Salutations Mommas-to-be and blessings on your transformational journey with a baby in the womb! Carrying a little one within is a powerful and enlightening experience. The simple advice I’d like to share with pregnant women is to first always listen to your body, your intuition and your pace, with all that you do.
Being a yoga dance practitioner and instructor encouraged me to continue with my normal routine and to always listen to my body, stay super hydrated and know when enough is enough. Having my yoga practice throughout my pregnancy was extremely beneficial. It helped to keep me fluid and limber, energized and feeling good and healthy about myself. The movement and music is rhythmically appeasing to the babe within and is a spiritual way to develop a creative connection with your baby. However, there are some guidelines to follow when practicing yoga while pregnant. These 5 simple steps are great to keep in mind:
For the Pregnant Yogi
1. Body Temperature
A pregnant yogi should always be sure to keep her body temperature average. Warm is fine, but avoid becoming too hot. Take breaks and leave the room when you feel your body temperature is getting too warm. Be sure to stay hydrated. Have water with you and drink water often throughout your practice.
2. Avoid All Inversions!
To be on the safe side, at our studio we prefer that pregnant mommies stay away from going upside down in any variation. Down dogs and wide legged forward folds are great to let the baby rest and relax as if dangling in his/her own hammock, just like you would also find in a cat-cow, movement through the spine. Embrace positions like wide legged child’s pose when uncertain about the posture the rest of the class may be exploring.
3. Stay Away from Deep Twisting
No need to take twisting to your edge. Instead get length by sitting tall and find the breath full and deep. Light twisting is okay. Listen to your body, listen to the baby!
4. Avoid Abdominal Strengthening
Let your belly relax and save the sit-ups, boat pose, and any posture that requires the abdominal region to be challenged for post pregnancy. Preferably 4 months after delivery. Give your belly the Buddha rub instead. The baby will like it.
5. Watch Your Spine
If you feel nausea, light headed or uncomfortable lying directly on the spine, then immediately roll over to your left side of the body, recline and rest there. For your meditation, use pillows, bricks, bolsters or extra mats to get comfortable!
6. Receive a Massage
After your yoga session, get your relax on by getting a massage. Avoid intense massages and instead opt for low-pressure massages that won’t agitate your baby too much. The benefits to massages are plentiful!
Written by: Susie Green