About Pregnancy & Prenatal Yoga

Be Prepared

Introduction

• It’s relatively common for pregnant students to attend general drop-in classes.
• Pregnant students have unique needs and risks compared to others, so it’s important to be prepared.
• There is a big difference between many drop-in yoga classes and a Prenatal Yoga Class.
• A Prenatal Yoga Class teaches only practices that are safe for pregnant students and offers other specialized support such as community-building, childbirth education, and other resource sharing.
• Since open classes are by definition not Prenatal Yoga Classes, teachers of drop-in classes need to know when to refer students out, and how to help pregnant students identify safe and effective adaptations.

General Approach

No two pregnancies are the same! So, there is no one-size-fits-all recommendations, but we have lots of helpful considerations here that can guide you in helping pregnant students have a safe and enjoyable practice.

Two primary considerations are:

1. Should you refer out or accommodate the student in a drop-in class?
2. How can you be sure she knows what to avoid and how to safely adapt?

Key areas to consider regarding pregnant students include:

• Stage of pregnancy
• The student’s yoga experience
• Health, including whether this is considered a high-risk pregnancy

HOW YOGA SUPPORT PREGNANCY

Women can be disablingly sick or running races throughout pregnancy – this human experience is truly vast… In a process that changes day to day, the most important gift we can offer pregnant women, especially those new to Yoga, is the practice of returning to a place where they can observe and connect with themselves… Asana is important for those who are able, but by no means the end-all be-all of Yoga at this time of life – they are simply a tool to support the process. In the transition to motherhood (for the first or multiple times), the Earth shifts under your feet. Yoga helps you find your footing. – Tammy, Bosler

When to Refer Out

1. If the student has never practiced yoga before or has health conditions in addition to pregnancy (or this is considered a high-risk pregnancy), refer her to a Prenatal Yoga Class.
2. If the student is in her first trimester and your class is strenuous, or you are uncomfortable providing knowledgeable adaptations, please refer out or explain the safety considerations below, advising that she practice gentle yoga during the first trimester (when miscarriage is most common).
3. While teachers of drop-in classes can positively serve other pregnant students, you may still wish to ensure pregnant students are aware of how Prenatal Yoga Classes can support them with such activities as pregnancy-specific visualizations, birth preparation and sharing experiences with other pregnant students.

PRENATAL OR OPEN CLASSES?

If you have never practiced yoga or have practiced very little before your pregnancy, you should practice only prenatal yoga while pregnant. If you already had a strong yoga practice before your pregnancy, you may be able to continue a fairly vigorous practice-with modifications-after your first trimester. – Lynn Felder

A DIFFERENCE IN PRENATAL YOGA CLASSES

Some prenatal classes start with a check-in circle so that the teacher can learn about the students’ bodies and pregnancies and teach the class to the needs of those attending. This circle can also be a place for pregnant people to share resources and learn from one another and their teacher. – Anne Phyfe Palmer 

MORE SPECIALIZED KNOWLEDGE IN PRENATAL YOGA CLASSES

Prenatal teachers also have lots of tricks up their sleeves for addressing issues like hip pain, sciatica, SI joint pain, swelling of the feet and nausea (all fun things a pregnant mama may deal with at some point). A prenatal class will touch on things specific to what your body is currently going through and avoid poses that will aggravate them. – Megan Sloan 

THE VALUE OF A PRENATAL YOGA CLASS IN PREPARATION FOR BIRTH

“I’d practiced yoga for years, but none of that was a comfort when the pain came,” she says… She still feels haunted by the lack of presence she felt during the experience… Three years later, while planning for baby number two, Millen dived into prenatal yoga. “I cultivated a strong prenatal practice so that when the time came, the movements and breath would kick in instinctually.” And that’s what happened… “My preparation helped me surrender to the energy and move with it instead of fighting and struggling against it.” – Catherine Guthrie