Pregnancy brings constant physical changes, which can be challenging to navigate. Practicing yoga before or during pregnancy can help you stay active and connected to your body. Jenn Gelfand, a physical therapist and yoga teacher, emphasizes the importance of tuning into your body during pregnancy to reduce stress and anxiety.
One popular yoga sequence, sun salutation A (Surya Namaskar A), can be modified to suit your changing body throughout every trimester. Here are some key modifications to consider:
1. Mountain pose (Tadasana)
– Stand with feet hip-width apart or wider for better balance as your belly grows.
– Roll shoulders back, open chest, and lengthen spine.
– Use deep breaths to ground and center yourself.
2. Forward fold (Uttanasana)
– Maintain a wide stance for stability and place yoga blocks under hands for support.
– Take a high squat position if needed to prevent lightheadedness.
3. Halfway lift (Ardha Uttanasana)
– Keep a wide stance and use yoga blocks for support to lengthen spine and engage core.
4. High plank (Phalakasana) to low plank (Chaturanga Dandasana)
– Modify by lowering knees to floor if needed to reduce strain on abdominal wall or if experiencing wrist discomfort.
5. Upward-facing dog (Urdhva Mukha Svanasana)
– Instead of this pose, try cow pose for a safe backbend that supports your spine.
6. Downward-facing dog (Adho Mukha Svanasana)
– Widening stance and using padding under hands can help accommodate growing belly and prevent wrist discomfort.
Throughout all these poses, listen to your body and make adjustments as needed. Modifying yoga poses during pregnancy can help you stay active and connected to your body, promoting overall well-being during this transformative time.
