Embarking on any new regime should be done carefully and it’s even more important to proceed with care when pregnant. Although yoga can be fairly low-intensity, it’s essential not to push yourself as you may not be aware of your body’s limitations.
Finding a teacher who specializes in pre-natal yoga is a great place to start, as they will be able to advise you on which poses are best for you. Follow these top tips to avoid injury and your prenatal yoga journey should be stress-free.
Remember to be cautious of:
- Deep twists. Gentle twists are fine but deep twists can compress your womb and abdomen.
- Belly down poses. These put pressure on your belly and core and are best avoided.
- Extreme backbends. If you are just a beginner, avoid difficult backbends. Pregnancy can cause back pain anyway and overstretching in poses such as Wheel are likely to aggravate the problem further.
- Hot yoga. A notoriously intense form of practise, Hot Yoga can not only cause dehydration, it can also result in overstretching as warmer muscles and joints may mean you feel more flexible than you are. To reduce risk of injury and illness, Hot Yoga is best avoided while pregnant.
Remember that yoga is as much mental as it is physical, and you can still experience a whole host of benefits without a sweaty practice. Try not to let your ego get in the way of what is right for your body; we all know it likes to try!
While some days you may manage to steadily flow through your sun salutations, others may be difficult. This is absolutely fine and a totally normal part of yoga – sometimes our body co-operates, sometimes it doesn’t’! If you find yourself feeling frustrated with your changing body; take a deep breath, thank yourself for taking the time to step onto your mat and focus on your body – moment by moment.
Author Bio: Kosta Miachin is the creator of VIKASA Yoga method – a unique, challenging and effective approach to yoga. He is also the founder of VIKASA Yoga Academy. You can find him online: http://www.vikasayoga.com