Yoga for Pregnancy

Yoga for Pregnancy – Yoga Flows, information and poses for each trimester.

FIRST TRIMESTER – Weeks 1-12

Hi mums to be! Congratulations! What an exciting (and nervous) time the first trimester is.

If you are new to yoga, welcome! If you already have a regular practice, welcome!

How are you feeling? You might be noticing that you are feeling different (very different) at the moment. Some days I’m sure just rolling out your mat for Savasana will feel like a huge effort, and on days when you have a little more energy, a steady gentle practice will feel great, and more than enough to get some movement into your changing body and help you cope with all the changes happening on the inside.

Yoga is going to be beneficial through all stages of pregnancy, however during the first trimester, with so many new changes going on in your body, a gentle, nourishing practice, focusing on hip openers, long relaxation and a focus on slow steady breathing will support your body best.

Feeling completely exhausted is very common so go easy on yourself if you are feeling overly tired, even if you feel like you haven’t done anything! You are growing a human! That takes a lot of energy. Rest when you need to and be mindful to not push yourself physically. Listen to your body and focus more on breathing techniques on days when you feel too exhausted to practice physically. Be gentle with yourself, there will be plenty of time for movement in the second trimester.

The aim of a yoga practice during the first trimester is to –

  • Ease lower back pain
  • Increase flexibility in hips
  • Strengthening Pelvic Floor Muscles
  • Balance moods
  • Restore energy
  • Strengthen leg muscles
  • Support mother with internal and external changes
  • Build her self-esteem about her changing body

Concerns

During the first trimester a lot of softening occurring in your joints, so you may find you are way more flexible than before. Be mindfully of how deep you are stretching as joints are at greater risk of dislocation during this time. Stay with a level of flexibility that you are used to and slowly explore deeper stretching, balanced with strength, over the period of your pregnancy.

 

SAFETY GUIDELINES

All clear from health care provider

Complications during pregnancy like high blood pressure, heart disease, a low lying placenta, multiple miscarriages or pre-existing medical conditions may make it unsafe for a physical yoga practice.

Always check with your health care provider to get the all clear for yoga. In some cases the doctor may recommend bed rest for a period of time and this advice needs to be respected.

If you have never practiced yoga before, I would highly recommend attending prenatal yoga classes with a qualified prenatal yoga teacher and use these videos as an added home practice. This is a very important and special time and the support, guidance and knowledge that a teacher in a class setting can offer will be invaluable to you during this wonderful time.

SECOND TRIMESTER – Weeks 13-27

Hi mums!

Congratulations on making it through your first trimester and welcome to your second! It may have been a challenging few months with so many physical, mental and emotional changes.

The Second trimester is usually easier than the first; remember though that we are all different, so go easy on yourself. Your baby is now more secure so you can start to practice in a way that may resemble your practice pre pregnancy.

During the Second Trimester, more noticeable changes start to happen on the outside, your baby bump is growing! Adapt and modify as many poses as needed to allow for the space needed for your baby and belly.

Use your yoga practice during your second trimester as a chance to try lots of modifications and to connect with your baby.

The aim of a yoga practice during the second trimester is to –

  • Open chest and hips
  • Work on pranayama
  • Build strength and endurance
  • Strengthen ability to tune inwards
  • Ease body aches and pains
  • Foster surrender and acceptance of her new shape and abilities
  • Alleviate overall discomfort
  • Increase flexibility in hip
  • Create calmness
  • Time to examine thoughts and feelings
  • Strengthening Pelvic Floor Muscles
  •  

Concerns

During the second trimester, you are most likely to be feeling your most “normal” and with your energy returning, you may be tempted to push your body a little harder during your yoga flows. During this trimester, you may be able to add a little bit more of the strengthening poses you were used to before pregnancy, but please keep in mind this trimester is a time to turn inwards and build focus and attention that is required for labour and delivery.

It is important that you not to add anything too strenuous or any poses that the body is not used to.

 

SAFETY GUIDELINES

All clear from health care provider

Complications during pregnancy like high blood pressure, heart disease, a low lying placenta, multiple miscarriages or pre-existing medical conditions may make it unsafe for a physical yoga practice.

Always check with your health care provider to get the all clear for yoga. In some cases the doctor may recommend bed rest for a period of time and this advice needs to be respected.

If you have never practiced yoga before, I would highly recommend attending prenatal yoga classes with a qualified prenatal yoga teacher and use these videos as an added home practice. This is a very important and special time and the support, guidance and knowledge that a teacher in a class setting can offer will be invaluable to you during this wonderful time.

For Free Prenatal Yoga Classes in each trimester check out my YouTube Channel – Balanced Beet Yoga

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