Guidelines for safe yoga poses to teach during pregnancy

Yoga offers many benefits during pregnancy. If your student wants to do yoga during her pregnancy, do ask her to check with her doctor or midwife first. It is recommended that she starts yoga after 14 weeks

Are you wondering how to safely teach yoga to a pregnant woman in a general yoga class?

As a rule, modify yoga poses to make space for her growing belly and find poses that are similar but less demanding on the pregnant body.  If in doubt, get the mother to tune into her growing baby with slow breathing rhythms and restorative poses during the class. Child, Cat, and Butterfly poses are recommended.

Five points to tell a pregnant woman who attends your general yoga class:

1.    Use supports. Use props (blocks, chair, or a wall) to create stability and balance if required. It may be necessary to modify the yoga pose to make space for her growing belly.

2.    Focus more on strength and stability than on flexibility. The hormone relaxin loosens her muscles and ligaments which increases the risk for injuries if she pushes herself too far in terms of flexibility & endurance. Avoid over-extending and holding postures for a long time.

3.    Adjust the yoga postures.  As a general rule open and lengthen rather than compress the pregnant belly. Use substitute poses for inversions, abdominal, deep twists, backbends, lying back or front poses. Sign up for more detailed guidelines for safe yoga poses during pregnancy.

4.    Slow down. Your pregnant student will need time to make adjustments when moving between postures. Instruct her to do the child pose or butterfly if unsure. If holding a pose for a long time use blocks, chair, or wall for support.  

5.    She is doing yoga for two. Encourage her to let the pregnancy change her practice rather than conforming her body to fit the yoga class.  Remember she is strong and capable of practicing yoga if she has a low-risk pregnancy. Tell her to listen to her body and be guided by her instincts.  Encourage her to find a pregnancy yoga class if the class no longer feels suitable, she will benefit from the pregnancy or birth advice and meet other pregnant mums. Research has shown that the building of a community is one of the key success factors for wellbeing as a new mother.  Join a yogababy pregnancy yoga course here

Did you know there are 26 yoga poses you can safely teach to pregnant women

It’s good to know that a healthy woman experiencing a low-risk pregnancy is capable of doing most foundation yoga poses with some modifications. Remember to use props such as blocks, a chair, or a wall to make some of the standing poses more supportive. To know more about the 26 yoga postures send us an email using the link below.