Ashtanga Yoga
For Pregnant Women
The practice of Ashtanga Yoga for Pregnant women is always to be considered on a case by case basis in consultation with a physician, health care practitioner, and importantly, a qualified Ashtanga Yoga teacher.
Please keep in mind that these are only some of our thoughts on practicing while pregnant, and should not be taken as specific personal advice.
You will read many opinions about Yoga for Pregnant women; ultimately, it is up to each individual practitioner to decide what is the right practice to pursue during pregnancy.• Many women during the first trimester of pregnancy, find it feels more natural and comfortable to avoid practicing any Yoga postures at all, and simply spend this time focused on resting and nesting. • Sri K. Pattabhi Jois and Sharath Rangaswamy advise NOT to practice Ashtanga Yoga during the first trimester. • As it is generally advised not to begin any new activity while pregnant. Students who do not have an established Ashtanga Yoga practice should generally NOT begin the primary series for the first time when becoming pregnant. If a woman has never practiced Ashtanga Yoga, a better option may be to attend a Prenatal Yoga class specifically designed for expecting mothers.
• Every pregnancy is different. What feels right and good during one pregnancy may not feel right during a subsequent pregnancy, and one woman’s experience cannot account for every woman’s experience. Each pregnancy is a very individual, so it is important to listen to your body, and pay attention to its needs.
• It is important to remember that when practicing Yoga while pregnant, the goal is not to “purify the body,” but rather, it is to nurture yourself and the little life growing within you. • Yoga should be used as a means to increase your awareness, and to “tune in” to what is happening within yourself on a deeper level.
Yoga for Pregnant Women
The mantra must be:
“nurture, nurture, nurture.”
Yourself and your Baby.
• There are increased amounts of the hormone Relaxin present in a woman’s body during pregnancy, so the practice of Yoga needs to be approached with a great deal of awareness and caution. This caution is necessary as there is greater mobility due to this hormonal release, and a student may have insufficient strength to safely support her new range of motion and flexibility. The body may feel much more ‘open’ or ‘bendy’ and so it is important not to strain or over stretch the muscles and ligaments. • When pregnant, if something makes you feel uncomfortable, nauseous, or over heated, then it is imperative you listen to your body and avoid those postures or activities that cause discomfort. Refer to the MANTRA ABOVE.
Do not “push through” discomfort.
• Listen closely to what your body is telling you. Your experience will be different day to day. Maintain a gentle “nurturing” approach on and off the mat.• If you have uncertainty about your yoga practice and especially if you have had any history of medical complications or miscarriages, you must act in consultation with your physician and your yoga teacher.
Yoga For Pregnant Women: Thoughts For Teachers
• Provided there are no complications with the pregnancy, if a student has a regular and consistent Ashtanga Yoga practice (generally over two years), then it would be fine for her to continue to practice during her pregnancy, introducing appropriate modifications for certain postures as the morphology of the body changes.• As a teacher working one-on-one with pregnant students helps to meet each woman’s own unique needs and concerns as they practice. Most practitioners will have an intuitive sense about what they can and cannot do, and as a teacher you need to respect their requests. • The Mysore Style approach is the best way of working with a pregnant practitioner, as she can move through the postures at her own pace and follow her intuition as she practices. As a teacher you can work more closely with the student to meet her personal needs. • Pregnancy is a time for “nesting and nurturing,” not “cleansing and purification.” • As a general guideline for yoga and pregnancy: Any postures with “half lotus” or with the heel pressing into the lower abdomen, need to be modified by moving the heel to away from the navel or pubic bone region. These postures can be practiced by modifying the placement of the foot, or can be omitted altogether.
We would love to have you join our Prenatal Yoga Class!
For more information please see:
Pregnancy Yoga Classes
For more information on Yoga for Pregnant Women, please feel free to read this article written by Ashtanga Yoga Practitioner and mother, Mae Yoshikawa:
Yoga During Pregnancy
** Ashtanga Yoga Victoria is not making specific recommendations of any kind for the practice of Ashtanga Yoga for pregnant women.
If practicing Yoga while pregnant, please consult your physician, and ONLY practice under the direct guidance of a qualified teacher. **
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