Yoga during pregnancy 

Performing yoga during the pregnancy is a good way to train your breathing for during childbirth for example. Your body is able to prepare itself better to give birth. Furthermore, yoga during pregnancy also helps to strengthen your body and to make it more flexible. With the breathing exercises combined, your body stays in good shape and it will be able to recover faster after giving birth. There are a few exercises that you should avoid when you’re pregnant, that’s bending over backwards or a position where you’re compressing the belly. Try to listen intently to your body and don’t push yourself. 

Is performing yoga allowed when you’re pregnant? 

Doing yoga during pregnancy is a big recommendation. Not only does it help you prepare for childbirth, but it also helps you to relax your body and spirit. Do keep a few things in mind when you start doing yoga when you’re pregnant. You’re able to do more poses if you’ve already been yoga before your pregnancy. Don’t push yourself if you only started doing yoga once you became pregnant. You can’t expect your body to immediately be used to it. Start with a slow pace and guide yourself and your baby through it. Stop what you’re doing when your heart rate is too fast. Use a heart rate monitor to be able to track how far you can go with yoga. A high heart rate, for example being caused by jogging, will cause the blood to go to your muscles instead of to your baby. A heart rate that’s too high will decrease your baby’s oxygen supply. 

Yoga and pelvic instability 

Pelvic instability is a common issue caused during pregnancy. The pelvis is being made wider because of the hormone Relaxin. This is to prepare your pelvis for pregnancy. Not everyone is experiencing issues or pain with pelvic instability. Though everyone should be careful. The pelvis is unstable and is quick to be overtaxed. You can recognize an overtaxed pelvis by nagging or stabbing pain in or around the pelvic area. Start slowly and keep an eye on the effects of yoga on your body. Pain is a boundary. Stop when you feel like you’re going too far. 

What do you need for pregnancy yoga? 

You don’t need a lot for pregnancy yoga. You mainly need to have a calm environment, a soft surface like a fitness or yoga mat, a towel, comfortable clothes, grippy socks and the possibility to hold on to something for support. Stay close to a wall or to a piece of furniture that you can hold on to in case you’re losing balance. Click on one of the added products below to directly purchase your necessities.  

Necessity list: 

1. Yoga mat. 
2. Maternity leggings. 
3. Handy anti-slip socks. 

The benefits of doing yoga during pregnancy 

Doing yoga during your pregnancy knows a lot of benefits. One of the most important benefits of pregnancy yoga is doing breathing exercises, because they can help you during childbirth. Knowing how to properly breathe in and out while you’re pushing is very important. It mainly keeps the pressure on your head and belly low. You keep the abdominal pressure and the general pressure on your pelvis on a low level when you breathe through your stomach. Yoga exercises also help to keep your body flexible and it provides strength for giving birth. Your body will also recover faster after giving birth when you stay in good shape. Another benefit of yoga is the connection that you’re building between you and your baby. Some exercises strengthen that bond, especially during breathing exercises. 

The disadvantages of doing yoga during pregnancy 

There are a few disadvantages of doing yoga when you’re pregnant. These are things you mainly need to keep an eye on. 

Balance 

Your body changes every day when you’re pregnant. You’re gaining weight and the belly is growing. This means that your balance will shift every day as well. Do pay attention to this for when you want to perform a yoga exercise. You wouldn’t be the first to lose balance and fall while being pregnant.  

Heart rate 

Just like with working out, it’s important to not let the heart rate increase too much. Your body won’t see your baby as a priority and the oxygen-rich blood will primarily go to the muscles. Yoga isn’t extremely hefty, but do keep it in mind. 

Difficulty 

Yoga can become difficult for a beginner. Before you know it you’re all tangled up. Take a good look at which exercise you can perform and avoid movements where the belly can become compressed. 

Where to do pregnancy yoga 

You can basically do pregnancy yoga anywhere you want. Think of a quiet room where you have the space to place a yoga mat. It’s recommended to have the space to yourself, but only when you have a spot close to a wall or piece of furniture which you can hold yourself on to if necessary. You can also take yoga classes (maybe at a local gym) or watch a few clips on YouTube about it. Peace is most likely the most important thing, so look for a quiet spot in the house.

 

When to do pregnancy yoga 

Pregnancy yoga is recommended to do when you want to give birth in a good physical state. You also learn how to properly relax and how to control your breathing. Pregnancy yoga can help you a lot along the way and can provide you of some inner peace. It’s recommended to start with pregnancy yoga at the start of pregnancy. Think of week 12-16. You’ve already gone through a crucial phase and you are most likely to feel different already. Become fit, get to know your body better and get your breathing under control. The better in shape you are, the shorter the recovery period after childbirth will be. 

When not to do pregnancy yoga 

Pregnancy yoga isn’t recommended when you have underlying issues, balance issues or when you’re already far in your pregnancy. Pregnancy yoga will be quite the challenge in these cases, and it will most likely not give you satisfaction or peace. Don’t start with pregnancy yoga when you’re in the 8^th month. You most likely won’t be able to finish the course, given that yoga courses take a few weeks to complete. 

For how long can you do pregnancy yoga? 

There isn’t a certain period linked to pregnancy yoga. It’s advised to begin in week 12-16 and to quit around the eighth month. It’s also smart to listen to your body. Quit or paddle back to an easier exercise when it becomes too heavy.  

Pain during pregnancy yoga 

Your body is expressing a boundary when you’re experiencing pain during pregnancy yoga. Quit the exercise or prematurely stop the session. Your body grows heavier with each passing week and it will be harder to perform yoga exercises. Check in with yourself and your body to see you’re not crossing a boundary. You could start to feel a nagging sensation in or around the pelvis or in your lower back. This is probably your pelvic instability getting more irritated by the yoga exercises. Read everything about pelvic instability here. 

Is yoga exercise being covered by the insurance? 

Yoga exercises being covered depends on the type of insurance you have. Pregnancy yoga isn’t included in the base insurance. If you have additional insurances, pregnancy yoga may be partially or fully covered. Before you’re planning to become pregnant, it may be smart to keep the insurance in mind. You can get a lot covered if you’re taking additional insurance. It can be the case that you need to submit your invoice to your insurance, this also counts for additional ultrasounds.  

Is pregnancy yoga floaty?  

Yoga and pregnancy yoga often get labelled as being ‘floaty’, but they are as floaty as you make it yourself. It depends on your own perspective or the teacher’s way of guiding. If you’d rather want a less floaty version of pregnancy yoga and just focus on getting in shape through a variety of exercises, I’d recommend to get in contact with the teacher in question and take a proper look at the website that displays their services. You can often quickly see if the pregnancy yoga course is based on earthly connections or more on the physical aspect. It can also be the case that you’re actually looking for connections and that it can’t be floaty enough for you. If this is the case, you should also get into contact with the teacher. A pregnancy yoga class is also being guided by a physical therapist. Physical therapy is a scientific study. Physical therapist aren’t floaty by nature, but that also differs per therapist. If you’re looking for pregnancy yoga that isn’t floaty, it’s recommended to look at several physical therapists.  

Tips for yoga during pregnancy 

Below you will find 10 tips that will help you start with yoga during the pregnancy. 

1. 1. Hip openers. 
      Hip opener sequences during the pregnancy helps your body to stay flexible. Exercises that keep your body flexible give more relaxation during childbirth. Giving birth can go smoother for you and your body will heal faster when you keep it in good shape. You can recover faster after giving birth. 

2. 2. Do a lot of standing exercises. 
      Doing standing yoga poses helps your body to remain strong. Your arms receive more strength and your legs stay in balance. Just like the hip openers, these exercises help making your childbirth easier on you, because your body will be more flexible. But do keep in mind that your body changes every day when it comes to balance. Doing the exercises while seated gives you some additional safety. 

3. 3. Listen to your body. 
      It’s important to listen to your body when you’re performing yoga during pregnancy. You’re the only one that decides that you’re capable of doing. Your baby could be affected if you make a wrong movement by pushing your body. So say no when you don’t feel comfortable during a certain position. Each and every body has its own boundaries, but stick with your own boundaries. Avoid your stomach to receive additional pressure, this keeps the heartrate low. Don’t stand up too fast when you’re seated. 

4. 4. Adjust your posture. 
      Your belly may be in the way with certain yoga positions because it keeps growing. You shouldn’t feel bummed out about it, but you also shouldn’t push through too much. Instead, adjust your posture. Spread your legs when you bend over so that you make more space for your belly and your baby. Keep breathing enough and try to relax. That way it feels more comfortable to your belly and your little one. 

5. 5. Talk about it with your doctor. 
      Like I mentioned before, doing yoga when you’re pregnant is a good idea, but every pregnancy is different. You can experience having an infection or pelvic instability, which means that not every yoga position will be applicable to your personal situation. Discuss this with your doctor just to be sure about which sports are safe for you to do, and which sports are better to avoid.  

6. 6. Lay on your side. 
      Laying on your right side when you’re done with your yoga exercises helps your body to relax and come down from everything. Place your hand underneath your belly and breathe slowly. This prevents your blood vessels to be compressed and it’s also very comfortable for when you want to take a nap.  

7. 7. Stay close to the wall. 
      There’s a chance that your balance will be off once your pregnant, because your belly is heavier and this can affect your pelvis. It’s handy to perform your yoga exercises by standing close to a wall for support. This way you can lean against something for when you get tired. Leaning on something other than a wall is totally fine too, as long as it’s sturdy enough. Be careful and keep your feet bare, so that you cannot slip and potentially fall. 

8. 8. Don’t perform yoga in preheated rooms. 
      Warmth could be a danger to you and your baby’s health. Additional heat can affect the development of your fetus. I’m sure you know what it’s like to lay on the beach and then you start to sweat and feel dizzy because of the heat. That’s why hot yoga isn’t recommended during the pregnancy. It’s better to avoid the risks. 

9. 9. Tell your yoga instructor that you’re expecting. 
      It’s very important that you tell your yoga instructor about the bun in the oven. You can’t do every positions anymore and the yoga instructor will be able to adjust the positions for you, so that they’re good for you and your baby. Even if you’re only in the first month, tell them immediately. You don’t want to risk hurting yourself or your baby.  

10. 10. Take yoga lessons at home. 
        Some people follow yoga lessons online from the comfort of their home, but then it’s especially essential to transfer to pregnancy lessons. These will be a great help to your mind and to your baby, and you won’t perform any positions that are unhandy for the pregnancy. 

The 5 best yoga positions during pregnancy 

1. 1. Cat and cow exercises 
      The cat and cow exercises are good for when you wake up in the morning and you’re experiencing some morning stiffness. This helps your body to relax and it decreases stress. Get on hands and knees and make the back round and hollow like the picture below: 

2. Butterfly exercises 
   The butterfly exercise, also called the hip opener, helps you prepare for childbirth. You gently stretch out your pelvic floor by making movements with your knees. It’s best to do this before you go the bed, because this exercise tires you out and makes you sleep better. Lay on your back with pulled up knees and slowly let your knees fall to the sides. Feel the stretching sensation in your groin.
   
   
   

3. 3. Circling your pelvis 
      Circling your pelvis during pregnancy is best to be performed when your body is becoming a bit stiff throughout the day. This activates the muscles surrounding your pelvis and your upper legs wake up again. Circling your pelvis also helps to feel good in your body. Lay on your back and pull up one or both legs towards your chest with your hands. Now more the knees slowly back and forth or in small circles with your hands. This relaxes your lower back.  
      
      
      
      

4. 4. Upper back stretches 
      You can do these stretches when you feel a bit tired or when your back hurts. This exercise helps your muscles to become more flexible and removes the tension from your body. Sit with bent knees and separate them slightly. Slowly move forward with your torso and place your hands above your head on the floor. Stay with your buttocks on the heels of your feet and feel the stretching sensation in your back. Let your belly rest between the upper legs.   
      
      
      
      

5. 5. Relaxation exercises 
      I’ve already mentioned it before in the tips category, but laying on your side after performing exercises helps your body to rest. Lay a proper pillow underneath your head and close your eyes while you relax. 

You can find more information about which positions you can and can’t do during your pregnancy in the blog yoga poses during pregnancy. 

What to avoid during every trimester 

The pregnancy is divided into multiple trimesters. At a certain point, you’re unable to perform some yoga exercises because of your belly or weakening muscles. Below you will read what you can’t do when it comes to yoga during every trimester. 

First trimester 

There isn’t a lot that you have to avoid during the first trimester (the first months of your pregnancy), but it is recommended to already start avoiding some things because of the growing uterus. Don’t perform yoga exercises that focuses on training your abs, this will overwhelm the baby. Don’t jump either, because the uterine fluid where your baby is safely located needs to strengthen. Reverse yoga positions, like handstands, is only handy to do when you already have the experience. If you don’t, don’t start with them. It’s not safe if you don’t have proper balance when you’re standing on your hands with your legs up in the air.  

Second trimester 

It’s recommended to start avoiding more things during your second trimester (3^rd to 6^th month of the pregnancy). What already has been recommended to avoid in the first trimester, should of course still be avoided now as well. Bending over backwards, like the camel pose or upward dog, will be harder to do because your belly will be bigger by now, which throws you off balance quicker. This can also cause pelvic issues if you’re not careful. You especially need to keep your breathing and the blood pressure of your baby in mind.  

Third trimester 

All previously mentioned recommendations are still applicable in the third trimester (6^th to 9^th month of the pregnancy). Now it’s also recommended to avoid reverse positions, like the head stand and downward facing dog. This is because the baby has started to descend in this trimester, and by making twisting movements with your body, your baby could turn in the womb and end up in a breech presentation. Just like during the second trimester, it’s smart to keep an eye on your breathing during yoga during this trimester too. 

Don’t feel like doing yoga, but you do want to work out? Then have a read trough sporting during pregnancy to see which sport will suit you best! 

A good alternative for pregnancy yoga 

Pregnancy yoga knows a few benefits. You stay in shape and flexible, and you will enter childbirth with more control. Pregnancy yoga isn’t the only thing that has these benefits. You can also start with strengthening and/or relaxing pelvic floor exercises. These pelvic floor exercises strengthen the pelvic floor and ensures that you will have control over your pelvic floor. This way you also enter childbirth confidently, without yoga. Take a look at my module: Pelvic floor exercises during pregnancy. You will find weeks worth of material to exercise with. This module is a combination of relaxing and strengthening exercises.  

If you want to work on your recovery of your pelvic floor after giving birth, I could also recommend to take a look at this module: Pelvic floor exercises for after pregnancy. 

And lastly, are you looking for more information? 

Long story short, the pelvis is a complicated part of your body. Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.