Our experienced instructors make sure that each posture is suitable for every woman in our class - based on your individual needs and the trimester you’re in. If a particular pose isn’t comfortable for you, we guide you through modifications.
You can participate by visiting our yoga studio in Point Cook.
Call us on 0409 248 591 or fill out this contact form to find out more.