A Journey Into Yin Yoga

SCIENCE OF YIN YOGA 69

TABLE 4.1 Yoga Practice Tips for Pregnancy

First trimester

(weeks 1-13)

This is the time when morning sickness can cause symptoms of nausea, dizziness,

and tiredness. Avoid practicing during these episodes of sickness.

• Avoid all twisting poses, even modified twists.


• Lying on the belly is OK, but breasts are often sore.


• Lying on the back is good, especially because you can’t in the second and third
  trimester.


• Don’t hold your breath; it worsens dizziness.


• Inversions like legs up the wall and supported bridge are OK.
  Second trimester
  (weeks 14-28)

The baby bump is starting to show.

• Avoid lying on the back and the belly.


• Avoid all deep backbends.


• Energy in the body returns.


• The hormone relaxin increases in the body, which relaxes pelvic ligaments.


• The baby doubles in size.


• The second trimester presents the highest likelihood of injury to the mother, so
  practice with extra sensitivity.


• Listening to intuition is important.
  Third trimester
  (weeks 29-40)

Avoid lying on your back.

• Risk factors for baby have decreased, but always proceed with care.


• This is the time to mentally prepare for childbirth.


• Take big breaths with audible exhalations.


• Drink plenty of healthy fluids to avoid dehydration.
  Postnatal
  (post birth for 40
  days)

Mom creates the energetic environment for the baby.

It is best for mother to sleep when the baby sleeps to enhance recovery.

• Be patient, some women’s recovery takes a year.


• Relaxin will continue to flow through the body as long as you are nursing.


• Work to repair the pelvic floor through exercises that involve adduction of the
  inner thighs.


• Rebuild the core muscles by strengthening the transverse abdominis, the deep
  muscle that runs along the front and side of the abdomen.


• Regain full function of your body through a strong and slow practice that concen-
  trates on contracting the muscles to support the joints.

yogis did, and as we continue to explore, you will see how remarkable yin

yoga can be for you and your spine.

Now, please don’t think that I’m disparaging people who go to the gym. I’m

a big fan of cross-training. I’m just advocating for making choices dominated

by your wisdom over your vanity.

“A fl exible spine is a fl exible mind.” —Yogi Bhajan