Exercise & Pregnancy – Standing Yoga Poses

Stay Healthy by Modifying or Avoiding These Yoga Asanas

Jul 4, 2009

Half Moon Pose May Need Modifications in Pregnancy, Hannah Wells

Pregnant yoga participants often have special needs for changes to standing poses or asanas. Here are three standing positions to modify or avoid during pregnancy.

Yoga can be a great mind/body workout for someone who is pregnant, but some standing poses, such as the forward fold, half moon, and king dancer, may need to be avoided or modified during pregnancy.

Check with Your Healthcare Provider First

Before starting any new exercise program or continuing an existing program, check with your healthcare provider regarding safe exercises during pregnancy. Each pregnancy has its own challenges, and your healthcare provider can provide valuable insight regarding your specific individual needs. As the body changes during pregnancy, additional modifications may be necessary, so keep communicating with your healthcare provider throughout your pregnancy.

Communicate with Your Yoga Instructor

Mentioning any special needs to the yoga instructor can also provide you with valuable feedback as the instructor may pay particular attention to your positions during certain asanas. Trained instructors can suggest modifications, help you to focus on certain areas of the body, or suggest alternate asanas as necessary. The instructor may also choose asanas during class that may be particularly helpful to you during pregnancy.

Options for an Individualized Yoga Workout

Yoga is highly individualized in that all participants are encouraged to listen to their own bodies and to choose a level that is comfortably challenging. Modifications can help people to enjoy the mind/body benefits of class in a way that provides the best benefits for them. Many standing asanas work better in pregnancy by simply placing the feet farther apart for added balance. If any asana feels uncomfortable or leaves you feeling unstable while on your feet, you always have the option to slowly and carefully come out of the pose, focus on breathing, and do one of the following:

Move to a less intense level of the pose.
Modify the pose to fit your personal needs.
Return to a different pose that is comfortably challenging or relaxing for you.

Standing Yoga Asanas to Modify or Avoid During Pregnancy

Below are three standing yoga postures that may prove difficult, unsafe, or impossible to achieve during pregnancy as recommended in Instructing Hatha Yoga, by Kathy Lee Kappmeier and Diane M. Ambrosini:

Intense Forward Bend (Forward Fold, Uttanasana)

During late pregnancy, this pose presents challenges because the body is folded forward at the hips while standing on both feet. The following modifications allow for an easier release of the spine and hamstrings:

Modify this pose with the use of a chair or wall in front of you. If using a chair, place the back of the chair toward your body.
Start in Mountain (Tadasana) while facing the chair or wall. You may wish to stand with your feet a bit farther apart for added stability.
Place your hands on the chair or wall while folding forward.
Keep your arms and back straight. Bend your knees, if necessary, to keep your back straight.
Maintain neutral spine by gazing at the floor with the top of the head toward your outstretched hands.

Half-Moon (Ardha Chandrasana)

After the first trimester, this pose may present particular difficulties with balance when pregnant. The following modification makes it easier to balance because the knee and lower leg rests on floor.

Kneel on the floor with arms at your sides.
Lean to one side while placing the hand on that side directly beneath the shoulder.
Lift the other hand toward the ceiling.
Turn your head to look past the fingertips toward the ceiling if able.
If comfortable, carefully lift the top leg parallel to the floor and point the toes to open the chest, hips, and pelvis.
Return to a kneeling position.
Repeat on the other side.

King Dancer (Nata Rajasana)

This pose has three distinct phases, and pregnant students are advised to practice only phase one of the pose, with modifications, if necessary.

From Mountain (Tadasana), stand on the left foot.
Bend your right knee while lifting the right foot behind the body.
Use your right hand to hold your right foot, right ankle, or a strap that is wrapped around the ankle.
Extend your left hand toward the ceiling or place your left hand on a chair for added stability.
Press the tailbone toward the ground.
Repeat on the other side.

Fine Tune Yoga Standing Poses During Pregnancy

With a few simple modifications, pregnant yoga participants can enjoy the numerous mind/body benefits of these standing yoga asanas with less chance for injury. If you have found this article to be helpful, you may also wish to read about inverted asanas and rotated standing poses to avoid or modify during pregnancy.

Consult your healthcare provider before performing any of these exercises. This article is not intended to be medical advice.

The copyright of the article Exercise & Pregnancy – Standing Yoga Poses in Prenatal Health is owned by Katrena Wells. Permission to republish Exercise & Pregnancy – Standing Yoga Poses in print or online must be granted by the author in writing.