Prenatal Yoga: What you MUST Know

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Outfit: Happy Baby Top & Pants Alo Yoga | Nursing SportsBra Bravado Designs *Check out their site. A pregnancy favorite of mine! 

Are you pregnant? CONGRATULATIONS! I've found that continuing a modified, slower paced, feel good yoga practice during pregnancy has helped in SO many ways. I hope you try to continue your yoga practice. Here are my "Dos & Donts" to get you started. 

Outfit: Top & Pants  Fabletics  | Nursing SportsBra  Bravado Designs

Outfit: Top & Pants Fabletics | Nursing SportsBra Bravado Designs

In general, listen to your body and know that the body doesn't like, you are your own best teacher. Move slowly and with awareness in and out of each pose a little bit more than you would in any yoga class. Feeling exhausted may be a big factor for you. If you feel like you need to take a break, take it! Remember this isn’t only about you, it’s also about your itty bitty baby on the way :). Know that balance may come and go depending on the day. When pregnant, relaxin (hormone) loosens joints, ligaments and tendons making them vulnerable to over-stretching. This may result in tearing, injury or potentially long-term musculoskeletal programs.  Play around with various poses and notice if you feel stable in them. If you feel unstable then back away from them. This is a time to err on the side of complete caution.

 

In general, things to avoid =

  • Compression of your belly: Forward Folds pulling up and in

  • Twisting postures that close off the pelvis: Seated Twist, Reverse Half Moon

  • Revolving Crescent Lunge

  • Lying on your back for too long: Listen to your body! I prefer to always just lay on my side. Left side is recommended.

  • Lying on your belly

  • Full up dog when your belly is too large

  • Heated Yoga Classes: Not a time to integrate heat if you haven't before but even if you have, be very cautious, especially the first trimester

  • Jumping forward in Vinyasa

Watermelon Beach Towel/Wrap  Shop Scoobie    *The most DARLING boutique (with the cutest owner ever) is located in the heart of the midwest and my hometown, Kansas City. You can order from her  website  or purchase at these locations -->  Garment District  &  Trendz Market

Watermelon Beach Towel/Wrap Shop Scoobie   *The most DARLING boutique (with the cutest owner ever) is located in the heart of the midwest and my hometown, Kansas City. You can order from her website or purchase at these locations --> Garment District & Trendz Market

Yoga Poses I Loved While Pregnant

  • Frog: Any opening of the pelvis and front hips will help with baby’s delivery

  • Forward folds: Lovely opening of the hips and back relief. 

  • Gentle Backbends: Standing backbend, Camel Pose, Dancers/Standing Bow

  • Plank and Side Planks

  • Child’s Pose

  • Eagle: Love this one to facilitate movement of the lymphatic system and open the upper back/neck.

Move with the flow of your baby. Maintain or modify what you were doing pre-pregnancy versus trying anything new or more advanced. This is a time to do things that make you and your baby-to-be FEEL GOOD. Seperate your feet wide enough for your belly in child's pose, downward facing dog and forward folds but remember to not stretch it too far since the hormone relaxin is in play during pregnancy. 

Are there other yoga movements that make you feel good during pregnancy? Would love to hear!

Maternity Support Band  Bao Bei Maternity  |  Nursing SportsBra  Bravado Designs    Check out Bao Bee Maternity. The maternity support band was created by a physical therapist and has been the ONE thing that has actually allowed me to continue working out during pregnancy. Lower back pain from my growing baby bump made working out miserable but the simplicity of putting on this belly band reliefs ALL backaches. Wish I found it sooner in my pregnancy!   Namaste  Belinda  for your expertise and input on prenatal yoga information!   Hired FlashyMamaPhotographer for shoot. 

Maternity Support Band Bao Bei Maternity |  Nursing SportsBra Bravado Designs 

Check out Bao Bee Maternity. The maternity support band was created by a physical therapist and has been the ONE thing that has actually allowed me to continue working out during pregnancy. Lower back pain from my growing baby bump made working out miserable but the simplicity of putting on this belly band reliefs ALL backaches. Wish I found it sooner in my pregnancy! 

Namaste Belinda for your expertise and input on prenatal yoga information! 

Hired FlashyMamaPhotographer for shoot.