First Trimester:
- First and foremost learn to listen to your body and honor how you feel - rest and relax if thats what you need.
- Be cautious of being on your belly. In the first trimester it should be okay unless of course you feel uncomfortable or nauseous.
- Yes you can still enjoy spinal twists and prayer twists, but don't twist too deep due the influx of the hormone relaxin which increases flexibility and causes ligaments to become more lax.
Second Trimester:
- Don't do asanas (poses) on your back after the first trimester as they reduce blood flow to the back
- When bending forward, hinge from the hips, leading with the breastbone and extending the spine from the crown of the head down to the tailbone. This allows more space for the ribs to move, which makes breathing easier.
- Keep the pelvis in a neutral position during poses by engaging the abdominals and slightly tucking the tailbone down and in. This helps relax the muscles of your buttocks (your glutes) and the hip flexors, which can help reduce or prevent sciatic pain down the back of the leg, a common side effect of pregnancy.
- During core work take plank or use it as an opportunity to nurture your body in child's pose.
- When practicing twisting poses, twist more from the shoulders and back than from the waist, to avoid putting any pressure on your abdomen. Go only as far in the twist as feels comfortable – deep twists are not advisable in pregnancy.
Third Trimester:
- You're in the final months of your journey so focus on yourself and enjoy the opportunity to concentrate on your own needs before your new baby arrives!
- Avoid inversions, backbends, and intense abdominal work.
- Focus on hip and chest openers, alignment, and relaxation poses during your practice.
- Downward facing dog, lets face it, always feels good. But come third trimester it feels extra good due to the release of the extra weight on your cervix.
- In general, other safe poses through pregnancy include: butterfly stretch, cat-cow, side angle pose, and standing (and seated) wide-legged forward fold.
Lastly, listen to your body (as I've said previously). If you feel discomfort, stop. Or if you need to relax, stop. As your body changes you can modify. Remember what works for one pregnancy may not work for another as all our bodies are different. Always honor your body, pregnant or not pregnant.