AustralianYogaJournal-May2018

62

may/june 2018

yogajournal.com.au

COMMON POSES & HOW TO

MODIFY DURING PREGNANCY

TADASANA - MOUNTAIN POSE (NOT SHOWN)

Practicing with feet wide (hips width or slightly wider) will

make it easier to balance and create space when folding

forward in sun salutes.

BELLY DOWN POSES SUCH AS COBRA POSE

When other students are practicing backbends on the

floor, pregnant women can modify by coming into a

backbend on the hands and knees. Start on all fours then

extend the right arm out in front and the left leg back.

If comfortable in your body, reach back and hold the left

foot with the right hand to experience an opening in the

shoulders and a gentle back bend. Be mindful not to arch

the spine too much. Hold for a few breaths then switch

sides. Alternatively, rest in a wide legged child’s pose.

ADHO MUKHA SVANASANA -

DOWNWARD FACING DOG

Practice this pose normally if comfortable, or to modify,

place a block/bolster beneath your forehead so that your

head is supported and your belly stays elevated.

Consider these modifications with and without props

for your students and yourself during pregnancy.

ILLUSTRATIONS: BY INSPIRING; SHUTTERSTOCK.COM