Pregnancy Sequence

If you have been doing Yoga, you can continue when you are pregnant. However, be sure to advise your Yoga teacher, especially if you have had any previous miscarriages, or other medical problems. Medical advice may also be required. Without a teacher it is not advisable to start Yoga in pregnancy.

Though you may have to limit your practice to certain asanas, you can continue to do many postures with the assistance of props (chairs, belts, etc.), or with some type of modification.

A warm-up is fine as long as you do not get overheated, especially during the first 3 months of your pregnancy. In all postures the abdomen should be well extended to create space for the baby. There should be no discomfort, or strain. Be mindful of your body, and avoid any postures that involve squashing like forward bends. Deep twisting should be avoided.

Be aware that ligaments become softer during pregnancy. While you may feel more flexible, it is important to be even more mindful, and respectful of your body to avoid injury, and harm to your child.

Standing postures strengthen the back. These can be done as long as you practice with focused attention. As a general rule of thumb keep the back lifted, and the belly forward. In inverted postures it is best to have a helper so a not to jerk the body while going up.

Postures that you generally can continue to do are:

Any hip opening asanas (postures). These are good warm ups, especially in later months.

Ujjayi Pranayama I & II (breathwork)
All of the Bandhas
Surya Namascar-Salute to the Sun
Cat curls-however as you get heavier do not arch the back as much
Pelvic squats-when down lift the mula bandha-you are toning the floor muscles of the uterus, bladder, etc.

Legs up on chair-this is restful, relieving aching, swelling feet. (Not to be used if you have a Vena Cava problem.)
Trikonasana-Triangle pose
Virabhradasana II-Warrior pose using a block
Viparita Karani (legs up wall)
Baddha Konasana (cobblers pose)
Upavista Konasana (seated angle against a wall)
Virasana (hero with wide legs)
Sirsasana (headstand, but only if already practiced)
Sarvangasana (bridge)
Ardha Halasana (half plow)
Savasana II (supported trunk on stepped arrangement of blankets. Legs can be in Baddha Konasana (cobblers pose)


These seated poses:

Supta Virasana (supported supine hero), Janu Sirsasana (sitting pose-knee head)
Triang Mukhaikapada Pascimottanasana (sitting pose-three limb face foot (or leg)
Ardha Baddha Padma Pascimottanasana (half bound lotus posterior stretch)
and Pascimottanasana (back extension, all with concave back, using a belt)

Setu Bandha Sarvangasana (bridge with supported trunk on bench or lying on cross bolsters), Savasana II
Ardha Mukha Svanasana (down dog) with hands on a chair
Bharadvajasana-gentle, easy twist
Virasana-Vira- hero asana-
Adho Mukha Svanasana-Downdowndog
Hanumanasana-splits