Tips for optimizing your yoga practice while pregnant.

Are you pregnant and looking to continue your yoga practice? Whether you're a beginner or an experienced yogi, these five modifications will help optimize your experience. Each of these tips is based on personal experience and research, so they are sure to help you achieve the most from your yoga routine!

As pregnant Mama's we are so often given a laundry list of things we CANT do but before you stop your yoga practice all together continue reading for some tips and tricks to make yoga during pregnancy optimal for you and baby.

Listen to your body and modify accordingly- As a pregnant woman our bodies are going through so many changes, it's important to tune in and listen to what feels comfortable or uncomfortable on any given day. There may be poses that you used to do pre-pregnancy that now don't feel good, trust your intuition and modify as needed.

1. If you are experiencing heartburn or nasuea skip the forward folds and inveersions. Poses like downward dog can be take into table top, forward folds can be omitted or blocks can be used so the fold isnt as deep.
2. Our center of balance can be off later in pregnancy so consider taking a wider/staggered stance in asymmetrical poses like crescent lunge or warrior 2. Think railroad tracks instead or a tight rope.
3. Avoid poses that put strain on the abdominal muscles- As our belly grows, it puts added pressure on the abdominal muscles which can lead to diastasis recti or separation of the abdominals in severe cases. It's important to avoid poses that put strain on this area such as boat pose, planks or any type of crunch. Also, it's advised to keep the belly forward in any sort of twist.
4. Focus on opening the hips- The hormone relaxin is released during pregnancy to help prepare the body for childbirth and can cause some instability in the joints. Focusing on poses that open and release tension from the hips can help alleviate some discomfort and pain. Think low lunge, pigeon pose, or child's pose with a foam roller or yoga block under the hips for added release.
5. Deep breathing and relaxation- I cannot stress enough the importance of deep breathing during pregnancy, not only in your yoga practice but in everyday life. In addition to helping with relaxation, deep breathing helps oxygenate both you and baby's blood stream which is beneficial for growth and development.
6. Use props - Pregnancy can bring on aches and pains so don't be afraid to use props to aid in comfort. Blocks under the hands in downward dog, a bolster for restorative poses or even using the wall for balance are all great options! Enjoy your practice Mama's, listen to your body and have fun with it! Namaste.