prenatal yoga safety guidelines
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Please tell the teacher that you are pregnant, and which trimester you are in. Our teachers have been asked to keep the temperature below 100 degrees (37.7 ) when we have a pregnant practitioner in the room. This is a safety precaution. It is not necessarily dangerous for the baby, as pregnant women work or vacation in hot places, sometimes get fevers and still take hot baths with absolutely no side effects, but it is better to be safe. Because of thermoregulation, our core temperatures can remain stable even when the external temperature changes. An experienced practitioner with recognize when they overheating
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Please be extremely mindful of hydrating before, during and after class. Feel free to leave the class at any time to use the toilet (changing hormones cause this happen almost as soon as the pregnancy begins). As such, we ask that you set up your yoga mat right by the door (it is cooler there, too!)
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If you feel dizzy or unwell at all, please lay down until it passes, or leave the room to get some air. Your body gets signals of distress before the baby is affected so you must be listening closely.
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Prepare yourself for a flood of emotions to come sometimes. With so many hip opening poses, combined with hormones and a heightened emotional state, the tears may flow. Crying is a great cleanser, so do not let this discourage you from continuing your practice.
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Be guided by your comfort. If you experience any pain, stop what you are doing and adjust the pose to suit your new needs or lay down. Your body is the best teacher you have. Your center of gravity is shifting and balancing will not always be easy. Do not be afraid to use a wall or mirror for support. For example, a back bend may feel wonderful in your first trimester, but in your third, a vulnerable lower back and stretching abdominal muscles may not feel right. Respect your new and changing limitations.
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Find out where the cooler parts of the room are. This will ensure maximum comfort.
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Please understand that Moksha is often practiced by highly active people that are used to a strong practice. Pregnancy is not a time for this. Practicing at 50%–75% of your regular capacity would be strongly advised.
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Because Moksha can cause weight loss, it is not always the best practice for women in their first trimester. This is a time for building your baby and you need your fat and your energy for this very important job. This is why many pregnant women feel so incredibly tired. If you are nauseous, you may not feel like practicing in the heat anyway. Only you can know if the yoga is benefiting your pregnancy.
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Please keep a healthy snack in your bag for after class.
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If you can, give yourself at least 15 minutes to rest after class before you drive. It is also a nice time to connect with other practitioners, mothers and the teachers about what you are experiencing.
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At the end of class, when the Kapalabhati breathing is happening, this is a good time to do pelvic floor toning excersises. Inhale to lift and tighten, exhale to relax.