Prenatal Adaptations
These prenatal adaptations are designed to accommodate a big belly and prevent compression of the uterus. All these adaptations should be practiced in the third trimester.
Third Trimester Adaptations: At around 36 weeks, you are advised to decrease the number of inversions. The baby is moving into the birth position at this time, so you don’t want to do any poses that may alter his or her position in a negative way. You should stop doing Legs Up the Wall and Bridge Pose, unless your baby is breech, in which case these poses can help her to turn. Poses done on all fours are also good for turning a breach baby. You should also decrease the number of Downward Dogs you do, since Down Dog is a mild inversion, substituting hands and knees pose. In addition, stop doing any pose that becomes uncomfortable. Squats continue to be appropriate to the end of pregnancy, unless you are at risk for preterm labor.
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, or take an open twist, which means twisting away from your forward leg.
Jumps: Avoid jumping.
Pranayama: Any pranayama requiring breath retention or rapid inhales and exhales (such as Kapalabhati) should not be practiced. Instead: Practice the birthing breath, deep inhales through the nose and exhales through the mouth.
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. Instead: Practice Legs Up the Wall Pose - Viparita Karani until the 36th week.
Backbending: In general, avoid deep backbends like Full Wheel pose. Instead: Bridge Pose - Setu Bandha Sarvangasana or Supported Bridge Pose with a block under the sacrum.
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 should be avoided as soon as you start to show.
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. Take Corpse Pose - Savasana lying on your left side with the knees bent. You may want to use blankets or bolsters for support to make yourself comfortable. If you eventually cannot get comfortable lying down, you can also sit up in a cross-legged position.
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, or if at any time you have questions regarding the appropriateness of prenatal yoga for you.
Want to know more? Sign up for the Prenatal Yoga Email Course or visit the Introduction to Prenatal Yoga page.
