Tips and Poses for Months Four through Six and Third Trimester

7 Feb

pregnant yoga6

Do Not Practice Yoga During Pregnancy Unless Yoga Have a Certified Trainer

Tips and Poses for Months Four through Six

Offer standing poses, with support. She doesn’t have to use a chair or the wall, but make sure she is aware of the option if she suddenly feels dizzy or weak. Let her decide how to modify the poses so she is in control of the practice; this will encourage her to listen to her body and build confidence in her ability to cope with the pregnancy.

Avoid poses that strain or put pressure on the abdominals. Navasana (Boat Pose) and Plank Pose can both wait until after she gives birth. Encourage twisting above the waist and modify forward bends to make space for her growing belly.

Encourage substitution. If she misses back bending, help her do a modified Bhujangasana (Cobra Pose) at the wall. If she wants to do inversions, offer Prasarita Padottanasana (Wide-Legged Forward Bend) with the back of her hips at the wall and a block under her head.

Include the baby in the practice, especially during relaxation. By the fifth month, the student is very aware of her baby’s movements. Often, the baby will be more active during the mothers’ quiet periods, so encourage her to connect with her child during relaxation poses. By encouraging your pregnant students to back off from strenuous yoga poses and concentrate on turning inward, you will help them enjoy the middle trimester and prepare them for the intense focus required in labor and delivery and, eventually, motherhood.

Tips and Poses for the Third Trimester

  1. It is fine for women to continue to practice yoga – though diligent precaution must be taken.
  2. Focus on hip openers – such as Warrior II, Pigeon Pose, Triangle, and Baddha Konasana. This will increase flexibility, and make the process of giving birth easier.
  3. Encourage women to mentally prepare for the experience of childbirth, through meditation and relaxing birthing breaths (in through the nose, out through the mouth). Avoid breath retention in pranayama.
  4. Decrease the number of inversions at around 36 weeks, unless the baby is in breech (in which case, some very gentle inversions may cause the baby to turn around)
  5. Avoid Downward Facing Dog.
  6. Avoid jumping and deep twists from the belly.
  7. Encourage women to lie on their sides, instead of their backs, and to avoid all poses that involve lying face-down, on the abdomen.
  8. Substitute a Supported Bridge Pose – with a block under the sacrum – for deep backbends.

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