If you're performing an at-home prenatal yoga practice during pregnancy and gathering your research online or via DVD's, you'll get some mixed advice on what poses are and aren't safe during pregnancy. To further complicate the matter, the guidelines will change based on what trimester you are in. Some yoga teachers will tell you that sun salutations are perfectly safe during pregnancy, provided that you allow for some modifications to accommodate your limited range of motion as that belly disrupts your chatarunga.
However, while not scientifically concluded, there is also some evidence to suggest a link to prenatal yoga sun salutations and a knotting of the umbiliical cord. Logically, it makes sense. In a sun salutation, you're up, you're down; so is baby and the cord he is attached to! Many women are able to perform them seamlessly, but it's worth being aware of the risk. Adjust your prenatal yoga practice and replace your standard sun salutations with strength building exercises like Warrior 2 and Reverse Warrior (done on a chair in the 3rd trimester) for much-needed pelvic floor support. If you are insistent on keeping those sun salutations, separate your feet wider than you normally would, keep the chest high to reduce compressions of the belly and make sure to replace jumping back with stepping back. Skip the upward facing dog later in pregnancy, which can introduce placental tearing.
Prenatal yoga has great benefits to both mom and baby, but education is critical in ensuring a safe prenatal yoga practice. You've got enough on your mind as an expectant mom! Practicing prenatal yoga in a customized prenatal workout class like Om for Mom will make you aware of potential issues that certain poses present, and suggest safe modifications to ensure you are reaping the benefits of a prenatal yoga practice.
However, while not scientifically concluded, there is also some evidence to suggest a link to prenatal yoga sun salutations and a knotting of the umbiliical cord. Logically, it makes sense. In a sun salutation, you're up, you're down; so is baby and the cord he is attached to! Many women are able to perform them seamlessly, but it's worth being aware of the risk. Adjust your prenatal yoga practice and replace your standard sun salutations with strength building exercises like Warrior 2 and Reverse Warrior (done on a chair in the 3rd trimester) for much-needed pelvic floor support. If you are insistent on keeping those sun salutations, separate your feet wider than you normally would, keep the chest high to reduce compressions of the belly and make sure to replace jumping back with stepping back. Skip the upward facing dog later in pregnancy, which can introduce placental tearing.
Prenatal yoga has great benefits to both mom and baby, but education is critical in ensuring a safe prenatal yoga practice. You've got enough on your mind as an expectant mom! Practicing prenatal yoga in a customized prenatal workout class like Om for Mom will make you aware of potential issues that certain poses present, and suggest safe modifications to ensure you are reaping the benefits of a prenatal yoga practice.
