There is no reason for an expecting yoga practitioner to give up yoga for, at least, the next nine months. There is also no reason for any pregnant woman not to try yoga for the first time. Yoga is generally safe to do during pregnancy both for long- and first-time practitioners. There are, of course, modifications in yoga exercises to accommodate the changes and ability of a pregnant woman’s body and rev it up for the demands of pregnancy. These prenatal yoga exercises specifically teach pregnant women birthing breath skill, relax their mind and body, provide emotional relief, and stretch their muscles, all for setting the stage for easier labor and childbirth.

What should you keep in mind?
Pregnancy is a delicate condition, so if you’re regularly attending a class not specifically for pregnant women, inform your teacher of your condition at once to incorporate modifications and assist you during classes. If, however, you are a home practitioner, make sure to consult prenatal yoga materials such as videos and books. This is not the time for overdoing and pushing your body. Yoga is supposed to keep you in shape and help feel better and not the other way around.

Avoid Bikram or hot yoga classes during pregnancy. The hot temperature, usually 90 degrees or higher, during these classes puts danger to the health of a growing fetus.

Mind which trimester you are in. Modifications vary according to trimesters since your body also undergoes changes as you progress from one trimester to another.

In your first trimester, morning sickness and nausea are common and may present challenges. If you do have them, it is best to tone down or skip classes. Avoid exercises that require breath retention and rapid breathing; instead start practicing birthing breath, one that allows you to inhale through the nose and exhale through the mouth. Poses that aimed at strengthening the abdominal muscles should also be avoided, as your muscles are more prone to tear this time. On the contrary, poses that have you lying on your belly are allowed since the fetus during this stage is relatively small. You can, however, stop doing them any time you feel uncomfortable.

Your sense of balance begins to change during your second trimester. Therefore, be extra careful when doing standing positions. For support, you can stand with your heel pressed to the wall or use a chair. This time, do not attempt to lie on your belly to avoid compressing the uterus. Also, start avoiding poses that require you to lie on your back for a long time since they may affect your blood flow and cause dizziness, nausea, and shortness of breath. Your doctor, however, may advise you to lie on your side, so make necessary adjustments with your teacher when doing lying positions.

The third trimester is probably the hardest time to practice yoga as your tummy now is larger and heavier and your body can’t perform as well as before. But don’t push; relax with your poses now, while applying further modifications to fit you in. Just remember to avoid inversion poses and those other that do not feel comfortable. As your due date nears, you don’t necessarily have to stop doing yoga, but be extra careful.

Listen to your body and take heed if it calls you to stop. Experiencing pain and discomfort is its most common signal, so listen well. Don’t take chances and force yourself into doing a prenatal yoga pose. Remember to ALWAYS ask for modifications or alternative poses.