yoga in 1st trimester - yes or no?

[Gabbitygubbity]

I go to a brilliant yoga studio twice a week. Great teachers. Generally go to vinyasa flow 60 mins classes. It's not hot yoga.

I've just found out I'm pregnant (yippee! taken ages!) and my plan had been to carry on with my usual exercise routine as long as poss, including the yoga. I know that poses need to be adapted in yoga later in pregnancy but I had assumed I could just crack on the first 3 months - how I feel permitting.

Issue is that I have noticed a couple of other members being told by the studio not to practice in the first 3 months and come back again at 12 weeks. I'm now in the position that I don't want to tell them I'm pregnant because I really don't want to stop. Yoga makes me feel great and I want to maintain my fitness as much as possible over the coming months, especially my strength - though of course taking care not to overdo it.

I don't want to be unfair to the studio by not disclosing, but I'm just a bit bemused by their policy (which TBH I'm also not 100% clear on as I don't want to ask explicitly, but I have definitely seen at least 2 people being sent away after they've said they're pregnant). From looking at medical advice on the internet I haven't seen anything about no yoga in the first few months.

So I was wondering what you guys think. Experiences of doing yoga in early pregnancy? And whether you think IBU if I don't tell them I'm preggers?

It's a weird one. I was doing a good yoga class and they were happy to continue to have me and gave me lots of adjustments and different options. But they were confident, had had many pregnant women in class and they knew me.

It's sometimes an insurance thing; but some would say there's always the risk of placenta previa.

The other potential issues can be getting dizzy, getting too hot if it's a warm room and joints can start to get sore with all the early hormonal changes so over stretching can be an issue - I did get carried away in pregnancy with yoga and over stretched and this causes issues post pregnancy as I didn't realise I was actually quite hyper mobile. I became deconditioned due to a csection and ran into quite a few issues. (But that might be just me.)

(Pilates helped but some yoga really helps me now as long as I am aware of posture and over extended arms.)

It's worth asking them; they may allow you to continue and certainly you can get books and dvds that go right through pregnancy.

My Pilates teacher (machines) was very strict and refused till over 14 weeks and only then would allow me to do antenatal Pilates.

I've found antenatal yoga a mixed bag - first pregnancy I found it not challenging enough. This time I've found a really good one (ashtanga) but she seems to avoid pigeon pose and more upright sun salutations; whereas they are in my book with adjustments.

I'm thinking of asking my old teacher for a 1:1 and if he could do some simple sequences/ videos for me to follow at home (Forrest yoga).

To add; They did adjustments quite early on for me and were keen to avoid core stuff. But may have erred on the side of caution.

Downward dog on the wall was really lovely later on btw.

And congratulations!

The studio is sending away women in their first trimester for liability reasons. They will not be insured.

Whatever you decide, the modifications actually need to start now. Now inversions and no closed twists.

This is s good outline; explains why the first trimester isn't great for yoga.

Your blood volume increases by quite a large percentage in the first trimester and a bit later hence why you can feel quite rubbish.

I probably told mine around 7 - 8 weeks but I'd probably missed a couple of weeks before that as I know I had a terrible virus (always get at start if pregnancy!)

www.90monkeys.com/2013/09/downward-facing-yoga-mama-inversion-issues-during-pregnancy/

My yoga studio has a strict no attendance at regular classes rule as soon as you know you’re pregnant. You can do pregnancy yoga only from 14 weeks.

I think you would have to tell your teacher and respect that if they don’t feel sufficiently trained to support you whilst pregnant, that you don’t attend their class. It’s down to the teacher (and studio policy).

Personally, I wouldn’t have wanted to take the risk and continue in the first trimester but then I had a history of miscarriage so I’m risk averse as a result. I missed it like crazy, but I felt so sick and tired from 7-12 weeks that it would have been a struggle anyway.

Thanks all. Really sound advice. I will be sensible! x

As a yoga teacher I refuse tonteach pregnant ladies. There is so much going on anatomically that I dontbreel confident even though I'm insured to do so (I mostly teach vinyasa). As a pregnant woman i stopped attending classes around week 10 as I simply felt too rubbishbto continue.
I have recently given up teaching at 23 weeks as I simply don't have the energy to schlek to different gyms and locations etc
Now I have quite severe PGP
I'm a believer to do what you feel comfortable with but be prepared to rest and stop if you need to, don't push on. And check out a vinyasa/ashtanga teacher who has trained in pregnancy yoga as they may help hit that sweet spot of a good practice that is safe for you.
Btw- I always wondered why standing on one leg wasn't recommended. Now I know it aggravates pelvis instability.