Practicing yoga throughout your pregnancy can be one of the most empowering, enlightening and inspiring experiences imaginable. The practice vastly supports your own health and wellness, easing the wretched leg cramps, lower back pain and swollen feet associated with carrying a baby. Moreover it also deepens your connection to your baby, while teaching you breathing techniques and movement rituals to assist you throughout your labour. Whether you are attending a specific prenatal yoga class or a all-level yoga class with your growing belly, the overall experience can be dramatically transformed by applying some or all of these tried and true tips from pregnant yogi-mamas.
1. Talk to your yoga instructor before class. Telling your yoga instructor about your pregnancy, what trimester you are in, and any complications or reservations you have about your yoga practice, enables your instructor to fully support you during class.
2. Practice near the door. In case of emergency – nausea, bathroom breaks or otherwise – avoid the hassle of scrambling through the room to exit and set up your mat near the exit.
3. Avoid heated classes. Pregnant women are advised to avoid increasing their body temperature too much which may increase neural tube defects and risk of overheating.
4. Use Props. More than ever, placing blocks under your hands in standing forward folds or sitting up on a bolster in seated poses can add a layer of support that your growing belly and rounding spine will love you for.
5. Go pee. There tends to be a shame or guilt around leaving the studio mid-class to go pee, but consider that there is a little human bearing down on your bladder all the time, and by holding it in you run the risk of UTI or leakage. You will enjoy your yoga practice far more if you take the time to step off your mat and hightail it to the bathroom.
6. Avoid pain and pressure. If you practiced yoga regularly before pregnancy, many of the asanas and breath work are fine to continue practicing. However, it is wise to skip certain poses that trigger pain, shortness of breath, high blood pressure or dizziness. Some recommendations to avoid include: inversions, intense abdominal work, deep back-bending, belly-down postures, deep closed twists, breath retention or breath of fire.
7. Plan your food and drink. If you have not already gotten into the habit of stashing your bag with fruit and crackers and granola bars, now is the time to do so. While traditional yogis resist eating hours before their yoga practice, my body forced me to abandon this rule during pregnancy. Especially in the first trimester, if you body is yearning for a snack, indulge. For hydration, experts recommend 8-12 glasses of water each day, with one more class for every hour of exercise.
8. Be mindful of adjustments and essential oils. While many of us adore the sensation of aromatherapy application or hands-on adjustments during yoga, it may be better to opt out during your pregnancy, unless you are with an experienced prenatal teacher. Various essential oils have adverse effects during pregnancy, while an unexperienced hands-on adjustment may risk throwing you off balance.
9. Listen to your body. More than ever, honour the invitation of deep inner listening. Slow down when you tire or lose connection to your breath, give yourself permission to opt out of poses that do not suit you, and take breaks as necessary. This is especially important when attending general classes where the group pressure to stay synchronized threatens to mute that inner voice. Your teacher and fellow students will compassionately understand why you are adapting the poses, twisting in the opposite direction to create an open twist, or doing cat-cow instead of cobra in your vinyasa. If you find the pressure too much to handle, it may be time to switch to prenatal specific classes.
10. Explore mantras and chanting. While chanting was not a regular part of my yoga practice pre-pregnancy, I found that every time I chanted OM or sang mantras, my baby danced inside my belly, and I felt inspired and reinvigorated. In Kundalini tradition, chanting the Adi Shakti mantra invokes the power and strength of the divine feminine and creative force. It is said to connect to the highest manifestation of the mother.
Adi Shaki, Adi Shaki, Adi Shakti, Namo Namo
Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo Namo
Pritham Bhagvati, Pritham Bhagvati, Pritham Bhagvati
Kundalini Mata Shakti, Mata Shakti, Namo Namo
I bow to (or call on) the primal power
I bow to (or call on) the all encompassing power and energy
I bow to (or call on) that through which God creates
I bow to (or call on) the creative power of the Kundalini, the Divine Mother Power.
In a 2005 study published in the Journal of Alternative and Complementary Medicine, it was concluded that women who practiced yoga regularly during pregnancy were less likely to have preterm labor to or deliver a low-birthweight baby. Practicing yoga during pregnancy can become a shining light during otherwise trying times. The practice can relieve stress, tension and physical pain while building community and preparing your body and mind for the process of labour. As a yoga teacher, prenatal yoga teacher and pregnant yogini, the aforementioned tips come from my personal experience and the experiences of my students. Ultimately, the choices you make during pregnancy are up to you (and your doctor or midwife). For further support on your prenatal yoga journey, visit www.ashleyholly.com or follow my prenatal yoga journey on Instagram.
“Birthing is the most profound initiation to spirituality a woman can have.” – Robin Lim
Pregnancy is transformative in more ways than I ever could have imagined. While my yoga practice has always been a constant source of physical, emotional and energetic healing throughout my life, I had no idea that so much of it would be stripped away during pregnancy.
My prenatal yoga practice has taught me how to focus on the little miracle brewing inside of me, rather than the nausea, fears of motherhood and inevitable exhaustion. My practice has also given me permission to slow down, and sometimes, to abandon my practice altogether, when my body says no. For years, I have asked my yoga students to “listen to your body”, and in pregnancy, this becomes the most truthful and accessible mantra. Every woman’s pregnancy journey is unique, and so is their yoga practice, so I encourage all expecting mama’s to explore their own prenatal yoga preferences and practices, ultimately prescribing their own sequence that suits the dynamics of their own pregnant body. Please check with your doctor of midwife before beginning prenatal yoga.
Alas, here are my favourite yoga postures during my second trimester.
The hottest new trend hitting the yoga community is far less independent and far more collective than your typical yoga practice. Rather than staying glued to your yoga mat and desperately avoiding eye contact with everyone else in the room, partner yoga classes invite yogis to connect on a much deeper level, engaging in everything from steady eye contact to therapeutic touch to playful acrobatic moves with one another. That said, partner yoga does not have to mean hyper-advanced circus-like flying across the yoga studio, and can be practiced in much more subtle, haha yoga style.
Partner yoga is celebrated internationally for connecting two people in the creation of new, dynamic and supported yoga postures that use a fellow human body to add resistance, depth and new expression to the postures. Partner yoga is an exciting new way to approach your yoga practice accompanied by your partner, friend, family member or even stranger in one of the most powerful team building exercises out there.
The Need for Touch
The following examples show the drastic need for more touch in our society:
- When a cat cafe opened in downtown Toronto last year (a few blocks from my house), people patiently waited in long lineups to snuggle up with some stray cats over a cozy cup of tea.
- I teach private yoga at various tech startups that welcome pets in the workplace, noting the emotional benefits of a midday cuddle.
- Almost every summer weekend in Toronto at Yonge and Dundas Square, you can find strangers with kind smiles and open arms offering “free hugs”, and, ever more beautifully, people from all different walks of life, taking them up on their offer.
- In the UK, a cuddle cafe – complete with stuffed toys – recently opened with the sole intention of increasing happiness levels. In Japan, the new trend is rabbit cafes.
- Most tellingly, if you are feeling lonely and ‘out of touch’, the Rose Sheep service in Tokyo will send you someone to sleep by your side and cuddle you to bed (nothing more than snuggles). The cuddling service is increasingly popular with married women in their 30’s and 40’s.
Once upon a time, I had this grand dream that I could record a cheeky (but functional) series of airplane yoga videos on a flight, send it to the Presidents of Air Canada and Westjet, and be hired to film an in-flight yoga program. It almost worked, except after 3 minutes I was shut down by the flight attendant for illegally filming on an airplane.
The holidays are hard on our bodies and our stress levels. Staying balanced is key to coming back to reality in January without feeling guilt and shame over a month of binge eating and binge drinking without our regular fitness, yoga and wellness routines. I can be found guilty of this every single year. Each holiday season, my husband and I spend most of the time either on the road driving to a holiday party or salivating over cheese plates. While I always drag my yoga mat with me in hopes of hitting up a local yoga studio, the truth is… it never happens. Last year, I was so grateful for those quiet moments between festivities where I could roll out my yoga mat in my childhood bedroom to stretch (and digest) out my holiday gluttony. This year, I am sharing my beloved yin yoga for digestion routine with you.