Yoga moves to avoid in first trimester

[jasmine51]

Are there any yoga moves to avoid during first 12 weeks apart from those that 'are too uncomfortable'. I like to think my yoga teacher knows what she is doing but just wanted to check.

I have been going to a preggie yoga class.

You are fine to do everything really, although you may get dizzy doing head down ones (eg downward dog) and so should be extra careful when standing up. S-l-o-w-l-y!

Later on (30-odd weeks) you have to avoid squats to avoid waters breaking.

And if you get SPD (hope you don't) then there are quite a few you will find very uncomfy and should avoid totally.

I would look for a proper preg yoga class when you are about 16 weeks.

mavies thanks for that. My yoga teacher does actually teach preg yoga classes which is why I chose her but she said everything was safe at this stage. I have read about avoiding situps and certain twisting movements but this might be later. I'm not having problems with the upside down stuff at the moment but I was worried particularly by the stomach stretching stuff? The only thing I am actively avoiding at the moment is anything with chest on the ground because my boobs feel like they could explode...and they are making planks or other push up type moves more challenging with the weight!

Be very careful in your first 14 weeks as there are many postures that are unsuitable (such as causing stetching and stress on the uterus). Make sure you go to a teacher who is both qualified in regular yoga and pregnancy-specific yoga and not just pregnancy yoga-type exercise, and that your teacher is fully insured to teach pregnant women. Many people seem to think it is fine to attend regular classes as yoga is 'gentle'. Yoga has the potential to be incredibly powerful. Giving blanket advice on MN would be irresponsible as each individual woman has specific needs.
I hope you enjoy it once you find a class.

A qualified pregnancy yoga instructor is the best source of information. Have you checked yours?

From an anatomical point of view, in the early weeks it is hard to imagine any form of exercise posing a hazard to the pregnancy. Although growing, the uterus is still completely within the "bowl" of the pelvis, and therefore is well protected. This all changes when it grows beyond the pelvis and pops out - around 12-14 weeks, and that is when I would expect alterations to be indicated.

Hi Jasmine51, please do not let many posters here scare you. A lot of people make comments having a vague knowledge of the topic. These very same or different people scared me a few weeks ago when I was wondering if I should carry on with my practice. Pre-pregnancy I practiced viniyasa and ashtanga dynamic yoga about 5 times per week. I am now 14 weeks and have been practicing regular yoga 5 times per week and pregnancy DVD twice per week. I tried pregnancy yoga and found it inadequate (imho, a lot of them are more suited for people on their death bed or 3rd trimester).

If you have been a regular yoga practicioner pre-pregnancy, it is absolutely safe to carry on. You must listen to your body. You must avoid pranayama, back bends and deep twists. Some people avoid chatturaga (you can do low cobra instead, although I do a modified chatturanga whereby I sweep up quickly and avoid a deep stetch. Inversions are okay as long as these feel right for your body type. I stopped doing head stands, but have been fine with shoulder stands.

A lot of teachers would turn you down because of legal liability reasons and they are typically not covered by insurance. It is easier for them to tell you off and then enroll you in a pregnancy class at 14 weeks.

Again, if you are used to yoga, you can carry on with a regular practice with some pose modification. If you want, I can send you a few links on pose modification. Relax and enjoy this time! Yoga will help you through it (definitely helped me lots and I was very fortunate to have experienced yoga teachers who encouraged me to carry on with a slightly modified regular practice)...

Good luck!

"(imho, a lot of them are more suited for people on their death bed or 3rd trimester)."

Yes, these two states of being are quite similar, aren't they?

And yes, for the avoidance of doubt, I am being a tad sarcastic.

Sri Patthabi Jois recommended even experienced ashtanga yoga practioners did not practice yoga in first trimester, but it is an issue for the individual - informative article here

mavies, there is no need to be sarcastic these are personal impressions and are not meant to offend anyone this is an open forum for discussion. In the UK country most pregnancy yoga classes (statements from experienced teachers trained in the USA) are geared towards women with weak intial fitness levels, and an experienced yoga practicioner would likely find these a waste of time and money during intial stages of pregnancy. I was moved to a pregnancy yoga class at 8 weeks by a teacher who was afraid of liability and was not covered by insurance. I then tried 4 different prenatal classes and found them not suitable for my body type/ fitness level. Hence, my impressions. I would probably go back there during the 3rd trimester. For now, I am carrying on with a regular, albeit slightly modified, practice and know a lot of people who do the same...

Btw, you are totally wrong about squates! If you read pregnancy yoga books / watch Shiva Rea you might be pleasantly surprised that squates are quite beneficial at any stage of pregnancy. Having said, one must always listen to her body. Yoga is about a connection between mind, body and spirit, and presence.

cheers

jasmine, a few useful links below:

yoga.about.com/od/prenatalyoga/a/firsttrimester_2.htm

yoga.about.com/od/prenatalyoga/a/firsttrimester.htm

www.healthandyoga.com/html/pfirst.html

www.abc-of-yoga.com/yoga-and-health/yoga-for-pregnancy.asp

www.healthline.com/yodocontent/pregnancy/first-trimester-exercise-fitness.html

www.americanchronicle.com/articles/view/32538

Thanks all. My yoga teacher is properly qualified with Birthlight Pre-Natal Yoga. She has recommended Buddha Bellies dvd too to follow at home pre and post - just waiting for it to arrive now.