Fun issues like nausea, fatigue, shortness of breath, and the need to
hit the ladies' room — three different times during a workout! — makes
it difficult to keep up with a regular exercise routine when pregnant.
If you're expecting, taking up yoga (or continuing to go) is wonderful
because not only does it alleviate some of these annoying discomforts,
your body will stay strong and flexible. No prenatal yoga class offered
in your area? Take a regular class, but be sure to avoid the following
during your practice.
- Deep forward bends: Folding forward can compress blood vessels and nerves that connect to your uterus. Keep things flowing by separating your legs like in this Wide-Legged Forward Bend to make space at the top of the thighs.
- Deep twists: This can also decrease circulation, so always twist in an open position as in this pose, not deeply across the knee.
- Lying on your back: Once you hit the second trimester, avoid
lying on your back for extended periods of time (as in Savasana). The
increased weight of your uterus interferes with the flow of blood and
nutrients to your developing baby. It can also aggravate lower back
pain, heartburn, and elevate blood pressure. Use blocks and bolsters to
prop your torso up instead of lying flat, and whenever possible find
ways to stretch the same muscles while you're standing, sitting, on your
hands and knees, or when lying on your side.
- Poses that work your abs: As your belly expands, it's
difficult to support the weight with your rectus abdominus (the muscles
you see when someone has a six-pack), so you use your obliques (ab
muscles on the side of your belly). Overly-strong obliques can pull your
abdominal muscles apart, causing a condition known as diastasis. Avoid
risk by skipping poses that target your core, especially your obliques —
worry about getting your abs back in shape after the baby arrives.
