Practicing while pregnant
Yoga while Pregnant
Yoga is completely safe to do while pregnant IF you listen to your body. If you’re like me you’ll want to give everything you’ve got, but to be honest, there came I time when I discovered that I had to modify my practice to help my body enjoy my yoga. In my own practice, while pregnant, I used props heavily, so please practice at 75% of your usual activity and only do what feels good on a daily basis. Here’s a good rule of thumb: If it feels like too much it probably is.
Be Free to Modify
Modifications in yoga are not only for beginners, they preserve and sustain your body as it is changing to welcome a new life. Some days you may feel the fire of a “full on” workout beckoning you, however remember you are pregnant so on most days a “soft” practice will serve you best. Be a smart yogi, not a sore one! Make modifications your friend.
Props Props Props!!
I included props in the program because they are an essential part of yoga practice while pregnant. I do not recommend practicing without them. I have made suggestion on how and where to use props but give yourself permission to experiment even more deeply with them. If you have a resistance to using props, pregnancy is the perfect time to give them another look, incorporate them into your practice and fall in love with them. Remember, props are your great ally while pregnant. After all, they are supporting your baby and you at the same time!
Stretch safely
While pregnant your body is producing a hormone called relaxin that is preparing your body to open for labor. You may feel it’s effects in your SI joint and the front of your pubic bone. So approach your stretches with caution, as overdoing it can make things worse. If you do feel instability in your SI and pelvic area practice your forward folds at 50% with props. Never go so far in a stretch that you put pressure on your belly, if your belly touches the floor then you’ve gone too far.
Downward Dog might be a No-No!
You should avoid Downward Dog altogether when pregnant if you have high blood pressure, hypertension, polyhydramnios (excessive amniotic fluid,) or if you have been diagnosed with preeclampsia or are at risk for preeclampsia. If downward dog does not feel good to you simply practice child’s pose or table pose instead
Pelvic Girdle Pain
Pelvic Girdle Pain (PGP) or Pubic Symphysis Dysfunction (PSD) is an uncomfortable and sometimes painful condition for pregnant women. The hormone Relaxin can create instability in the pelvic joints and cause some serious pain. If you are experiencing this, you do not have to tough it out! Find a physical or yoga therapist who can help you find relief with stabilization exercises and pelvic floor balancing. W.H.Y. prenatal flow has forward bends and hip openers that is not the recommended for you if you are suffering from PGP.
How to use the dvd
Watch the introduction
It will teach you how to “flow” while pregnant. Watch it as many times as you need to be sure that you understand your different options. Once you have watched the whole intro and you want to review the “How to Flow while pregnant” section, skip forward one chapter and go straight to it. Note- Flow 3 is not for everyone! Only use flow this way if you are already familiar with it’s demands and it feels good today!
Use this program as a tool
This offering is designed to serve you on a day-to-day basis. Choose how long you want to practice, select the program (with music or without,) decide how you want to flow, and then go for it! If a certain section isn’t appealing on any given day, skip to the next chapter. You are pregnant and are allowed to pick and choose! Please do not skip the last resting pose though. Savasana (or your variation) brings real relaxation at the end of your practice and is the only pose that is required!!
Use the clock
For sections that require a bit of endurance a clock will appear in the lower part of the screen. It is there so that you know how to pace yourself, push yourself, and honor your body. Remember you are learning how to practice in a whole new way, so be patient with yourself and you and your baby will be grateful in the long run.
With music or without
This prenatal flow program has a unique and upbeat musical score produced by Dr. Luke and Cirkuit. It is designed to inspire and motivate you. If you prefer to practice without music or to your own playlist select the program of your choice in the “extras” section.
Meditate
The ten minute meditation is designed to prepare you mentally for labor and delivery. Practice it once a day after your yoga or in place of it. To do the ten minute meditation select the meditation in the “extras” section and get comfortable. Sit on a blanket, lean against a wall, sit in a chair, or use pillows. If you are short on time you can modify it and do any part of the three section meditation that serves you. Meditation is an important part of your practice as the stimulating asanas as it helps train your mind to find a place of calm focus that will serve you as your bring your new baby into the world. So get busy and do nothing for a while!
