Yoga offers many benefits in pregnancy. Yoga strengthens and tones the muscles, improves circulation and respiration and helps to stabilize mood. However, there are some asanas that need to be modified and some that should be avoided until after the baby is born. For example, most inversions should be avoided late in pregnancy.
Use extreme caution with any of the twist poses, but particularly those which require a deep twist in the abdomen. These are often uncomfortable and deep twists in the abdominal area could potentially cause injury to the baby. Either take a lighter twist in place of the deep abdominal twist or avoid the pose until after the baby is born.
As the pregnancy progresses, your belly may get in the way of some poses, such as the forward bends. Using a chair for standing forward bend is a common modification during pregnancy.
In other asanas, balance may become more difficult later in pregnancy. When the balance is off, there is always the risk of falling and injuring yourself or the baby. Half moon pose, dancer’s pose or any other balance pose can be modified to prevent injury.
For some women, corpse pose is uncomfortable as the baby grows. In addition, most experts recommend not lying on your back past the first trimester. You can still enjoy the relaxation at the end of class that is so vital. Just lie on your left side, close your eyes and breathe.
You may find you need to modify or eliminate other poses not listed here. That is normal. As your pregnancy progresses, the center of gravity shifts and asanas that were easy and comfortable before may be difficult or uncomfortable now. Ditch the ones that aren’t working and concentrate on poses that make you feel great.
Choose a yoga class that has been specifically designed for pregnant women, such as a prenatal yoga class. Also, look for a teacher that is knowledgeable about the specific needs of pregnancy and experienced in working with pregnant women. The guidance of an experienced teacher is valuable; as she will guide you and make sure you aren’t doing asanas that aren’t safe for your particular stage of pregnancy.