Yoga for moms-to-be

Hello! and congratulations on your newest family addition! This will be an exciting time for you with all the changes taking place in your body physically and emotionally. Yoga can help keep your body strong and flexible for delivery and also help with the emotional release and relaxation you need to keep you on an even keel. However, with these changes taking place in your body, I advise the following modifications in your practice of yoga. Please note that you should get the thumbs up from your doctor before doing any exercise program. Also, the following modifications may not work for each mom-to-be, so it is always best to use your intuition and stop any pose that does not feel good.
Seated cross-legged on the floor, place the back of your hands on your knees, close your eyes and sit tall and as light as possible. Visualize that you are weightless, that you are floating in your hips. With your eyes closed, breathe slowly and comfortably, in through the nose and out through the mouth, as this will be more familiar to you when in labor. Visualize a peaceful place, put yourself there. Hear the sounds around you in your peaceful place. What do you hear? What does the temperature feel like on your skin? What do you smell? What colors do you see? Bask in the splendor and beauty that surrounds you. You are practicing yoga. :)
Feel free to modify any poses/flow you need to to accommodate your situation. Your instructor will be very understanding and encourage you to do so. After all, it is an individual practice. Groups of people just come together to share positive energy. There is no judgement, nor ego in yoga. Only love and support.
In general, when you practice sun salutations, modify the plank to upward dog or cobra by coming to your hands and knees and doing cat/cow. As baby grows, and you step forward to lunge from downward facing dog, you may want to step to the outside of your hand instead of the inside. This will allow more room for baby, and also provide more stability.
When working warrior sequences, replace Warrior 1 with a lunge. This way your baby and hips are facing the same direction. You do not want to run the risk of tearing by over twisting. Try to ovoid deep twists altogether. When doing seated twists or lunge twists, it will be easier to come into an open twist- twisting away from the leg, to allow more room for baby. However, try to keep the twist minimal. Good rule of thumb is to only twist above the bra line and keep baby pointing forward.
When doing core work, try to avoid lying on the stomach or back. You can replace core work at that time by coming to all 4's and doing spinal balance poses.
When doing balance work, remember your center of gravity will be different. It is always best to leave one foot on the floor, as to not overcompensate for the shift in balance. You have nothing to prove. Play with the balance, but gently.
Good poses to practice as alternatives will be seated wide straddle fold, seated staff fold- with legs open enough for baby, cobbler pose, and wide squat to prepare for birth. However, be aware that your ligaments will be a bit looser throughout your pregnancy due to relaxin. You may be able to go deeper in some poses, but dont do it because you can injure yourself.
Avoid lying on your back for long periods of time, especially if you feel light headed. The weight of the baby and the uterus presses on major blood vessels restricting blood flow. You may feel more comfortable lying on your side with a couple pillows (between your legs and under your top arm).
Triangle pose and extended side angle pose can help to relieve any lower back pain.
Deep back bends should be avoided as they tend to compress the uterus and overstretch the abdominal muscles. However, if not on the back for too long, a gentle bridge pose can help strengthen the back and even help reduce stress on the lower back. Pelvic tilts are a good way to take some pressure off the lower back as well.
Try to avoid holding any poses for extended periods of time as this can cause joint discomfort and possible inflammation around the knees, ankles and feet.
This is a great time to practice showing yourself compassion. Take each day as it comes and enjoy your bonding experience with your baby. Try not to be attached to your pre-pregnancy abilities, and listen to your body and your baby. This is not an exhausted list of modifications, as each mom will experience different challenges. Please see your doctor first for approval to practice yoga, and see your instructor for more modifications specific to your needs. Spend lots of time in meditation! :)