Prenatal, Pregnant or Postnatal Yoga — these are not the same animal!Yes, you read that right. There are three different stages and they each require something different. Here is a quick skinny on how to approach each of them. If you’re curious about becoming a pregnancy yoga teacher, check out YogaLondon’s Pregnancy Yoga Teacher Training.
- No twists. Sorry. Not even on Tuesdays.
- Say yes to gentle open twists. Don’t know what that is? Check this out.
- Hydrate hydrate hydrate.
- S L O W D O W N N O W. When your child is a toddler you will get to go fast again.
- Backbends are no longer an option. Sorry, but nope.
- Keep snacking. Oatmeal cookies, bananas – you name it.
- Wear an imaginary crown – meaning, no sudden downward movements.
- Make meditation and relaxation your new best friend.
- Comfort first. Cushions and blankets have your name on them from now on.
- Take up Sleep Yoga. Not pulling your leg: check out Yoga Nidra.
Second and Third Trimester
- Hydrate. We are going to keep this mantra for a while.
- Snack. Another keeper. Avoid low blood sugar.
- Be slow and steady in and out of yoga class.
- Don’t give up your yoga – choose a pregnancy class.
- Still no twists.
- … And no backends.
- Layer clothing up for the class.
- Enjoy your in-class relaxation. Or even a snooze! Really!
- Remember to keep checking in with your baby. They are also practicing.
- Being emotional is ok. Your teacher is there for you.
- 6 weeks rest or more is the minimum rest period.
- If you had a surgical birth, rest at least 8 weeks before returning to practice.
- Physiotherapy session for your pelvic floor (and scar for c-section mums) is a must.
- Pranayma is yoga, too. 10 minutes a day is a great place to start.
- Start doing all the pelvic floor exercises you know from class as soon as possible.
- Have your belly checked for muscle separation.
- It’s okay to be “emotional”. It’s ok.
- You guessed it: time for a rest. Have a snooze!
- Don’t buy into “regaining your body”. You already have a !
- Congratulate and hug yourself. Well done mama, you made it!
You can also peruse our Pregnancy Yoga Article Guide.