Many of the poses and movements in pregnancy yoga are inspired by classical yoga but are adapted to make them safe and comfortable for all pregnant women, even those with little or no experience of yoga.
Here we look at two classical poses and give instructions on how they can be adapted for a safe pre-natal practice.
- Begin by stepping feet a comfortable distance apart – but not too wide. Your stance will be narrower than for ‘traditional’ Trikonasana. In all pregnancy yoga postures we want to be careful not to overstretch the muscles and joints (particularly those of the pelvis) which are generally more pliant during pregnancy. The feet should be less than one of your leg’s lengths apart. A good guideline is to have the feet just wider than the width of your mat.
- See if you can align the heel of your front foot with the inner arch of your back foot. Turn your right foot out and the back foot in slightly.
- Inhale and raise the arms and extend them either side at shoulder height, relaxing the shoulders as you do so.
- As you exhale extend over to the right, folding at the hip, and bending your right leg as you take the back of your right hand to rest on your inner right leg, wherever feels comfortable and at the same time take your left arm into the air.
- Inhale here and if it feels ok then you can straighten the right leg as you rotate the abdomen and chest towards the sky and carefully turn your head to look towards your left hand. If there is any dizziness or discomfort in the neck then keep the gaze on the right foot instead.
- Stay for a couple of breaths – as long as feels comfortable, and then on an inhale come back up. Then turn the feet in the opposite direction, exhale over to the left side, and repeat as above to the left.
- You can also then flow back and forth between each side, moving on the breath, and really allowing the pose to feel as fluid as possible. Inhale in the centre, exhale as you stretch over to the right, inhale back to centre and exhale to the left, in a continuous flow of breath and movement.
Warrior 1 /Virabhadrasana 1 using the wall and twisting variation
* The variations of these postures are best practised against the wall during pregnancy, especially during the later stages of pregnancy.
* Moving to a wall, stand facing the wall with the right foot about a foot and half away from the wall and the left foot a comfortable distance behind.
* Be aware that the distance between the front and back foot should not be too long, and definitely shorter than for the classic variation of Warrior 1.
* Take both hands to the wall, shoulder width apart and shoulder height. The arms should be straight and hands firming pressing into the wall.
* Look down and ensure that the feet are lined up as if along either side of a tram line in terms of the width between them and have both feet facing the wall. This helps to create more space for the baby and also really makes the posture more stable. It also facilitates bringing both hips to squarely face the wall.
* Exhale and bend the right leg. You might need to reposition your feet a little here to ensure that both arms are straight and the palms flat against the wall.
* On an exhalation press the hands into the wall as if you want to push the wall away from you and on an inhalation soften and release the pressure. As you exhale and push the wall away you may feel the muscles of the lower abdomen engaging. Don’t worry if you can’t feel this at first as it is quite subtle.
* If you don’t feel anything, you can try moving the hands a little further down the wall, and/or turning the hands so the fingers point to the sides. You can also try with the forearms on the wall instead of the hands and notice which muscles engage, or move the hands a little higher or lower up the wall to see what effect that has.
* Repeat 5 times. Even if you can’t feel the lower abdominal muscles engaging, the most important thing is to connect to the breath, and the sense of pressing firmly on the exhale and releasing and letting go on the inhale.
* To move to the next stage, which takes the upper body into a safe and open twist, then inhale and open the left arm out to the side and back, opening through the chest and left shoulder, and looking towards your fingers, and then exhale and bring the left hand back to the wall. Repeat several times flowing on the breath.
* Then swap sides and repeat all of the above on the other side, with the left leg in front, and then opening the right arm to the side and back when coming into the twist.
Flowing though the postures on the breath rather than holding them is very beneficial in pregnancy yoga as it really helps women to embody the breath/body connection, which is so useful in labour, and it also encourages more relaxed stretching and elongating rather than rigidly holding in a posture.
It is very important that the stances in all standing postures for pregnancy yoga are kept shorter to prevent overextending in the muscles, ligaments and joints, especially those in the inner groins, hips and pelvis. The pregnancy hormones of elastin and relaxin can mean that the joints and ligaments become looser and more elastic and pliable during pregnancy so it is important to make women aware of this and to encourage them to work safely and conservatively and not to over-stretch in any posture. If muscles and ligaments are over-stretched during pregnancy it will take much longer for everything to knit back into place post-natally, and can also have a destabilising effect on the pelvis during pregnancy.
Lastly, it is worth mentioning that Warrior II as a freestanding posture in the middle of the room is best avoided in general for pregnancy yoga as it can provoke and aggravate Pelvic Girdle Pain (which is quite common during pregnancy) as it is an asymmetrical posture that can destabilise the SI Joints.
Within specific pregnancy yoga classes, we modify many classical yoga poses, and also compliment these with many movements, poses and exercises that are specifically designed for women during pregnancy, with a focus on keeping women ailment free during their pregnancy and to help with common conditions.
For those women who have had a regular and consistent yoga practice prior to becoming pregnant, it is also possible to continue with your practice and to attend non-pregnancy yoga classes, especially during the second trimester when you have more energy, but there are some guidelines that you should be aware of, and things that you should specifically avoid doing, and I will talk more about these in a future article.
In the meantime, if you are pregnant and attending a non-pregnancy yoga class you should always tell the teacher before class, so that he/she can advise you on which poses to avoid or modify.
If you are newly pregnant and would like more advise on how to continue with and adapt your existing yoga practice, then I am always available for 1-2-1 sessions to help with this.
© Sarah Burgess 2017