Prenatal Adaptations
Many prenatal adaptations are designed to accommodate a big belly and prevent compression of the uterus. During the first trimester, the uterus remains fairly small and is protected by the pelvis, so compression is not really an issue. However, if you feel any discomfort, even in the first trimester, you should always err on the side of caution. Most of all, remember that this is not a time to try to advance your practice, but rather a time to become more in tune with your body and really listen to what it wants to do.
General Cautions: The body produces a hormone throughout pregnancy called relaxin, which is intended to soften your inflexible parts (like bones and ligaments) to make room for the baby and prepare for birth. This softening of the ligaments can make them vulnerable to over stretching. Try to avoid going further into poses than you are accustomed because an over stretched ligament is a serious injury that will not easily heal. Be especially aware of your knees.
Twists: Deep twists from the belly such as Ardha Matsyendrasana compress the internal organs, including the uterus. Instead, twist more gently from the shoulders. Another common adaptation is to twist in the opposite direction than you normally would in this pose. This is called an open twist.
Jumps: Jumps pose a slight risk of dislodging the fertilized egg from the uterus and should be avoided.
Pranayama: Any pranayama requiring breath retention or rapid inhales and exhales (such as Kapalabhati) should be avoided. Begin to practice birthing breath
Inversions: Take any inversion that poses a risk of falling over to the wall, or avoid inversions if you don’t feel comfortable doing them. You can also substitute Legs Up the Wall.
Backbending: In general, avoid deep backbends like Full Wheel pose. If you performed this pose easily before the pregnancy, you may continue to do it in the first trimester if it feels good to you.
Abdominal work: Poses such as Boat Pose - Navasana that are purely abdominal strengtheners should be avoided. Your abs should be allowed to soften a bit to allow for the stretching that is to come.
Lying on the belly: Poses such as Cobra in which you lie on the belly can be practiced in the first trimester as the fetus is still very small. Later in pregnancy these poses should be avoided, and can be at any time if they cause any discomfort.
Lying on the back: In your second trimester, your doctor may advise against lying on your back for long periods, even encouraging you to sleep on your side. You can start doing Corpse Pose - Savasana lying on your left side as early in your pregnancy as you like.
Bikram Yoga/Hot Yoga: Raising your body’s core temperature is not recommended during pregnancy; therefore hot yoga should not be practiced. Remember, yoga is about being flexible in the mind as well as the body, so Bikram devotees should use this opportunity to explore other yoga options.
Ashtanga Yoga: You may find your Ashtanga practice to be a bit intense for you during this time. Again, be flexible and willing to back off.
As always, make sure to consult with your prenatal healthcare provider before starting any exercise regime.
Want to know more? Sign up for the Prenatal Yoga Email Course or visit the Introduction to Prenatal Yoga page.
