Yoga while pregnant??

[harrietlichman]

I am 8 wks pg and not sure whether or not I should carry on with my yoga classes. I am not yet ready to tell people about my pg - and as I go with a friend she would think it odd if I just stopped going without a good reason (I love my class!) Also, I do get a lot of out going - not least it helps with my chronic insomnia.
I had a mc last year and I had told people and then had to untell them - I don't want to be in that position again, and at the same time I am not over-hopeful that this pg will continue, so am trying to keep living life as normal at the moment (sensible precautions aside, of course - I am not drinking alcohol and have reduced caffeine, taking pregnacare etc) but I want to maintain normality so that if this does go wrong I am more easier able to deal with it (if that makes sense)
However, I don't want to put additional risks in the way, so if yoga practise is dangerous I will stop - I have read mixed opinions on google, wondered if anyone had any experience on here?
thanks in advance x

speak to your yoga teacher - see what they have to say - you would need to tell them anyway if you were to continue the class.

I have started a pregnancy yoga class, you could always swap to one of those? - they wouldn't take me until after 14 weeks though....

I was thinking of just carrying on and not mentioning it at all Impatient - do think this would just be totally irresponsible? Part of me knows I should tell her but the other really doesn't want to (for the reasons given) I also think she will tell me I have to stop the classes...

I do ashtanga yoga and have practised throughout my pregnancy so far (28 weeks) and it's fine - I do have to modify a lot of the positions now though to accommodate the bump! (see this article for a list of what not to do when).

I told my teacher (by email, not in front of the class!) as soon as I found out, and she was happy for me to continue practising because I've done yoga for a while and she knows me quite well, so you wouldn't necessarily have to stop going to classes, but there are some things you should avoid doing, even/especially in the first trimester so you should try to let your teacher know if you can.

There's more (general yoga) information here too that might be helpful.

I have to say, I have found the advice to be very inconsistent as far as yoga and pregnancy is concerned. I was in India for first 2 months of my pregnancy doing hardcore jivamukti yoga every day for the 7 weeks I didn't know I was pregnant and then after that doing slightly more gently yoga. Even when I knew I was pregnant, some teachers said you can do everything except twists, some didn't really want me doing anything. Back in the UK, teachers are more cautious I have found - some won't even have you in the class pre 14 weeks - triyoga have that as their policy. Generally they say no deep twists, extreme backbends or jumping. I don't feel that comfortable on my belly anymore either, and I am only 16 weeks. You should tell your teacher and I always have but then sometimes I have wished I didn't bother when they won't let me do half the stuff I feel fine doing.

Everyone says listen to your body and actually I have found that I am able to do that - never have been before. Or maybe I have, I've just ignored it!
Oh, also don't get too hot. I obviously was too hot all the time in India but now I go by the door and pop out if I feel too hot and bothered.

I am still doing inversions, chataranga etc. I have no desire to switch to pregnancy yoga as I think I'll find it boring. Maybe in the last trimester I'll do it when all I want is to take it easy.

I didnt find out I was pregnant until I was 20 weeks and up until that time was in the gym and doing a lot of Pilates.
I now do pre natal yoga but in my experience with this DC and previous, the 'real' yoga and Pilates teachers are happy for you to carry on whereas the aerobics teachers who seem to do the odd Pilates or yoga class don't like you doing it!

PollyIndia if you've done hardcore jivamukti you'll definitely find pregnancy yoga boring! I've been doing a class in addition to my modified mysore-style ashtanga, and to be honest the 'yoga' bit is a misnomer - it's a very enjoyable, relaxing and sociable class, but apart from occasional ujjayi breathing it isn't recognisable (to me) as yoga.

I'm still doing chataranga (or was last time I practised, though there will come a point where the bump properly gets in the way), but gave up inversions along with the twists (doing 'open' twists only), jumping and backbends (ushtrasana/camel pose only now). I miss my old practice! but am trying to tell myself this is all part of the process and that acceptance of limitations is part of the yoga ethos...

Congratulations on your pregnancy!

I would check with your midwife or doctor and see what they say. My midwife was absolutely fine with me continue throughout all trimesters because I had been going to classes before. She did tell me to avoid bikram yoga (ie yoga in a heated room).

If there are particular asanas you are not sure about doing during the class, perhaps for the time being you could just do childs' pose?

I've been doing yoga for about 10 years - but the last five years with no teachers due to where I live. I used to do it about 2-3 times a week.

I bought Tara Lee's Pregnancy Health Yoga DVD when I found out I was pregnant. Whilst it is very good, it is not what I usually practice. I've actually stopped yoga now, and use the time instead to go for a super long walk. I found the pregnancy positions too...boring? I didn't feel at all if I was pushing myself (in terms of body and mind), and after the relaxation poses, would feel so worn out and tired, not refreshed at all.

Hopefully, I'll be able to get back into it after the baby arrives!

Thanks so much all of you - it has really helped me make up my mind. I practise Vinyasa yoga, and have been doing it for a few years - I rely on it so much for the stress relief it gives me that I feel quite panicky about giving it up - and pregnancy yoga classes don't really appeal to me either! I will speak to my teacher and see if she is happy for me to continue - I definately don't feel the need to stop physically, though I expect I will if things go to plan later on. Thanks again!

Hi Harriet

I'm training to teach pg yoga, so I might be able to help a bit.

Most pregnancy yoga classes won't let you in before 12, sometimes 14 weeks, this is often due to insurance restrictions. There is no evidence to link exercise and miscarriage, but many people wouldn't consider it to be a risk worth taking. Also a lot of pg yoga students will be completely new to yoga and not really have the understanding of their bodies not to push themselves. Of course experienced yogis often feel the urge not to "give up" and they ignore their bodies' protests too, so you need to pace yourself.

If you are already practising, then within reason, you can continue. I recently attended a pg yoga teaching course where one lady was 30+ weeks and still teaching ashtanga, still doing headstands! But you have to listen to your body, objectively. Don't push yourself, if you get tired think about restricting your practise to gentle, rejuvenating asanas, lots of relaxation and pranayama. I think you need to tell your teacher, she may be absolutely fine for you to continue, but it might affect her insurance so she would want to know.

Pg yoga classes vary, some are like a standard class but a little less hardcore, some revolve more heavily around birth preparation and are designed to not be too daunting for beginners. It depends on your teacher, if you can, try a couple and see what suits. My taste in class changed through my pregnancy too, I actually found myself more drawn towards the huggier class as I got more pregnant.

FutureNannyOgg that's fab, thank you. I will look into pg yoga classes later on - I realise that some of the asanas will become daunting as/if my shape changes and I would rather do ante-natal yoga than none at all. I am such a convert to yoga and the benefits it brings me, that I really can't imagine not doing some form now - it really has transformed my life. Many thanks for taking the time to answer x

I do Iyengar three times a week. 27 weeks and so far it's been nothing but positive helping to alleviate lower back pain and generally making me feel better :)

I carried on doing a yoga class at the gym in early pregnancy with no problems. Then I reverted to my old and much more challenging vinyasa class and it was too hard. I started the pregnancy yoga class with the same teacher at 13 weeks and she told me off for going to he vinyasa class without telling her I was pregnant, as I shouldn't have been doing the twists or back bends.

Like you though, I'd had a previous miscarriage and really didnt want to tell anyone. Next time I'd probably tell my yoga teacher privately so you could tell me which postures to amend in class. No harm done in my case though.

Loved the pregnancy yoga class I attended after that, although sadly its now on a break until mid September due to a venue change. As other posters have mentioned, it is very gentle in comparison though (I like my ashtanga/vinyasa yoga normally). But you can tell the people there who normally do yoga and have switched due to pregnancy, and the who are only doing it for pregnancy, as the latter struggle much more even with really simple postures.