Prenatal Sun Salutations
Prenatal Yoga - For Yoga Teachers
I devoted many years to the study and teaching of prenatal yoga. I have a separate blog, geared towards students, but have found many of these posts are relevant to yoga teachers. Here are the "best of."
Benefits of Prenatal Yoga
Why your students might enjoy and appreciate this practice in addition to or instead of other classes.
Yoga Plus One
How to modify yoga for a pregnant body.
Prenatal Yoga for Bedrest
How to leverage the deep well of yogic practices when your body is on bedrest.
I am pleased to be a lead instructor with Enso's Prenatal YTT program. Learn more & register.
Yin Yoga & Pregnancy
If you teach Yin Yoga, you've probably had more than a few pregnant women come to your class in search of some stretching, support, or salvation from the hotter than Hades classes offered in most yoga studios.
“Why me?” you may have asked yourself. You may have felt some self-pity, some anxiety, or started to frantically google what to do and not to do.
Pregnancy is a normal condition of the adult human female. It's not an illness or an injury – it is a phase of life. Believe it or not, everyone walking around was born.
Most. Normal. Thing. Ever.
WHY ARE YOU HERE?
- Pregnancy can be uncomfortable.
Sure, pregnant women glow and radiate, their hair shines, but their hips and knees might need some TLC, particularly if they sit in chairs or wear high heels as their bodies adapt to the rapid changes required to accommodate a growing baby. Both of these things can affect the way they bear the added weight on the front of the body, and yoga can help with this. People have told them this. The internet – the very same internet you're reading from right now – has told them this.
- Some kinds of yoga are the wrong yoga.
Heated yoga really isn't ideal for a pregnant woman. Her blood volume increases through pregnancy, and the baby has no way of cooling itself off (come see me for a refresher on elementary physics, if you have any question). Most pregnant women aren't thrilled with the idea of added heat, and ACOG, the American Congress of Obstetricians and Gynecologists says no to both saunas and hot yoga. So other teachers send pregnant women to your Yin class because (hopefully) it is not heated.
- There is a monkey in my mind
You may know and embrace the idea that pregnancy is normal, but American culture sure would rather everyone think that pregnancy is a CRISIS. Not surprisingly, not all women feel 100% ready to be mothers, and this can bring up some reasonable concerns about readiness for the biggest life change ever. And if a woman was prone to anxiety or depression before pregnancy, sometimes the hormonal changes that accompany pregnancy can amplify these experiences, and she – like all of us – is simply looking for peace.
WHAT DO I DO WITH YOU?
- Pregnant women should not practice Yin yoga, in the classical sense. Bernie Clark describes the edge of sensation in his indispensable book The Complete Guide of Yin Yoga, and this edge of sensation is the place where connective tissue receives good stress. Even though pregnancy is a normal condition, part of this normalcy includes an increase in the production of the hormone relaxin, which softens this connective tissue in a way that makes it more vulnerable. I describe the edge like the edge of the Grand Canyon – you can curl your toes over the edge, or dangle in by your fingertips. Most of us are seeking the toe curling edge. Pregnant women should stay back in the van, many feet away from the edge of sensation.
- Avoid pressure on the belly, twists, and lying flat on the back. Offer alternative poses with bolsters and blankets, like a supported reclined butterfly pose, side-lying options, or creative uses of stable chairs to permit some gentle, supported muscle stretching and relaxation. You have ample time, so help her get cozy.
- Tell her to practice being nurtured – like Restorative Yoga. Rather than seeking an edge, a pregnant woman might benefit from feeling nurtured. Mothering involves nurturing, and not all of us know or remember what that feels like. Rest fully. Fall asleep. Practice mindful breathing techniques.
HOW ELSE CAN I HELP?
- I'm glad you asked. Everyone gives pregnant woman advice, especially old ladies in the grocery store. Unsolicited advice is also known as “being an asshole,” so start any inclination of unsolicited advice by saying, “Are you asking for my opinion?” If not, then stop there. Or say, “I know a few things about pregnancy and Yin, please let me know if you would like to hear any of them.” Then stop.
- Touch her. Seriously. Just not her belly. Like in any class, if you offer hands-on support, give her the opportunity to opt out. If she doesn't opt out, rub her neck, shoulders, hands, or feet. This will not break her. If it were that easy to start her labor, the induction rate in our country would be zero.
- Make no comments about her appearance (feel free to apply this to everyone). She does not look tired, big, small, or whatever. She looks amazing, and you're glad to see her. That's it. Ever.
PROGRAMS for Yoga Teachers: