Yoga Pregnancy Modifications
Supporting Your Yoga Practice Through Pregnancy
How to support you and your baby to ensure a mindful, comfortable & healthy practice.
Written by Jen M.
Important: The tips below are simply from my own pregnant-practice-perspective, so consult your doctor, do research, and listen to your body!
Notice movements that seem jarring or abrupt and weed them out. Land softly in poses; step instead of jump. If you find that you are holding your breath or that it is jagged or rapid, consider dialing down.
Give yourself permission to bail on poses that make your face scrunch up with frustration – you know the ones.
How about compressive “smushing” movements?
Even from early on in pregnancy, maintain space for all that magic happening in your midsection. Trade closed twists for open twists or limit your rotation to the midline. This is not a great time to wrench yourself into a tight twist. Really there is no great time to wrench yourself into a twist!
Use props to make your practice work for you at any stage.
A yoga block between your thighs and under your hands can make more space where you need it in poses like chair, triangle, side angle, and so many more.
Mind your belly and back.
Belly down poses can be replaced by tabletop. Back-laying poses later in pregnancy can be replaced by side-lying poses.
Not sure what poses to do? Whatever you want! You are growing a tiny human, so you can lay and sip coconut water and still be a complete badass.
Let your yoga teacher know what’s up so that we can join you in being mindful during this important time. We promise not to rub your belly!
Most importantly, decide what is best for YOU in your practice and in your pregnancy, even if that means taking a break. Funky Buddha will always be right here for you.
