This question is a common question, "hmmm how should I modify my practice now that I am pregnant?" Thank you Amber Sawyer for these great tips!

Tips For Practicing Prenatal Yoga

With these guidelines at the heart of your practice, you can more intuitively discern what is right for you on the mat ❤️

QUESTIONS TO ASK MYSELF

• Do I have space for baby? Is baby well aligned?
• Can I breathe fully and with ease?
• Have I done this posture before? Is it within the scope of my body’s capacity and existing practice?
• Do I have the energy for this type of practice right now?
• Am I over-stretching (is this beyond what I used to be able to do before pregnancy)?
• Do I have my balance or need to widen my stance?
• Do I feel any pain in the pelvis during this pose?
• Is this posture / breathwork supportive of a physiological birth (i.e. is it necessary? Is it the optimal posture to achieve a particular stretch and also benefit my pregnant body, or could I do this in a safer way?)

GENERAL CONTRAINDICATIONS/GUIDELINES

• Jumping, deep forward bends, deep back arches, deep twists and all poses that put pressure on the baby are contraindicated, as well as practicing postures that contract the abdomen
• Use props as extensions of the arms, as well as to support your poses (blocks, bolsters, blankets, belts)
• Use the wall for balancing poses when necessary
• Avoid overstretching
• Avoid quick jerky movements that can create instability in the pelvis (and also may cause harm 1st trimester)
• Use a wider base for standing poses to create more security and balance
• Extend and lengthen the spine (no rounded spines in forward folds)
• For seated poses, elevate the hips on a blanket, bolster or block to prevent rounding of the low back
• Use full and expanded breathing (no retentions) during postures.
• Avoid high temperatures in your practice (particularly hot yoga)

Happy to hear from you in the comments!