Do’s and Don’ts of Pregnancy Yoga

February 24, 2023 Mia Tarduno

“Everytime you give a pregnant woman a choice in yoga, you consistently empower them to make choices during their birthing experience.”

- Uma Dinsmore-Tuli

A pregnant body is healthy, strong, and resilient. During pregnancy, it is common for advice to be given about what “should” or “shouldn’t” be done for optimal health. As we know, women are rarely in deficit of ‘shoulds’. This pressure might come from books, articles, doctors, partners, or family members. Although these stories can come from a place of love and care for the pregnant person, they often do the opposite. When a woman believes or fears that she cannot do something, she gives her power away to a person, institution, or force beyond her inner knowing.

There are times for learning and integrating, especially in a new phase of life. Alongside of this collection of knowledge, there also must be a questioning, intuiting, and developing of self-trust. Yoga is a place where pregnant people can practice trust, choice, and self-honor. This still leaves many questions, both from pregnant people, and from yoga teachers about prenatal yoga. Are there movements that are dangerous? Could something hurt the baby?

Let’s release the fear, and tune into the wisdom of the body so we can learn how to care for ourselves, and the pregnant people we work with. When approached from a place of curiosity and attentiveness instead of fear and hesitation, both parties feel more held, comfortable, and trusting.

As a Pregnancy Yoga teacher, my mind was ignited when I stopped thinking about what could hurt the parent or baby, and instead started asking, what practices would be most nourishing for a pregnant body. Can you feel how different that is?

Previously, I was trying to fit yoga postures and practices onto a pregnant body. I was trying to recreate shapes so they could "fit in" with the rest of the class. When the veil dropped on this way of thinking, I absorbed, learned, and trained in new methodologies that did not put poses on pregnant students, but instead created new movements designed for the pregnant body and spirit. Women were relieved, excited, and empowered. This is the yoga I teach in my Private Sessions.

Pregnancy yoga is a nourishing practice that includes gentle, rhythmic movement, breathwork, and relaxation techniques to connect the pregnant person to their body and to connect them with their baby or babies. It helps the student learn techniques to soothe anxiety, discomfort, and overwhelm and embody a state of comfort, nurturing, and empowerment.

While some elements of these sessions may be unique to Pregnancy Yoga, they can also be used in any type of movement class. The graphic below can be referenced when doing an online class, taking a public yoga class, or it can be used by movement teachers.

Since I suggest always asking questions during pregnancy, I want to break down some of the most popular do’s and don’ts and explain them in a bit more detail. The more information you have, as a woman, the more informed choices you will be able to make.

Laying on the stomach

A quick google search about laying on your stomach during pregnancy had my head spinning, so here’s the details. It is ok to lay on your stomach during pregnancy. Especially during the first trimester it may feel nice. There is plenty of cushioning for the growing baby to have a soft landing pad. As the belly grows and breasts may become tender, laying on the belly will likely become uncomfortable due to pressure on the belly and chest, and may make it difficult to breath. Since it is favorable for both mother and baby to allow the baby a lot of space, once stomach laying becomes uncomfortable, it can be replaced with gentle standing or kneeling backbends and side laying positions.

Laying on the back

Myths are being busted about back laying during pregnancy. The belief comes from the idea that the extra weight of the uterus will put pressure on the Inferior Vena Cava, which is the main vein that carries blood and oxygen to the baby. Recent research has found that even when women sleep on their backs up to 30 weeks of pregnancy, there is no additional risk of health complications. What seems to be most important here, same as with all of the do’s and don’ts, is the comfort of the mother and the baby. If laying on the back produces dizziness, nausea, indigestion, or difficulty breathing, then it’s a no go. If it feels wonderful, it’s ok to be there especially if it is for a few moments during exercise.

After 30 weeks, laying on the back may become more uncomfortable because of the additional weight, pressure on the back and pelvis, congestion, and nausea. In this case, keep a tilted bolster close by to allow the spine to stay at an angle. This may make breathing easier as well.

Constricting the breath

As adults with fully formed lungs, we can hold our breath with relative ease for short periods of time. Many yogic breathing techniques advise holding or pumping the breath. This has proven mental and emotional benefits in bodies that are not pregnant. Holding of the breath, beyond that which happens naturally at the end of an exhale and inhale, is unnecessary during pregnancy. Think of it this way, if it brings stress to the mother, it brings stress to the baby. While babies and mothers are strong and resilient, they will encounter enough stress throughout daily life and do not need to restrict oxygen at this life stage. Allow the natural, magical, emotional changes that are occurring to be enough to cherish and work through during this time. Intense breathing techniques may also exacerbate feelings of dizziness or pressure in the chest. If a class is practicing a breathing technique that involves forceful breath, pumping of the breath, or holding the breath, a pregnant student can enjoy easy meditative breaths of their own.

Doing what the teacher says

To wrap up the do’s and don’ts, it is important that each pregnant student is given full permission to choose the movements that fit them on any given day. As the quote that started this blog post states, “Every time you give a pregnant woman a choice in yoga, you consistently empower them to make choices during their birthing experience.” Yoga is the perfect place to practice self-advocacy and choice that will become important during labor and parenthood. Knowledgable teachers will keep students safe, and offer the most nourishing movements to help the student feel empowered. Even more so, the most empowering movements come from those that are chosen from the student. So pregnant students, take your time and decide if you would like to do a movement or not. Feel free to ask questions, get curious, try things, and decide if it is a good fit for you on any given day. Teachers, please allow students to ask questions, try things, and do something differently than you. Know that this may be the most empowering and nourishing choice for them.

Next steps

If you’d like to integrate yoga, rituals, and ceremonies for women’s health into your life, look into working with me.