Yoga can be highly beneficial during pregnancy, but it’s important that you take certain precautions. You should take it gently, don’t push yourself too hard or perform poses that are not safe for pregnancy. Here are some simple steps you can take to make sure you practise yoga safely in pregnancy:
Consult Your Doctor or Midwife
Before starting any form of exercise during pregnancy, it’s important to check with your doctor or midwife. This is particularly important if you have any underlying health conditions or if your pregnancy is considered high-risk. Your doctor or midwife can advise you on whether yoga is a safe option for you.
Avoid Overstretching
During pregnancy, your body produces a hormone called relaxin. This helps loosen your joints and ligaments in preparation for childbirth. While this increased flexibility can be helpful, it also means you’re more prone to overstretching. Be aware that your body may have different limits to before you were pregnant so avoid pushing yourself into deep stretches, particularly in the hips and lower back.
Avoid Lying Flat on Your Back
After the first trimester, it’s generally advised to avoid lying flat on your back for extended periods. This is because in that position you can compress the vena cava, which is a major vein that carries blood to your heart. The risk is that compression of the vena cava can reduce blood flow to your baby. Instead, opt for side-lying poses or use props like bolsters to elevate your upper body.
Modify Poses for Your Growing Belly
As your pregnancy progresses, certain poses will need to be modified to accommodate your growing belly. For example, deep forward bends or twists should be avoided or adapted to prevent putting pressure on your abdomen. Always listen to your body and use props or modifications to make poses more comfortable.
Avoid High-Impact or Intense Yoga
During pregnancy, it’s important to keep your practice gentle and low-impact. Styles of yoga that involve intense or fast-paced movements, such as Ashtanga or Hot Yoga, may not be suitable for pregnancy. Focus on slow, controlled movements that prioritise safety and comfort.
