Experienced Yoga Mamas!

[AFWife]

What positions am I not allowed to practice?

I have the Basic Yoga Workout For Dummies video...I did it last night. I skipped the Cobra pose because I didn't feel comfortable stretching muscles that were moving around kwim?

Take me through the second and third trimesters for the moves I shouldn't be doing. Please?

[NorthernPixie]

Certainly I'm no expert, but I believe you shouldn't do any inversions (upside down), other than downward facing dog, if you're not already used to doing them...which I'm gathering you're not.

Also modify anything you DO do so it feels comfortable for you, and that may or may not be the same modification day to day -- keep your stance wider, knees spread farther apart to accommodate big belly, etc. Your balance may be off, so use any props that keep you stable (Target once had yoga blocks for $1 in their bargain bins), the wall, a chair, etc. Don't lie flat on your back unless that's comfortable for you. In my prenatal yoga class we use a folded up blanket for any postures on our knees for extra padding, but be careful you don't trip on it when moving from posture to posture.

That's about what I do. There are lots of hip opening poses, and ones that are meant to be somewhat beneficial for labour. Maybe your library has a prenatal one you could check out?

[AZgirl2207]

I'm not an expert either. I think the most important thing to remember is not to overdo it. Your joints will be more flexible while PG (due to some hormone that I forget the name of) and you could seriously hurt yourself.

Prepregnancy I was doing yoga several times a week. My MW said that I should keep doing what I've been doing but paying attention to balance issues and not overstretching my joints.

HTH, I hope a more experienced yogi can weigh in on this topic.

[Earthy Mama]

I personally wouldnt' do any one-legged poses unless I have a really good support-ie, tree pose against the wall or holding on to a chair back.

I also wouldn't do any deep twists-maybe just gently. And as you get bigger, anything where you lie on your stomach is way uncomfortable.

[AFWife]

Originally Posted by Earthy Mama

I personally wouldnt' do any one-legged poses unless I have a really good support-ie, tree pose against the wall or holding on to a chair back.

I also wouldn't do any deep twists-maybe just gently. And as you get bigger, anything where you lie on your stomach is way uncomfortable.

There is a seated spinal twist and I did it just barely. Again, I don't feel comfy stretching tummy muscles right now.

[paintedfire]

Eh. I did a back bend in a class here this morning. Bad weekend, yoga to center my mind.

As long as I'm physically able to do something, I'm doing it. Of course I've been practicing yoga since I was a teenager, so my experience comes into play. Is this the first you've ever practiced?

[AFWife]

Originally Posted by paintedfire

As long as I'm physically able to do something, I'm doing it. Of course I've been practicing yoga since I was a teenager, so my experience comes into play. Is this the first you've ever practiced?

I did it a few times in the past...but not consistently. I'm trying to get back into it because I barely leave the house for walks or anything that resembles exercise.

I've also heard that second pregnancies and beyond your body is changed and it can affect things...like ab exercises.

[_ktg_]

I'm not an instructor, but I have done yoga for years.

Shiva Rea has a dvd which is very nice (a bit of a workout too). I agree with paintedfire - experience is the key here, comfort level and modify, modify, modify with straps, blocks, chairs.

I was advised - no inversions (headstands, handstands, shoulderstands, backbends) At the most - bridge pose.

When I took a prenatal yoga class (2x week) we did a series 4 Sun Saluations some variation, lots of squats, low squats, warrior poses and hip openers and standing poses for balance of mind *love royal dancer* its just beautiful and more so when pregnant

[AFWife]

Originally Posted by _ktg_

I'm not an instructor, but I have done yoga for years.

Shiva Rea has a dvd which is very nice (a bit of a workout too). I agree with paintedfire - experience is the key here, comfort level and modify, modify, modify with straps, blocks, chairs.

I was advised - no inversions (headstands, handstands, shoulderstands, backbends) At the most - bridge pose.

When I took a prenatal yoga class (2x week) we did a series 4 Sun Saluations some variation, lots of squats, low squats, warrior poses and hip openers and standing poses for balance of mind *love royal dancer* its just beautiful and more so when pregnant

I don't like inversions anyway and try to avoid anything but Downward Dog. It's just out of my comfort zone even when not pregnant.

I was worried about the hip opening because of Relaxin (that's the hormone a PP was talking about)...I'm not going to pull anything?

[_ktg_]

go slow, use blocks to prop yourself up and ease into the pose with your breath. Props are great things and should be used especially when starting! They can be pillows, bolsters, blocks, straps (like from a bathrobe), towels rolled up.

The biggest thing with yoga is not to push yourself into pain. Pain (sharp, shooting pain) is a sign you've gone too far in the pose beyond your limits.

Are you doing self-study or are you considering taking a class? I would recommend a class and being able to ask an instructor about the poses as you do them to find proper alignment and placement, until you feel comfortable doing them on your own.

Side note - I loved hip openers while pregnant, it made my pelvis just open (especially after sitting all day in an office). I have not pulled anything personally while doing yoga and being pregnant, or post-partum. Actually that's when I wanted more relaxin in my body for some of the poses

[AFWife]

I'm doing a self study. With DH's hours right now and our car situation (only having one) a class is not currently possible.

[expat_canuck]

If a class isn't an option right now, maybe you can find an instructor to meet with you one-on-one, every now and then to help you with positioning and pose variation?

I'm sure there would be some prenatal-experienced yoga instructors in your area, that might be able to help you develop a series of poses that you enjoy, and be a contact person in your local area? Sometimes yoga stuff is just best explained in person, ime. I've never gotten as much out of home practice when I wasn't in a class somewhat regularly, but that may be my lack of discipline.

If you can afford an hour or two of an instructors time (maybe 40-75/hr, but obviously prices would range, and you might find someone who would help at a lower rate, or barter), you might get more out of your practice, plus you would have the chance to feel what different poses feel like with an intructor's guidance. Just an idea.

[Tresa]

I loved the way yoga poses made my pelvis open up, released tension in my lower back and shoulders, and helped balance and center my body. I get up from stretching and pop right and left. It's awesome.

I had great luck with easing sciatica pain through yoga. The bigger baby gets in my belly, ime, the more glorious it feels to stretch and open up around the baby, giving it more room to grow

Edited because I didn't answer your questions.

I'm not much for inversions anyway, and tend to stop doing even downward dog a little over halfway in pregnancy because it makes me feel winded and lightheaded. And I second what others said about support and not overdoing it. Ease into stretches and save some back, it's really easy to hurt yourself with the relaxin surging through your veins, making everything wobbly.

[northcountrymamma]

from the perspective of my training as a yoga teacher...

Postures to consider avoiding:
inversions of all kinds - including downward dog(especially if you are new to yoga), though there are some inversions recommended later in pregnancy for certain situations. Legs up the wall is great for lowering blood pressure as well and is an alternative to inversions.
twists - which are cleansing in nature and can create extra toxicities in your body which is not good when carrying a baby
backbending (excessively) - this can cause separation of the rectus abdominus muscle which creates a situation following the birth that can lead to an increased hernia risk.
supine postures - laying on the back can increase the risk of compressing the inferior vena cava once the baby is of significant weight. You'll know if you can lay on your back or not...listen inwards always!

Generally enjoy postures that open the hips, strengthen the legs and encourage you to feel prepared to birth a baby. I really enjoy the Chandra Namaskar (moon salutation) during both my moontime and pregnancy. A google search is sure to show you this sequence...if not I'll look online for a good resource.

Also, I have heard of women practicing hot yoga while pregnant...this can be dangerous in the sense that it elevates the body temperature significantly. I would avoid this at all costs. But again...despite any recommendations, yoga is a practice of listening inwardly and understanding and knowing the body and mind connection...trust in what you hear.


http://yogalina.wordpress.com/2009/1...on-salutation/

[aumismommy]

Originally Posted by northcountrymamma

from the perspective of my training as a yoga teacher...

Postures to consider avoiding:
inversions of all kinds - including downward dog(especially if you are new to yoga), though there are some inversions recommended later in pregnancy for certain situations. Legs up the wall is great for lowering blood pressure as well and is an alternative to inversions.
twists - which are cleansing in nature and can create extra toxicities in your body which is not good when carrying a baby
backbending (excessively) - this can cause separation of the rectus abdominus muscle which creates a situation following the birth that can lead to an increased hernia risk.
supine postures - laying on the back can increase the risk of compressing the inferior vena cava once the baby is of significant weight. You'll know if you can lay on your back or not...listen inwards always!

Generally enjoy postures that open the hips, strengthen the legs and encourage you to feel prepared to birth a baby. I really enjoy the Chandra Namaskar (moon salutation) during both my moontime and pregnancy. A google search is sure to show you this sequence...if not I'll look online for a good resource.

Also, I have heard of women practicing hot yoga while pregnant...this can be dangerous in the sense that it elevates the body temperature significantly. I would avoid this at all costs. But again...despite any recommendations, yoga is a practice of listening inwardly and understanding and knowing the body and mind connection...trust in what you hear.


http://yogalina.wordpress.com/2009/1...on-salutation/

Cheers to above post! As far as my training as a yoga teacher and experience I would add this:

Pretend that you have a full size belly (9 month) during your yoga practice at any stage. This is important in that it encourages and allows baby to have space and not feel pushed or pulled or unwelcome. This means avoiding prone postures even cobra (although modified cobra on knees with just a slight upward look is sometimes a nice stretch for tight ab muscles), any backbends beyond reaching up, twists of any kind (opening twists are good meaning you twist the opposite way the pose is showing).

Single leg series are fine as long as you feel fine doing them, though I would avoid getting into any binds in case you need to come out of the posture quickly. As far as heat goes - pre preg I practiced hot yoga a few times a week on top of my vinyasa flow practice and truly thought I'd continue throughout the preg...nope it didn't feel right to be in there. I needed more air than was in there. That said, IMO you should never start a hot practice while preg because of its major detox effects.

Bottom line, if you feel comfortable and confident that you can listen to your body and be "in tune" with your own body and your baby then act accordingly in yoga. If you are unsure of something pass on it, and you can always find a modification that works for you. One last thing, if something doesn't feel good EVEN IF the instructor or video says its ok for pregnancy DON'T do it. Always listen to you and your baby first.

Love yoga.

[Aleka333]

I had a yoga question too -
I've practiced fairly regularly for years - nothing too intense, and for the last few weeks I've been doing Shiva Rea's prenatal dvd. While I love everything about it so far, I think that Relaxin might have had an effect on one of my hips last week. I may have pushed an opening pose a little too far 'cause now I feel a dull ache in the center of my left butt cheek.

To let it rest, I've just been walking the last few days before I attempt yoga again. Do any of you think this is a problem, or has it happened to you before? It's not excruciating, but not too pleasant either. I hope it just heals up soon.

I'm looking into local classes to take when I'm further along, so I won't make the same mistake again!

[AFWife]

Originally Posted by Aleka333

I had a yoga question too -
I've practiced fairly regularly for years - nothing too intense, and for the last few weeks I've been doing Shiva Rea's prenatal dvd. While I love everything about it so far, I think that Relaxin might have had an effect on one of my hips last week. I may have pushed an opening pose a little too far 'cause now I feel a dull ache in the center of my left butt cheek.

To let it rest, I've just been walking the last few days before I attempt yoga again. Do any of you think this is a problem, or has it happened to you before? It's not excruciating, but not too pleasant either. I hope it just heals up soon.

I'm looking into local classes to take when I'm further along, so I won't make the same mistake again!

This happened to me WITHOUT yoga. When I got into my 3rd trimester my hips and lower back would ache so bad (and I had knots on top of knots) that I could barely walk.

[northcountrymamma]

Originally Posted by aumismommy

C
Pretend that you have a full size belly (9 month) during your yoga practice at any stage. This is important in that it encourages and allows baby to have space and not feel pushed or pulled or unwelcome.

One last thing, if something doesn't feel good EVEN IF the instructor or video says its ok for pregnancy DON'T do it. Always listen to you and your baby first.

Love yoga.

Great suggestions too! I especially agree with the part where EVEN if the instructor says to try something...still listen to your body. Only you truly know what you can and cannot do. This is vital for all yoga not just pre-natal.
another yoga!!!!

[northcountrymamma]

Originally Posted by Aleka333

I had a yoga question too -
I've practiced fairly regularly for years - nothing too intense, and for the last few weeks I've been doing Shiva Rea's prenatal dvd. While I love everything about it so far, I think that Relaxin might have had an effect on one of my hips last week. I may have pushed an opening pose a little too far 'cause now I feel a dull ache in the center of my left butt cheek.

To let it rest, I've just been walking the last few days before I attempt yoga again. Do any of you think this is a problem, or has it happened to you before? It's not excruciating, but not too pleasant either. I hope it just heals up soon.

I'm looking into local classes to take when I'm further along, so I won't make the same mistake again!

It's totally outside of my scope to comment on your issues specifically...but it is good to remind ourselves that we may open further during pregnancy and it may feel good at the time, but really truly if you listen, did it really feel good...or did it feel like too much. Always move with complete mindfulness. Again, even in a class with an instructor...they cannot *see* everything going on within your body.

Take it easy mamma...I hope your issues resolve quickly!

[Aleka333]

Originally Posted by AFWife

This happened to me WITHOUT yoga. When I got into my 3rd trimester my hips and lower back would ache so bad (and I had knots on top of knots) that I could barely walk.

that's horrible! i hope it doesn't happen to you again!
I was thinking it was WAY too early for me to be feeling this kind of aches & pains, so I must have pulled something a little.