Yoga and Pregnancy By Erika Bugakova

By Erika Bugakova

The journey through pregnancy is a time of great physical, mental and emotional change for each individual, each in her own unique way. Despite one’s previous yoga experience, whether an advanced practitioner or completely new to the practice, yoga adapted for pregnancy can help ease the way through these changes, relaxing and balancing the mind, and strengthening the body to prepare for the joys and challenges which lie ahead, both during and after pregnancy.

As pregnancy is divided into 3 trimesters, the variations and yoga adaptations, which should be used, are also separated into three categories; early pregnancy (1-16 weeks), mid pregnancy (16-34 weeks), and late pregnancy (34-40 weeks). Yoga practice of course can similarly be continued in the postnatal weeks, using variations to regain strength, and assist the body in reaching its normal state, while at the same time adjusting to a new life with child.

However, before discussing each stage throughout pregnancy, there are a few main points to follow throughout the entire journey. First of all, and most importantly, during pregnancy, it is not the time to excel, push for new poses, and stretch further than before. All poses, and exercises should be done in a way, which makes the practitioner feel calm, joyful, and at peace. The body is the best indicator of trouble, and one should listen closely to its signals. Any pose, which causes any type of pain or discomfort, should be avoided. When practicing pranayama, the breath should never be held, just as inhalation and exhalation should never be forced. The heart and lungs throughout pregnancy are already working overtime, due to changes in the body and the need to support two lives, therefore exerting extra energy from them, through breathing exercises, or asana practice can only be detrimental. To be more enlightened about Yoga and Pregnancy visit www.yoga-teacher-training.org.