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If you’re pregnant and already in yoga classes, don’t be afraid to take a break from your current classes or take a class that’s less strenuous. Even if you have not yet gone public with your pregnancy, you should have a confidential conversation with your instructor to let him know about her pregnancy, the instructor will be able to help you with less strenuous poses or teach you poses that you are not doing that will help.

If you’re new to yoga and looking for a low-impact form of exercise, your best bet is to look into a prenatal yoga class. These classes are designed for pregnant parishioners and you can start them as early in your pregnancy as you like. If you have morning sickness, you may want to wait until it passes and that is usually the second trimester.

If you’ve been practicing yoga for a while, you may find your regular classes too intense. Prenatal classes may seem too easy, so at this point she will need to decide which class she should take on any given day based on how she feels.

The solution could also be to include some prenatal poses that have been adapted to your regular routine. If you’re in a class, your yoga instructor can help you with special poses developed for pregnancy and your changing body. As you enter your second or third trimester, prenatal classes may be a better fit for your changing body and shape.

If you do Yoga with videotape, you should purchase a prenatal video. Some of the recommended poses are those that open the hips, such as Dove, Triangle, Warrior II, and Knee to Ankle.

Second bedroom?

Are you a fan of Yoga and want to continue your practice during pregnancy? Yoga can be continued through the second trimester with just a few precautions.

By the second trimester, your morning sickness should be over and you should be feeling better.

If you haven’t started yoga yet and you want it too, and you’re in luck, “now is the perfect time to start.”

Always contact your health care provider before starting any new exercise program. This is a good rule of thumb even if you are not pregnant.

Start by finding a class with an excellent and experienced instructor. Many women enter yoga for the first time during pregnancy, so don’t worry, you’ll be the only new pregnant woman in the class. Talk to your friends and get referrals to an instructor.

If you already practice yoga, it is not necessary that you leave your classes if you feel strong enough to do them. You can add your own adaptations to the poses when you adjust them. As your belly grows, the more adaptations you will need to make. You’ll want to take any inversion pose toward the wall if it poses a fall hazard. If you don’t feel comfortable doing these poses, then it’s okay to give your body permission to skip them. One that you can safely practice is legs up the wall pose.

If you practice at home, you might still consider going to a prenatal class at least once or twice a week. She will be able to connect with other pregnant women there and know that she is not alone in what she is going through.

Some yoga poses you’ll want to avoid during your second trimester or at least accommodate your growing belly. The deep twists of the belly compress all the internal organs, including the uterus. You can continue to do the twists, just do them gently from the shoulders instead of the tummy.

Of course, avoid any jumps or poses that require backbends. Abdominal strengtheners should be avoided as they need to be softened in preparation for delivery. Of course, lying on your stomach should not be practiced once it starts to show. It will probably be too uncomfortable for you anyway.

Practice the labor breath, taking a deep breath in through your nose and slowly out through your mouth.

Third quarter?

In the third trimester of your pregnancy, everything becomes more difficult to do. Tying your shoes, climbing stairs, and even rolling over in bed can be a chore. Yoga will become more difficult and you need to use more caution, but there is no reason why you cannot continue practicing yoga until your scheduled date.

For those who were working and are now on maternity leave, you may now be finding time to do prenatal yoga. You will continue to benefit from stretching and gentle yoga poses. If you attend a class, make sure your teacher knows when to do so. Remember, now is the time to take it easy. This is not the time to be a winner. Always check with your doctor before starting any exercise program or if you have questions about which prenatal yoga is best for you.

If you are listening to your body, it will tell you what you can and cannot do. Stay in touch with your body, allow your body to take it easy. It’s a good idea to keep practicing your breathing, as this will help you through the labor process.

Some poses that are recommended for the third trimester are those that open the hips, such as Pigeon, Warrior II, Triangle, and Knee to Ankle. The four Cat-Cow positions will also help prepare the baby for delivery. They will help the baby to get into the proper position, with his head down and his back toward her belly.

Of course, the same poses that you adapted during your second trimester need to be practiced with extra caution. No jumping jacks, no twists from the belly, no deep back bends or anything that involves strengthening the abdomen. Needless to say, there shouldn’t be any poses that require you to lie on your stomach.

One of the most important aspects to remember when practicing Yoga during pregnancy is to control your breathing and listen to your body. Practicing yoga and listening to your body will help you mentally prepare for the labor process. As you learn to be in the moment and calm your inner body, yoga will help you with that, as well as your breathing exercises.

Pregnancy does not have to be an obstacle in your Yoga practice. In fact, it can be a vital part of your prenatal routine. With poses designed for pregnancy and incorporating routines that will help you have an easier delivery. You will find some routines that you cannot do. If you’re not sure about the poses, listen to your body. It will tell you which ones are too much for you later in your pregnancy.

So, don’t be afraid to continue your Yoga practice. It can mean that you will have an easier delivery and faster recovery after birth. It should also make getting back into shape after the birth easier.