Pregnant Yogi: Tips When Practicing for Two

Over the last few weeks, I've had several pregnant students come to my vinyasa yoga classes. While I love to see pregnant yogis continuing their practice and using yoga to help prepare for birth, there are some safety concerns when practicing for two.

I am not a prenatal yoga teacher (check for one in your area!), but I have been reading up on yoga during pregnancy and learning how to better support my pregnant yoga students. Based on what I've learned, here are some thoughts that may help if you're practicing yoga during pregnancy.*

Talk to your doctor and your yoga teachers

Creating a strong support system will help you navigate the physical changes that come with pregnancy. Always talk to your OB/gyn about your yoga practice and ask if there are any recommended restrictions or limitations on your activity.

When you take yoga classes, arrive early to tell the teacher that you are pregnant and to discuss any limitations you may have. Your teacher may offer modifications that will help you practice safely.

Listen to your body

Pregnancy is a great time to think about your yoga practice in a new way. Focus your practice inward, listening even more intently to your body and breath. Give yourself permission to take breaks as needed, coming into child's pose or resting on hands and knees (table pose).

At its heart, yoga is primarily a practice of linking breath to mindful movement. If you are breathing and focusing on the sensations in your body, you are practicing yoga!

Learn more about yoga in pregnancy

Yoga teachers act as guides, but you are your own best teacher. This is particularly true when practicing for two. There are many books, DVDs and online resources devoted to practicing yoga in pregnancy. You may also find prenatal yoga classes at your local hospital or birthing center. Use what you learn to modify your practice when taking a vinyasa class (or other yoga style).

Practice for stability

As your pregnancy progresses, a hormone called relaxin prepares your body for birth by relaxing your ligaments. This loosening is meant to relax your pelvis, but it affects the ligaments throughout your body as well. To avoid injury, be careful to limit your range of motion and focus on building stability.

Modify! Particularly when taking classes that aren't designed for prenatal practice

What you are able to safely do in a vinyasa yoga class depends on many different factors, including how long you've been practicing and whether there are any specific limitations of your pregnancy.

Here are a few things you may want to avoid or modify (there may be many more):

1. Twists. Skip twists entirely, or, at a minimum, avoid "closed" twists and be gentle in "open" twists. (i.e. "closed" twists turn toward a bent leg, "open" twists turn away from a bent leg)

2. Core work. As your belly expands to make room for baby, skip crunches, navasana (boat pose), and other core work. Instead, take some cat/cow stretches or rest in child's pose.

3. Lying on your stomach. During sun salutations, you can come from plank to your hands and knees, take a cow stretch (belly drop, chest open, head up), then press back to down dog.

4. Lying on your back. Resting on your back may put pressure on the inferior vena cava making you uncomfortable or even dizzy. For savasana, simply lie on your side instead.

5. Holding your breath. Breath retention is not recommended in pregnancy. This includes the "pause" between inhales and exhales during ujjayi pranayama. Let your breath flow freely instead.

6. Inversions. Your safest option is to skip inversions. In this case, any pose with your legs and pelvis above your heart. You can take "legs up the wall" (viparita karani) with your hips on the ground.

Practicing yoga during pregnancy is a great way to stay healthy and prepare for your baby's birth. Shift your focus during this beautiful period and take the time to learn techniques that will keep you—and baby—safe.


*As always, this article is not meant to be medical advice. Please talk to you doctor for health concerns!