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There are easy enough ways to modify almost any yoga pose to make it okay in pregnancy, but the instructor would have to be trained in prenatal. I'd call the studio and ask... they might recommend a gentle yoga session or a particular instructor that knows what they're doing. That said, I ended up signing up for a prenatal yoga class that is a ridiculous drive away from me, and I'm so glad I did... it's worth it to be in a room full of preggos- and I've made a bunch of friends :)
I kept doing regular yoga until I was about 20 weeks, since that's when my OB told me to try to keep off my back. I could have kept going- you're not on your back for long, and it's easy enough to modify poses- but I don't always go with the same teacher, and didn't always feel like explaining why I wasn't going to be following directions all the time! I feel like if you've never done regular yoga before, pregnancy probably isn't the time to start, but if you're already familiar/comfortable with it, you're fine to do regular yoga as long as it feels comfortable and doable and you don't push yourself too much (and you have a good teacher who can help you modify as needed). (usual caveats, no hot yoga while pregnant, and ask your OB). I think you'll have a good idea of when you need to move on to a prenatal class- at, say 16 weeks, I'd have been frustrated with a prenatal class, but now that I'm 30 weeks, I don't have the same range of motion, etc. and the prenatal is a much better fit.
There is a pregnant woman in my regular yoga classes who still goes 2-3 times/week. The instructors offer her modified poses to avoid big twists, or being on the back too long. I'd guess she's around 20ish weeks. My guess is that the instructors willingness to encourage her and work with her on alternative poses is a big motivating factor for her to keep coming.
I'm big into yoga, I'm going to continue my yoga regimen until it becomes uncomfortable/ my doctor suggests me to stop.
I think there are some modified poses, ask your instructor, she probably either knows or can point you to the right resources. But also listen to your body. I only do yoga once in awhile but since I'm at the end of my second trimester some OK poses just are not comfortable, so I don't care if they say it's 'OK' to do, if it's bothersome I'm not going to do it.
I did regular yoga before I was pregnant and switched to prenatal after I was pregnant. I LOVED it. A few things that were good about prenatal
- the instructor was very well versed in how to modify poses for a pregnant woman, so I felt really comfortable I wasn't doing anything harmful
- all of the class was around what is good for a pregnant body, so lots of focus on areas where you need it most while pregnant
- i loved being in a room of all pregnant women
- before we started class, we shared any physical issues, and our teacher was so well trained, that she often had several suggestions to help
On the downside, I didn't feel like it was nearly as much exercise as full on yoga as it was a bit dumbed down. Also, my studio was a few blocks from my apartment so if it was a long drive, I think I might have stuck with regular. Make sure you at least find a teacher who can help you with proper modifications as you move along....
I did both. I liked prenatal when I was pregnant because there was a lot of quiet bonding time with my baby.
I am a yoga teacher and here with some quick thoughts. You can continue in your usual yoga class but be sure to tell the teacher you are pregnant so they can help you modify some of the poses. Every teachers I know knows how to help pregnant women safely practice and none of them will be offended that you aren't following their instructions as long as you are practicing safely and mindfully. A few things to know:
- Keep your feet hip width apart, not together, in your sun salutes.
- No deep abdominal twists. You can open any pose the opposite direction to still get some twisting in for your spine without compressing your uterus, so if the class twists right, you twist left. Yes, it might feel "wrong" going to opposite way as everyone else, but it's best for you/baby.
- Nothing like boat pose (navasana) where you are basically making a V with your body and doing deep abdominal work. Also, be careful of deep backbends later in pregnancy.
- Prop yourself on a bolster or blankets instead of laying flat on your back. Roll to the left to get up instead of the right.
- If you have a strong inversion practice, you can continue going upside down after the first trimester.
- Be careful in balancing poses and consider moving to the wall for support since your center of gravity is different now.
- Pace yourself and listen to your body. Take breaks when you need to. Your body will start to produce relaxin which helps your pelvis adjust for the baby and gets your body ready to push. This will also make you more flexible, so you really need to be careful to not over do it and pull your muscles by working poses too deeply.
Hope this helps!
I still do yoga (24 weeks) I just avoid the poses on my stomach (too uncomfortable) and backbends. For everything else I just alter it if I'm unable to do it because of my bump.
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My back has started to bother me again and I would like to start going back to yoga. This helped me tremendously previously when I had a herniated disc. Would it be safe for me now that I am pregnant to go to tradtional yoga classes or should I seek out a prenatal class. After a quick search there are no prenatal classes within a 20 min drive for me, whereas I can be at a regular yoga class in 5 minutes. Of course I will talk to my OB about this to see if she has any suggestions, but since its a Saturday night and I can't call until Monday I thought I would see what the Bees had to say :)
Your thoughts and advice are much appreciated!!