Exercise & Pregnancy – Inverted Yoga Poses

Stay Healthy by Modifying or Avoiding These Yoga Asanas

© Katrena Wells

Jul 1, 2009

Practicing yoga has the potential to provide a pregnant woman with many mind/body benefits, but some inverted asanas may need modifications to provide a safe workout for mother and baby.

First Things First – Check with Your Healthcare Provider

Your healthcare provider should be able to provide specific information regarding recommended exercises that fit your individual needs while pregnant. You should always check with your healthcare provider before beginning or continuing a yoga class while pregnant.

If an Inverted Asana is Uncomfortable

Yoga participants are always encouraged to listen to their bodies. Balance is an issue for many pregnant particants, so widening the base of support by standing with the legs a bit farther apart is often helpful. If any asana causes pain, an uncomfortable feeling, dizziness, breathing difficulties, or any other problem, carefully and slowly come out of the pose and:

• Modify the asana as needed with the use of props as appropriate.
• Assume a less strenuous level of the same posture.
• Return to a previous asana that is more comfortable for you.
• Assume a resting position and focus on breathing.

Inverted Asanas That May Need Modifications During Pregnancy

According to Instructing Hatha Yoga, by Kathy Lee Kappmeier and Diane M. Ambrosini, some inverted yoga asanas should be avoided or modified during pregnancy as indicated below:

Downward-Facing Dog (Adho Mukha Shvanasana)

Pregnant women who are new to the pose or are in the second or third trimester should practice this asana with modifications:

1. Face a wall.
2. Place your hands on the wall at shoulder height.
3. Move your body away from the wall until you are approximately an arms-length’s distance from the wall while keeping your hands on the wall.
4. The feet may be shoulder width apart or slightly farther apart for added ease in balance.
5. Bend at the hips until your hips are over your feet.
6. Continue to push the hips back while maintaining a straight spine.
7. Relax the head between the upper arms.
8. An alternative pose is the Cat/Cow (Durga-Go) Asana or using a chair instead of a wall.

Plow (Halasana)

This pose is not recommended for a pregnant participant who has not experienced this position before pregnancy. If you have been practicing the Plow before the pregnancy, you may be able to continue to practice this pose throughout much of the pregnancy with modifications or props as needed.

A watchful yoga instructor is particularly important for this pose because it is easy to round the back rather than keeping the torso straight and perpendicular to the ground with the tailbone extended toward the ceiling. Over time, this misalignment of a rounded back in the plow pose can cause strain on the neck.

A chair may be used to modify this asana for tightness in the hips or back. Place the chair with its back against the wall. The student will lie on the floor on her back with her head toward the chair. Place a folded blanket under the shoulders to provide added comfort for weak shoulders or back, but do not place a pillow under the head.

1. Enter this pose from Supported Shoulderstand (Salamba Sarvangasana).
2. Exhale and bend one leg at a time slowly toward the floor or chair beyond your head.
3. If comfortable, bring your hands down from your back and straighten them on the floor in the opposite direction from your feet.
4. Interlace your fingers or use a strap to roll the shoulders open if desired.
5. Focus on your breathing.
6. To come out of this posture, ensure that your head and neck remain completely relaxed. Bend your knees and gently begin to lower the spine to the floor, resting and breathing when the hips first make contact with the floor and then continuing to return your legs to the floor.

You may also be interested in reading articles about pregnancy and rotated standing asanas or how yoga can sometimes be embarrassing.

Inverted Yoga Poses and Pregnancy

You and your healthcare provider can determine together which yoga asanas are safe for your particular health needs. Downward-Facing Dog and the Plow are common inverted poses that you may wish to modify or avoid during pregnancy so that you can enjoy the mind/body benefits of yoga without injury.

Modified Downward Facing Dog

Plow Pose Without Modification

Cat of Cat/Cow Pose is Good Alternative

Cow of Cat/Cow Pose is Good Alternative

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