Pregnancy & Yoga: Adaptations by Trimester, Cautions & Safety Suggestions

For All Pregnant Students

1. If the student is new to yoga or has other health conditions (including a high risk pregnancy), refer her to a Prenatal Yoga Class.
2. Never hold the breath.
3. Do not practice pranayama such as “breath of fire.” Instead, focus only on gentle Breathing Fundamentals.
4. Do not overheat.
5. Do not allow heart rate to elevate significantly. (The breath should flow comfortably.)
6. Take shorter stances in standing poses and stretch to about 80% of end-range.
7. Practicing poses from hands-and-knees is a potential alternative for poses that are typically practiced on the belly. (A blanket under knees can reduce discomfort.) An option for supine poses is to create a reclined set-up so student is not lying flat.
8. Describe resting poses that can be used as needed throughout class (for example, a modified Balasana — wide-legged child pose).

First Trimester (0-12 weeks)

1. Suggestions from “All Pregnant Students” plus the following.
2. A gentle practice is recommended as this is the trimester when the pregnancy is becoming established and is also when miscarriage is most likely to occur.
3. If the student already has a strong practice, she is advised to alter her practice to avoid inversions, jumps, abdominal strengtheners and twists during the first trimester. Gentle inversions and open twists may be added back later.