By Jean Munoz

As a woman, being pregnant is one of the most powerful experiences you can have. Perhaps for the first time, you are acutely aware of the complexities and intelligence of your own body. While the physical and emotional changes you experience may bring awe and excitement, they can also bring discomfort, fear, and that feeling that you’ve lost control of your own body. Your body is no longer just you, as you are now sharing sacred space with your unborn child, and everything you do now–all that you eat, think and feel–is shared by your baby. This responsibility, and your inherent desire to nurture and love your child, can be seen in your increased focus on nutrition, exercise, rest and general wellness. It is this desire that leads many women to prenatal yoga. For many, this is their introduction to yoga. On the mat, you get an opportunity to enjoy a connection with other moms-to-be while preparing your mind, body and spirit for labor, delivery, recovery and the journey into parenthood.

Shane Gridley started her regular yoga practice when she was pregnant with her first child. Now, pregnant with her second, Shane continues her practice. “On days I do yoga, I feel better. I sleep better. I’m relaxed.” Many women are drawn to yoga for the physical benefits it offers: increased strength and flexibility, better circulation and balance, reduced swelling, and relief from insomnia or back and leg pain.

For Shane, Yoga also offers an opportunity to slow down and truly experience the joy of pregnancy. “Your body changes so quickly. With my yoga practice, I am in touch with my body and my breath, so I can connect on a deeper level with my baby.”

Giving birth allows you the ultimate experience in “giving.” As a mother, you will continue to cultivate this trait. What sometimes gets lost along the way is the ability to nurture and give to your self. In the whirlwind of to-do lists and obligations, it is easy to feel pulled out of balance and into the stresses of daily life. Your inner voice can become stifled, and you lose touch with your own needs. Yoga practice can help you make time to nurture yourself and replenish the energy you expend in caring for your family.

Lisa Bennett, pregnant with her first child, and experiencing drastic changes in her own body, feels yoga provides her an opportunity to cultivate acceptance surrounding her pregnancy. “With yoga, I let go of effort, fear, and self-judgment about my body. I forget about any discomfort that I’m feeling. Through yoga, I’m moved into a place of surrender where I am filled with the blessings of what it means to literally give myself to growing a child.”

We spend our lives attempting to avoid pain and discomfort. Pregnancy forces you to face both. Yoga is helping Lisa accept the reality of her pregnancy and inevitable labor. Her prenatal yoga classes help her tune in to her own needs, nurture herself, and experience the beauty of the life growing within her. She can surrender to it all because she knows that no matter how intense or uncomfortable the experience of labor may be, it is just a temporary state.

As you build physical strength in your yoga practice, you also develop inner strength by building confidence in your body’s capacity to give birth. Yoga also guides you to align your mind with the rhythms of your breath, connecting you to the rhythms of your body. It teaches you how to strike that balance between effort and surrender, making difficult challenges as easy as possible and allowing you to open your mind and your heart (instead of resisting), so you are prepared for both the inherent challenges of pregnancy and labor, and the amazing joy that they bring.

Getting Started
No matter how busy your life, prenatal yoga allows you to indulge–even binge!–in guilt-free self-care where you can love your body and your baby. When practiced safely, with mindfulness, yoga brings a tremendous amount of joy as you find your balance, build up your strength, bond with other moms-to-be and cultivate confidence. If you’ve never done yoga, you should only do prenatal yoga–preferably with an experienced prenatal instructor who can guide you through modified postures appropriate for pregnancy. While each trimester presents its own needs within a yoga practice, there are a few things you must be aware of before beginning, as these apply to any stage of pregnancy:

Things to Know Before You Start Practicing:

1. Check with your doctor. If you are new to yoga, have any history of miscarriage, or have any medical conditions or injuries that might require special attention, please consult with your physician prior to beginning your practice.
2. Listen to, and honor, your body. If you feel discomfort, stop. Never force, push or strain if you run into difficulty. If you are in a yoga class, ask your instructor to provide modifications. When appropriate, seek advice from your doctor.
3. Move into the postures slowly. As you stretch, you’ll want to stop at the first point of tension. Avoid poses that stretch the muscles too much, particularly your abdominal muscles. While pregnant, your body produces a hormone called relaxin to help soften your bones and ligaments in preparation for childbirth. Without awareness, you are more likely to pull muscles.
4. Don’t hold your breath. Avoid any breathing techniques that require breath retention.

What follows is a brief introduction to just some of my students’ favorite prenatal yoga practices:

Begin With the Breath
While much emphasis is made on yoga postures, yogic breathing techniques are an invaluable part of any prenatal practice, helping you connect to your body, stay calm and relaxed and focus your mind. As you practice your postures, be mindful of your breath and begin each practice with a breathing exercise. The deep diaphragmatic breath is one option (described below).
The panting breath is another breathing technique you should master while pregnant. Rooted in yoga tradition, and taken mainstream by the Lamaze technique, the panting breath is known to help women manage the pain and discomfort of labor. Practicing this breathing technique within a yoga or Lamaze class will bring you a sense of relief as you enter into childbirth.

Deep Diaphragmatic Breathing
Benefits: This technique releases mental and physical stress and tension. It calms the mind, and induces a state of relaxation.

Instructions: Begin your practice in a comfortable seated position. You may want to sit on a blanket to tilt your pelvis forward, which will allow you to sit with a straighter spine. Close your eyes, and place your hands over your belly. Allow your mind to focus on each inhalation and each exhalation. Let go of any thoughts that distract you from focusing on your breath. When you find yourself caught up in thoughts of the past or future (which inevitably happens), just gently guide your awareness back to your breath, and back to the present moment.
As you inhale feel the breath moving into the lungs, and feel your belly rise into your hands. As you exhale, feel your belly relax. You may remove your hands, and place your palms up on your knees. Continue your breathing for up to five minutes. As you begin your asana practice (practicing the poses), you can continue this breathing technique, keeping your mind focused on the breath.

Tadasana (Standing Mountain Pose)
Benefits: As the foundation to other standing postures, Tadasana promotes proper posture, healthy breathing and spinal awareness while also relaxing the body and calming the mind.

Instructions: Stand with your feet a bit more than hip width apart to create space and room for the baby. Point toes forward. Distribute your weight evenly on both feet and through your legs, using thigh muscles to lift knee caps. Be sure to tuck the pelvis to avoid a sway back. Relax shoulders away from ears. With each inhalation connect with gravity, and feel yourself grounded into the earth. With each exhalation, lift every part of your spine upward vertebrae by vertebrae.

Cautions: People with hyper-extended knees should keep them slightly bent. Be careful not to push the knees back when lifting the thighs.

Trikonasana (Triangle Pose)
Benefits: This posture releases the hips, legs and spine, opens the sides of the body and builds strength in the legs.

Instructions: From Tadasana, bring legs 3-4 feet apart. Turn your right foot out to a 90 degree angle, making sure to line your heel up with the middle of the back foot. Turn the toes of the back foot forward slightly, and press into the outside of the back foot. Make sure that your right knee points the same direction as your right toes. The pelvis remains facing forward, if possible, however it is more important to align the right knee and toes which may mean allowing the left side of the pelvis to rotate forward. Use the strength of your legs to support you here, contracting your thigh muscles to pull your knee caps up. Keep your weight evenly distributed between both feet. Lift your arms shoulder height and extend out horizontally from shoulder blades to fingertips. Extend your right arm and right side of your torso to the right moving your left hip to the left. As the right side of your torso extends, lift your left arm up rest your right hand on your right leg or on the floor. Look up at your left hand, or down towards your right. Focus on lengthening through the arms, the neck and spine. Focus on your breath, and hold for as long as is comfortable. Repeat on other side.

Suggestions: As you progress through your pregnancy, or need additional support, you can rest your hands on a chair.

Cautions: Those with hip replacements should not do this posture. Those with posterolateral disc herniation may find the slight twisting of this posture uncomfortable. If this is the case, be sure to use a chair for support or give yourself permission to skip this pose.

Virabhadrasana II (Warrior II)
Benefits: Warrior pose will increase your strength, generate courage and self-confidence. It will open your hips, improve posture and energize the entire body while promoting a sense of calm, inner joy and willpower–all valuable tools for childbirth.

Instructions: From Tadasana, step legs out 3-4 feet. Rotate your right foot out to a 90 degree angle, making sure your right heel is in line with the middle of your back foot. Turn the toes of your left foot in about an inch. Lengthen your arms directly out to your sides while keeping the tops of your shoulders relaxed. Bend your right knee, making sure that your knee does not extend beyond your right ankle. If it does, then widen your stance. Keep your back leg active, and push into the outside of the back foot. Look over your right hand. Feel the strength of your body supporting you here. Focus on the breath, on cultivating courage and relaxing even in the midst of exertion.

Cautions: While pregnant, you will tend towards a sway back, so be particularly sure to keep your pelvis tucked.

Malasana (Garland Pose)
Benefits: Helps to keep hip joints and pelvis mobile. This is an ideal pose in your ninth month to encourage the baby to drop down into the birthing canal.

Directions: Stand with your back against the wall, and step your feet 18 inches apart. Slowly drop your weight into your heals. If it is more comfortable, you can lean forward slightly from your hips, so your back is free. Place hands together in prayer position, placing elbows against the knees. If you have trouble keeping your heels on the floor, you can place a rolled mat or towel under them. Hold this pose as long as is comfortable, and try to work up to 3 minutes.

Cautions: Do not practice this pose if you have hemorrhoids, painful varicose veins or a cervical stitch.

Cat/Cow
Benefits: This is a great prenatal stretch, stimulating pelvic movement and bringing circulation to the spinal column. Being on all fours helps get the baby into optimal position for birth.

Instructions: Begin with hands, knees and feet hip distance apart on the floor. Knees should be directly under your hip joints, and hands and arms under the outside of your shoulders. Spread fingers wide. As you inhale, lift between your shoulder blades and push your spine towards the ceiling. As you exhale, let your back become concave and move towards the floor. Continue flowing with your breath, for 1-3 minutes.

Cautions: If you have any neck discomfort or problems, move gently and only go as far as is comfortable. For those with knee problems, you can place a blanket or soft padding under the knees.

Balasana (Child’s Pose)
Benefits: Relaxes the mind, relieving stress and fatigue. Stretches the low back, hips and groin area and encourages widening of the pelvic canal.

Instructions: Kneel on the floor. Touch big toes together, and sit on your heels. Separate your knees so they are wider than your hips, allowing enough room for your belly. Position bolsters or blankets in front of you, and bend forward from your hips. Visualize your spine lengthening. Stretch your arms forward, elongating your spine further. If your knees are uncomfortable, place a cushion or blanket between your buttocks and heels. If your ankles are uncomfortable, place a rolled towel under the front of your ankles. Hold this pose for several minutes, or for as long as you want.

Cautions: Avoid compression of your abdomen. If you have knee problems or injuries, and if you experience any discomfort, you may need to avoid this pose.

Janu Sirsasana (Head-to-Knee Pose)
Benefits: This posture calms the mind, opens hips and spine, and tones and stimulates abdominal organs and the sex glands.

Instructions: Sit in a cross-legged position, with sits bones squarely rooted into the mat. From this position, lengthen your right leg out to the side with your left foot to the inside of your right thigh. Press your left knee towards the floor. If it doesn’t connect to the floor, place a blanket underneath it. Inhale as you bring your hands up the front of your body, stretching tall and lengthening through your spine. Rotate over your extended leg. As you exhale, bend forward from your hips lengthening through your spine bringing your head towards your knee. If you need to, you can bend the right knee. Only go to the first point of tension, and allow yourself to relax deeper as you focus on your breath, surrendering completely into the pose. Hold for as long as is comfortable, building up to 3 minutes. Repeat on other side.

Cautions: As your pregnancy progresses, practice with your spine in an upright position. Those with disc problems should be cautious.

Upavistha Konasana (Open Angle Seated Forward Bend)
Benefits: Deeply releases the groin muscles and legs. Increases circulation to the pelvis, sex organs and glands and moves energy out of the head into your core.

Instructions: From a seated position, lengthen both legs out to the side as you firmly root both sits bones into the mat. Use the support of your arms if needed to bring your spine into an upright position. Turn your knees to face upward, and press down through the length of your legs. Continue to lengthen through your spine, and allow yourself to slowly hinge forward from your hips. Use your hands for support, and go just to the first point of tension. Focus on your breath, and allow yourself to relax into the posture. Build to hold the posture for up to 3 minutes, or as long as is comfortable.

Suggestions: In the later stages of pregnancy, practice with your back in an upright position only. You may want to place your back against a wall, or support your hands on a chair in front of you.

Cautions: Be extra cautious in this pose if you have any hamstring, adductor or groin pulls or sciatica.

Baddha Konasana (Bound Angle Pose)
Benefits: This posture grounds you, and is an excellent way to release and open pelvis, hips, groin and lower back. It increases circulation to all of the organs of the pelvis. This is a powerful prenatal pose, and can be practiced daily unless there is incompetence of the cervix or pelvic floor.

Instructions: Sitting on the edge of a blanket, or bolster, place the soles of your feet together. Pull feet towards you as much as possible, and press the knees out to the sides. Keep your back straight, chest open and shoulders relaxed away from your ears. You can place hands around the feet or in prayer position in front of the heart. Focus on your breath as you hold the posture for as long as feels comfortable, or up to 3 minutes.

Cautions: If you have knee problems, seek advice from your yoga instructor or your physician. This is not appropriate for those with hip replacements.

Supta Baddha Konasana (Reclining Bound Angle Pose)
Benefits: Like Bound Angle, this posture is an excellent way to open pelvis and hips. It relieves nausea and promotes easy breathing. It also opens shoulders and relieves tension in your upper back.

Instructions: From Bound Angle, you will place bolsters or blankets behind you. Sit at the edge of the bolster with your sacrum touching the edge of your bolster. Lie back until your head and torso rest comfortably on the bolster, and your buttocks and legs are on the floor. You should not feel any discomfort in your lower back. Remain in this position for as long as is comfortable, or up to 10 minutes, allowing yourself to relax completely.

Cautions: If you have knee problems, please consult with a qualified yoga instructor, or with your physician. Not for those who have had hip replacement surgery.

Adapt Your Practice as Your Pregnancy Progresses:

First Trimester (0-13 weeks)
During this time you are experiencing a lot of joy and excitement, yet you may also be dealing with nausea, anxiety, increased urination and fatigue. Many women also begin to experience changes in their digestion, leading to gas, constipation and indigestion. It is critical during these early stages of fetal development that you take the time to nurture yourself in any way possible. And, depending on how you are feeling, you may even want to wait until your second trimester to begin a yoga practice. During the first trimester, even if you are an experienced yogini, you should engage in only a gentle practice given the risk of miscarriage is highest during this time.

Second Trimester (14-28 weeks):
During this time, many women feel an increased surge of energy, along with an increase in appetite. By now, you’ve hopefully experienced the last of your morning sickness. You are definitely beginning to show by now, but your belly isn’t yet getting in the way of normal movement. During this time, you may need to introduce more modifications to make practice more comfortable for you and the baby. You will want to avoid any positions where you are on your belly or flat on your back. Also avoid postures that contract your abdominal muscles, twists–which compress your abdominal muscles–and anything that doesn’t feel good.

Third Trimester (29-40 weeks:
The end is in sight, and there is no doubt about it: You are pregnant. By now, breathing may become a real challenge. You may also be experiencing digestive challenges and frequent trips to the restroom. During this time, you can continue your practice, modifying postures to fit your changing needs and keep your practice comfortable. Your awareness and practice can be focused on postures that build courage, and allow you to transform feelings of weakness into strength.

Jean Munoz is the owner of Sattva Yoga & Pilates in Rocklin and an active board member for the California Association of Ayurvedic Medicine. As a Registered Yoga Instructor, Pilates Instructor and Clinical Ayurvedic Specialist, Jean uses a holistic approach to healing and wellness.