One major difference between this pregnancy and my first two, was that I became a certified yoga instructor and therefore was practicing yoga consistently throughout the entire pregnancy.  Studies show that moms-to-be who participate in prenatal yoga have a lower incidence of prenatal disorders, low birth weight babies, and lower pain and stress. It can also help with sleep, breathing and decrease nausea! Win-win. I can honestly say, it has made for a much better pregnancy because I have had less hip and back pain and has kept me in such a great mindset. Although this is true, there are different poses that should be modified to keep you and baby safe.

I did not do a specific prenatal yoga classes, just kept up with my normal routine at The Studio on Palm and wanted to share with you how you can modify a yoga class during your pregnancy. Some instructors are very helpful and will provide you with modifications, but unfortunately most will not and you will need to have the knowledge to know what to do during your flow instead of other poses.

In general, it’s best to avoid the following after 1st trimester:

1. Positions in which you lie on your belly (ex. cobra, locust)

2. Poses in which you lie flat on your back without support (ex. corpse)

3. Deep backbends (ex. camel, bow)

4. Postures and actions that contract the abdominal muscles (ex. boat pose)

5. Holding poses for longer than 5-10 breaths

6. Deep twists or binds that compress the abdominal area

7. Deep forward bends or hip openers (due to relaxin and can cause overstretching)

8. Avoid advanced pranayama or holding the breath (ex. bandas)

9. Hot yoga (I was able to continue to do a heated yoga that I was doing before pregnancy and it felt okay and I stayed hydrated and you can be your best judge. I have to mention that it is not recommended).

10. Core exercises that are unsafe.

Below are 5 examples poses that need to be modified:

1. POSE: FULL WHEEL

MODIFICATION: BRIDGE POSE

If full wheel is not in your practice or you don’t feel comfortable doing it, sticking with bridge pose is your best option. I was able to continue with full wheel until the last month because it just began to not feel comfortable.

ANOTHER OPTION: UPWARD PLANK

**make sure you’re able to support the weight in your mid-section. if it feels uncomfortable, stick to bridge pose.

2. POSE: REVOLVED SIDE ANGLE

Once you are showing or in your second trimester—you want to avoid doing exercises that require you to twist along the midline and take away space from baby. Rather you want to do things that open or give space to your midsection.

MODIFICATION: SUPPORTED SIDE ANGLE

Performing regular side angle pose vs. revolved side angle, gives baby all the space and feels great for you. Use your bottom arm to support yourself instead of bringing your palm all the way to the ground. This will help avoid compressing your belly and will open up your chest more.

3. POSE: BOW POSE

After the first trimester, it’s best to avoid lying face down so any poses where you are on your stomach are a no go. It may leave you feeling like you do not know what to do, but many things can be done on your side or from a kneeling position.

MODIFICATION: CAMEL POSE

This is a great option that helps you to get the same heart-opening stretch and to work your back. If you need to modify camel pose, you have the option of placing your hands on your lower back vs. on your legs.

4. POSE: SEATED FORWARD FOLD

you will feel how uncomfortable this pose is with a giant belly, but don’t worry it can be simply modified!

MODIFICATION: SEATED WIDE LEGGED FORWARD FOLD

Simply widen your legs before folding down and find a comfortable place to hold either your legs or rest your arms in front of you on the ground.

5. POSE: REVOLVED CHAIR

Like I mentioned above, any twisting at the midline should be avoided from about the first trimester on. However, you can still get in the benefits of this version of chair pose.

MODIFICATION: WIDE LEG CHAIR WITH HEART OPENER or REGULAR CHAIR

You can widen your stance and place your arm across your knees for support. Raise the top arm to a comfortable position to open the chest a bit.—or simply remain in a regular chair pose without a twist.

BONUS: 6. UPWARD FACING DOG

• if your belly is getting to the point where it is touching the ground, you can add blocks underneath your hands to perform upward facing dog.

• If you feel an uncomfortable pull in your core as you pull up to upward dog, do not fully extend and keep a bend in your elbow (like a low plank). You never want to feel uncomfortable or pushing yourself too far.

I hope you found this informative and helpful! staying active during pregnancy is so beneficial and balancing it with yoga will set you up for success. Keeping you and baby safe with these simple modifications can help you feel confident that you are doing what is best for both of you.

Check out my blog series on exercises in each trimester—even through the 4th and postpartum!