Yoga for Pregnancy By By Karen Allgire, MFA, RYT _________________________________

   Yoga is a wonderful way to prepare mothers physically, emotionally and spiritually for the experience of childbirth. In prenatal yoga, as in any yoga practice, it is important to know what to cultivate and what to avoid. The poses to do and to omit change with each trimester and may vary according to the condition of the individual. Each woman and each pregnancy is unique, yet there are general guidelines that can help the health of both mother and baby.

    The first principle of prenatal yoga is to make room for the growing baby, so poses that lengthen the torso and broaden the abdomen are important. Secondly, the expectant mother needs to stretch her pelvic floor, hips and inner thighs gradually and regularly to facilitate the delivery. Next, she should keep her shoulders and upper back supple. Finally, the expectant mother should honor her fluctuating energy and do a practice that is appropriate for the trimester she is in and the kind of day she is having.

    Pregnant women should avoid certain poses completely during pregnancy. These include any jumping, forward bends, backbends, deep twists and abdominal strengthening poses. A twisting pose can be done while seated in a chair, an approach that allows both vertical extension and horizontal expansion (see photo 1). The general principle is that the abdomen should not be strongly contracted, compressed or overstretched. Instead, the abdomen should be kept long, broad and soft.

    The first trimester is the most vulnerable time for the growing child, so this is the time for a gentle approach. Some conservative teachers recommend doing only reclining supported poses during this period. This is especially important if there is history of miscarriage. If this is not the case, an expectant mother may continue a modified yoga practice. During this time, she may safely perform standing poses with an emphasis on creating the maximum space between the rib cage and the pelvis (see photo 2). This makes room for the growing child and helps prevent lower back pain. She can create horizontal space by broadening the collarbones, ribs and abdomen and keeping the legs and feet hip-width apart, even in poses that usually have the feet placed close together. A pregnant woman should do seated poses that stretch the inner thighs and groins daily, gradually increasing the holding times (see photo 3). Squatting with the feet apart and the back supported on a wall is a good way to open the hips and pelvis floor (see photo 4).

    Typically, the mother has the most energy during the second trimester, so she can continue her standing poses, being careful to avoid deep twists and jumps. As the baby gets bigger, the mother may begin to feel the strain of the extra weight on her shoulders and upper back. To counter this tendency, it is helpful to do regular arm and shoulder stretches to broaden the chest and keep the shoulders back (see photo 5). Keeping the upper body flexible will also help once the new mother is carrying and nursing her infant. To create maximum length in the torso, forward bends are helpful, but only the phase of the pose with the spine extended should be done. The woman can place a belt around her foot or feet and lift the spine up strongly (see photo 6). She can bend forward at the hips and lift the torso. She should not take her head forward as this deeper extension places too much pressure on the abdomen. Some time during the second trimester, the expecting mother will want to refrain from lying directly on the abdomen or directly on the back, both for comfort and for proper blood circulation. She should practice deep relaxation while lying on her left side rather than on her back (see photo 7). The mother can place blankets or pillows under the head, under the top arm and between the knees. This creates a supportive position for relaxation, as well as a comfortable sleep position as the baby continues to grow.

    The question of whether to do inverted poses during pregnancy is a good one. In general, the recommendation is that the inversions may continue if they are already a regular part of a woman's yoga practice. If she does not know the inverted poses, this is not the time to learn them. Even if a woman does practice inversions regularly, she should stop them if they feel like a strain. How far into the pregnancy they can be done is an individual matter. Senior Iyengar teacher Patricia Walden says the inversions should stop as soon as the woman experiences heaviness in the pelvis or breathing becomes difficult. The way women can continue to receive the benefits of inverted poses is through the practice of Viparita Karani (Reversed Practice). In this pose, the pelvis rests on a bolster or folded blankets and the legs extend up along the wall (see photo 8). Because the chest is lifted and the pelvis supported, this is different from lying flat on the back. Women may be able to do this pose all the way through their pregnancy. This is especially helpful to alleviate swollen ankles and varicose veins.

    The third trimester is the time when the mother may become fatigued and feel that moving is awkward. Yoga practice can and should continue, but always with physical and mental comfort in mind. Focus can be on those poses that relieve the lower back and shoulders. Stretching of the hips and inner thighs should continue with one caution: as the due date approaches, hormones cause the mother's ligaments to loosen in preparation for the delivery, so it is important not to strain or over stretch. Over loose ligaments can bring instability to the pelvis, so a mindful and attentive approach is recommended.

    Rest is of great importance during the third trimester, so time spent reclining back over a bolster is helpful. The legs can be relaxed or bent at the knees with the thighs supported (see photo 9). The further along the pregnancy, the higher the bolster or blankets should be. There should be no feeling of pull or stretch on the abdomen. While resting, the mother can focus on soft, smooth breathing to relax both body and mind.

    This article is only a small introduction to the subject of yoga and pregnancy. For more details on this topic, there are many wonderful books. One is Yoga: A Gem for Women by Geeta Iyengar. Geeta pioneered women's yoga and she provides extensive details and advice about yoga and pregnancy. Another helpful source is The Women's Book of Yoga & Health by Linda Sparrowe and Patricia Walden. This book gives clear information supported by photos of the poses in the proper sequence, making it easy to use. Many yoga centers offer yoga classes designed especially for expectant moms. Other centers help students modify their poses within the regular classes. Whether at home or in a class, a regular yoga practice helps to create a healthier and more comfortable pregnancy and childbirth experience.

    Various methods of yoga may have different recommendations for practice during pregnancy. Expecting mothers should consult their health-care professional concerning any exercise. Yoga during pregnancy is best done under the guidance of a qualified instructor.


Karen Allgire, MFA, RYT, is a Certified Iyengar Yoga Instructor. She has been teaching dance and movement since 1983 and yoga since 1998. Karen is co-director of Green Tara Yoga & Healing Arts in Cleveland Heights, Ohio. You can reach her at info@greentarayoga.com or (216) 382-0592. Visit her website at www.greentarayoga.com.

Photos by Bob Perkoski - www.Perkoski.com. Special thanks to Amy Marquit  Renwald and Lisa Drvenkar for modeling for the photos.