Looking for some reassurance (please!) re Vinyasa classes during pregnancy

[DreamingOfThruxtons]

Hello. :)

I have found a teacher who I really like, and have been attending her classes for about a year. They can be reasonably challenging, and always include inversions, splits and back bends.

I'm about 17 weeks pregnant, and have started back at her classes as of last week (she's been away). I pretty much do what I can, which would be most of the class barring positions where my belly intrudes (especially twists & binding). She's an amazing teacher, and definitely believes in pushing yourself, which is one of the reasons I like her!

I've had no discomfort during classes, but I did have a little bit of 'twingyness' this afternoon- which of course may not be related at all. I have seen somewhere that you shouldn't be doing wheel pose (not that I can quite make it all the way anyway- tight shoulders!) but my teacher reckons it's actually good for pregnancy as it helps with your back.

Thing is, if I only did the sort of yoga you get in most antenatal videos, I think I would die of boredom, and I would struggle to see the benefit (aside from general relaxation). I am also doing a specialised antenatal 6 week course, for balance, though it is far far gentler.

So: how seriously should I take the dire warnings about restricting yourself to cat/cow and doing gentle pelvic floor exercises? Am I really likely to damage my baby..?

[CoteDAzur]

I'm not an expert but while waiting for one of the yoga teachers to reply, I would like to advise you NOT to push your body with yoga during pregnancy.

I love vinyasa, too, but I wouldn't do it during pregnancy. Your joints do odd things when you are pregnant. Your posture is also different in pregnancy, due to your tummy's increased weight. There is a pregnancy hormone that relaxes your joints so that you might be able to stretch in places and angles where maybe it is not a good idea to do so.

[yogiannie]

I agree with cote - it is much better to find a focused pregnancy yoga class where the teacher knows the best practices for mums-to-be. you can so easily stretch too deeply when pregnancy due to mysterious hormonal releases!!! best wishes xx

[DreamingOfThruxtons]

Thanks, CoteDAzur and yogiannie. So, would you say your main concern would be to avoid over-stretching? I'm not blessed with huge flexibility usually, and I have to say, I've not noticed much change: all the same, I've tried to be mindful of my joints and watching alignment and extension.

You're right, I guess. petulant sigh To be honest, I was more worried about hurting The Blob than hurting myself, but that's not very sensible I suppose. Thing is, my instructor continued her practice as usual throughout her pregnancy and all was fine, so I really want to believe that I can keep doing my classes (albeit with some modifications), because they help me feel so much better.

[CoteDAzur]

I did something to my back while in a seated backward twist. It was a gentle pose (I thought) and this was a pregnancy yoga class. The sciatica pain came at that moment and stayed with varying levels of debilitating intensity until the end of that pregnancy. I literally could not walk and it was absolute hell.

It is usually pretty hard to harm the baby with daily activities - your tummy is no doubt already rock-hard. Pregnancy takes its toll on the mother's body and one of your goals in this period aside from a healthy baby should really be to survive it with minimum damage

[TwinkleCrinkle]

A bit late... But just in case...
I teach vinyasa flow and largely maintained the same yoga practise during pregnancy. However, please do NOT do back bends (bridge is fine) - they are not great while pregnant. Also be careful of anything that pulls the pelvis strongly in opposing directions (ie splits).
Inversions should be fine as long as you feel ok with your balance
And last but not least watch too much ab work especially anything involving crunches but also including plank and side plank.

You can keep going to the classes but ask your teacher what you can modify with if you're not sure

[Roonerspism]

I have practised yoga for years. I echo the advice above.

I did practice yoga throughout my last pregnancy at home (couldn't manage to any classes). It might sound trite but your body will tell you what it wants to do. Some days I could manage most poses. Others, I would just want to do gentle stretches. You do have to be more cautious due to the relaxin in your system.

There is also the risk of SPD as twinkle mentions. Even kneeling positions can worsen that.