The three stages of pregnancy yoga

The three stages of pregnancy yoga
May 30, 2018 Nicola
pommama three stages of pregnancy yoga

Pregnancy is probably the most profound psychological and physical transformation your body will undergo. As well as being a time of joy and delight, pregnancy can also be time of anxiety, not to mention physical discomfort and emotional adjustment.
We asked Maria, from Pommama, who have a network of prenatal yoga teachers in London to share how yoga can help guide you through pregnancy, keeping your body and mind in balance as well as a preparing you mentally and physically for labour.
Maria writes: ‘Your body is in constant change as it goes through the different stages of pregnancy and so should your practice.  It’s vitally important to be able to adjust your prenatal yoga practice to your ever-changing mind and growing body.
Let’s look at the three key stages women go through in pregnancy when it comes to their yoga practice.  Medical professionals generally advise avoiding yoga before 12 to 14 weeks.
We suggest 3 key stages for your yoga practice during pregnancy based on bodily and mind changes as you go through the different trimesters.

Stage 1: 14 – 22 weeks pregnant

An active pregnancy yoga flow should focus on creating space in hips and pelvis, prepping for a bigger belly and shifting awareness to changes in the body. 
At 14 weeks, nausea usually subsides and energy levels return. You can feel more energetic than ever before and although your body gradually starts changing, you are probably keen to move. We recommend a dynamic flow yoga practice for the next six to eight weeks, allowing you to embrace the return of your energy. You may not notice a huge difference in your body shape, but certain modifications are needed to accommodate the growing baby.
At this stage you have a little surge of energy, any nausea may be subsiding, your pelvis is shifting slightly so you will need to make small adjustments such as standing with your feet hip-width apart rather than together. You can definitely feel the changes in your body, but you don’t have a big belly yet, especially if it’s your first child, so you are not really hindered in your movement.

Stage 2: 22-32 weeks pregnant

You’ll need to start modifying your prenatal yoga flow to take into account your growing belly and tightness in the shoulders and back.
As your pregnancy moves into the second trimester you’ll begin to feel a little heavier. You can still do a flow class, but in much more mindful and slower mode. In your practice, you’ll need to be more observant and not push yourself while stretching, twisting and back bending.  Focus on key areas such as shoulders, back and pelvic region. Poses need to be modified to take into account your growing belly and you’ll start using props to support certain poses.
Your growing belly and boobs mean that all the weight is now forward and as a result your shoulders and back can start to tighten. You hunch more and the ‘duck waddle’ starts to happen. The lower back is doing a lot more so you’ll need to focus on shoulder opening and back strengthening with bolsters and blocks to support you.

Stage 3: 32 weeks onwards

In the final weeks of your pregnancy you’ll need to focus more on breathing and connecting to the baby, prepping mentally for birth.
Preparing for birth, both mentally and physically is the key at this time. Deep, nurturing breathing, tension releasing movements and mind-calming meditation help you prepare for the birth of your baby. Although you can (and should, if you have no medical issues) still move at this stage, setting intentions, sending love and devotion to your baby, visualizing the new life inside you and learning to keep calm with breathing are top priority.
Your belly is pretty big, you are in your final weeks of pregnancy but you are still not completely static. Your energy levels start to drop again at this point. The third trimester is much more internal;  it’s a time to focus more on breathing and connecting to your baby with lots of hands on belly, affirmations and setting intentions. By this point, the baby is kicking and you really feel like it’s happening. The ligaments are getting softer. Be especially careful with the stretches at this point, because you can overstretch.
Listen to your body as you will feel different from day to day and from class to a class.

three stages of yoga during pregnancy

Do bear in mind the following while practicing prenatal yoga:

  • Do not compress the abdominal or pelvis
  • Avoid bouncing
  • Don’t overstretch
  • Avoid backbends, except for modified Cobra and Bridge
  • Never allow breathing to become strained
  • Reduce the width between feet when doing wide legged postures
  • No unmodified inversions unless experienced  

Pommama is a network of pregnancy yoga teachers in Central London bringing specialist antenatal yoga to you, wherever you are – at home, in the office, at any time of day. At Pommama, our aim is to help make your journey through pregnancy life-enhancing and enjoyable. For more information and tips please visit www.pommama.com

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