AustralianYogaJournal-May2018

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YOGA FOR EVERY TRIMESTER

In Katie Manitsas’ The Yoga of Birth, she outlines essential knowledge

for yoga practice during each trimester.

1st Trimester (months 1-3)
This is a time when pregnancies can be vulnerable and some women are advised
to take it easy, but others can exercise as normal...The key is to adapt the practice
and make it appropriate for your needs...Care should be taken with back bending
and with creating constriction in any forward bends.

2nd Trimester (months 3-6)

This is often the time in the pregnancy that many women feel at their best...

The common aches and pains of pregnancy may begin to present themselves...

but yoga can help. During this time a yoga practice that is sustainable right

through until labour can be established. This includes time for rest,

appropriate pranayama and deep relaxation.

3rd Trimester (months 6-9 or labour)

At this stage in the pregnancy many women begin to feel tired again.

Nausea, heartburn or indigestion may appear too...Common sense leads

most women to rest more as they get heavier.

Mindful modifications and

precious props

Most yoga teachers already offer

modifi cations in a general class, and

although these may not be pregnancy

specifi c, these gentler options provide

alternatives for pregnant practitioners.

Using props that are offered for the less

limber will help facilitate a pregnant

practice, making space for baby and

avoiding over-stretching.

Davis explains that props are a

pregnant woman’s friend, helping them

to “feel comfortable, supported, and

most importantly, safe...An example of

this might be Prasarita Padottanasana

(wide-legged standing forward bend).

In early pregnancy, we can still place the

hands on the fl oor between the feet.

But as a woman progresses in her

pregnancy, it’s preferable to place her

hands on a prop (block/bolster) and

bring the spine more at a right angle.

And towards the end of pregnancy to

rest onto a chair in a restorative

variation of this posture”, she says.