Positions To Avoid While Pregnant (9+ Poses Should Be Avoided)
Beginning days, I had no idea how to safely work with pregnant women and would silently pray no pregnant moms would walk through the door, and I accepted that when I first started teaching. Heavenly for me, many women with beautiful baby bumps found their way into my classes and forced me to get out of my comfort zone and learn how to work or deal with women through all three trimesters of pregnancy.
I’m more in touch with my body and my yoga practice than ever before because I’m currently six months pregnant myself. My body is feeling stronger and healthier than ever but also while I’ve had to adapt, modify and avoid certain positions. So yoga on my beautiful mamas!
Is It Safe to Practice Yoga While Pregnant?
As a rule, it is probably not a good idea to start any new type of exercise while pregnant. If you have minimal experience with yoga, or never practiced yoga before, sticking to prenatal yoga classes is your best bet. These routines are specifically gentle and designed for expectant mothers.
9+ Positions To Avoid While Pregnant
2.LYING ON YOUR BACK
Positions on your back lasting for more than 90 seconds should be limited, once you reach 20 weeks of pregnancy. Extra pressure is placed on your vena cava, the main vein that carries blood from your lower body back to your heart, as your baby and uterus grow in the second and third trimesters. While exercising, this can lead to dizziness and lowered blood pressure. By propping your back up on bolsters supported by blocks, modify postures like corpse position (savasana) or by lying on your side instead.
Related: Boppy Side Sleeper Pregnancy Pillow
Generally speaking, include safe core exercises, extended table, plank (no dumping into the lower back, with proper form), forearm plank, and side forearm plank. However, you do have some talk with your doctor if you have or suspect you have diastasis recti, which is a separation of the outermost layer of abdominal muscles that affects about 1/3 of pregnant women. Which core exercises you are able to safely perform, it is determined.
4.FORWARD FOLDS WITH FEET TOGETHER
5.TWISTING IS A BAD POSTURE DURING PREGNANCY
Relaxin called a hormone relaxes the ligaments in the pelvis to help create space for your baby to pass through, during pregnancy, our body produces that hormone. As a result, It can lead to SI joint instability and lower-back pain with the increased risk of overstretching your ligaments in certain positions. During your practice Be careful not to over-stretch in any given position.
9.HEATING BREATHING TECHNIQUES & BREATH RETENTION
Well, I just finished a hypnobirthing course where they encouraged expectant mothers to “breathe the baby down” rather than forcefully pushing but of course through the birth canal, which studies have shown can lead to less vaginal tearing.
During pregnancy, your core temperature can also rise, as blood flow increases. Practicing yoga should be avoided in a heated room with extreme temperatures so as not to put yourself and your baby at risk for dangerous elevations of core maternal temperature.
If you are a beginner to yoga, put your yoga classes on hold until after you’ve given birth and it’s best to err on the side of caution.
As usual, it’s always best to reach out to your doctor for their input, if you’re wondering about which positions you can or cannot perform while pregnant.
Question about positions to avoid while pregnant we hope this article has given you an indebt answer, so go ahead have a smooth delivery and enjoy the transition your body is going through.