Do you feel drawn to include yoga as part of your self-care during your pregnancy? Makes sense. Breathing and taking time to connect with your body and baby has been shown to have positive effects.

Yoga as a form of moderate intensity exercise can:

  • lower blood pressure
  • lower heart rate
  • decrease anxiety
  • increase resiliency in stressful situations

As you breathe and connect with your pelvic floor, you have the opportunity to improve coordination—finding both the contraction as well as the relaxation phase, which is important for both labor and pelvic health in general.

Prenatal yoga

You might find a lot of postures feel comfortable for you all the way through the third trimester. If so, be sure to modify the posture fit your changing body. Here are some specifics to keep in mind.

No hot yoga

I know, I know. Devotees of a hot yoga practice love the feeling of sweating it out on the mat. Unfortunately, your baby will not like that and serious complications could occur. Be safe.

Use props

Balancing postures are a cornerstone of many yoga practices. With the amount of sitting most of us do during the work day, standing on one leg and balancing can be quite challenging.

Warrior 1, 2, and 3

Place your hand on a wall or the back of a chair for Warrior 1 and Warrior 3. For more support during Warrior 2, you can choose to have your back close to the wall in case you lose your balance.

Using the wall for support while doing Warrior 1 pose during prenatal yoga

Use a wall for support during Warrior 1. You can also use a chair for support.

Lean against the wall for support while doing Warrior 2 pose during prenatal yoga

Lean against the wall for support while in Warrior 2 pose.

Using the wall for support while doing Warrior 3 pose during prenatal yoga

Warrior 3 using the wall for support. Like Warrior 1, you can use a chair instead.

Tree pose

Tree is another great standing pose that you might want to modify by holding on to a support. You can also lower your foot to make contact with the inner lower leg instead of the inner upper leg to make the pose more manageable.