Prenatal yoga classes are abundant in San Francisco! And as a mama’s body experiences rapid change during pregnancy, it’s nice to know you can go somewhere specialized to your changing body’s needs and be surrounded by other women going through the same thing. Finding safe and effective exercises that are comfortable throughout each trimester can be a lot harder than it sounds, which is why we love the flexibility (literally!) of prenatal yoga. Studies show that this form of yoga may increase the health of mama and baby by reducing the risk of low-weight babies at birth, pregnancy-related diabetes, and high blood pressure. Improved sleep through promotion of relaxation, increased strength and flexibility needed for childbirth, decreased risk of premature delivery, and decreased nausea, headaches, and lower back pain are all additional reasons to consider this prenatal exercise.
Below are tips and poses to ensure safety and comfort at every stage of your pregnancy.
First trimester
- Always notify your instructor that you are pregnant (even if you have to whisper it to them)
- Breathe deeply and regularly.
- Let your instructor know if you are experiencing pain or discomfort. That way, they can recommend an alternative position better suited for you!
- No twisting.
Second Trimester
- Don’t try to hold positions for too long. Pregnancy loosens your muscles so you may feel that you can hold positions longer and further, however this may result in injury.
- Sink into poses and positions slowly and carefully.
- Lying flat on the back is fine as long as your body is comfortable.
Third Trimester
- Perform standing positions with your heel to the wall or use a chair for balance.
- Don’t overdo it! Your balance and flexibility will have shifted significantly since your first trimester. Make modifications as necessary.
Some go-to poses that promote stretching, balance, and relaxation include:
Cobbler’s
This is a simple pose that helps open the pelvis. Sit with your back to the wall and the soles of your feet together. Carefully press your knees down without forcing them apart.
Cat-Cow
This pose is great for relieving back pain. Get on your hands and knees with your arms shoulder-width apart and knees hip-width apart. Be careful not to lock your elbows. Round your back as you inhale and and relax your back as you exhale and bring it back to a neutral position. be careful not to collapse your back as your center of gravity changes.
Child’s Pose
This is a relaxing pose that opens the hips and lengthens the spine. Kneel on both knees slightly wide, then sit on your heels and slowly lean forward, walking your arms out. Don’t forget to breathe! You may also need to widen your knees with this position as your tummy grows.
Goddess Pose
This one is great for building strength in preparation for labor. You’ll definitely feel it in the legs, but it’ll elongate your abdomen and open the hips. For this pose, stand with your feet slightly wider than your hips as you inhale. As you exhale, bend your knees and lower your body. Stop when your thighs are parallel to the ground. Bring your arms up with your lower arms parallel to the ground and your forearms vertical. Be sure to keep your heels to the ground. This may be a position that you’ll have to modify as you progress in your pregnancy with a chair or wall for balance.
Corpse Pose
Ah… the most relaxing of them all. This will leave you feeling renewed and refreshed at the end of your routine. Lay on your back with arms by your side and palms facing up. This should be modified to a side-lying pose after about 20 weeks.
As wonderful and life-changing pregnancy is, it also presents challenges both mentally and physically. Yoga is a 2-for-1, promoting wellbeing of mind and body. And we always encourage taking the chance to slow down and relax!
