Many of our female readers ask us: “can you do yoga teacher training while pregnant?” Pregnancy does not mean you should have to give up your yoga training sessions. Learn what asanas you can and cannot do as your pregnancy progresses.
There are many contradictions you should follow when doing Yoga Teacher Training while pregnant. The pregnancy yoga teacher training is all about breathing and different physical exercise.
Pregnancy can be very difficult for the body and mind, so the yoga trainer designed the prenatal yoga class to help pregnant women provide a safe and beneficial exercise or yoga during pregnancy.
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What prenatal yoga poses can you learn during pregnancy?
The parental yoga poses you can do during and after pregnancy are based on trimesters.
You can try the following postures during the first, second, and third trimesters.
This is the most valuable and gentle opener for the hips. This posture will bring the feeling of tranquility and pose in pregnant students. You can practice easy poses with your back supported by a wall. Placing a blanket and sitting on it can make you more comfortable.
Cow and Dat pose
This pose helps yoga students strengthen and maintain the flexibility of the lower back and abdomen. During this pose, you may feel warm at the core muscle. You should put a folded blanket under your knees to protect it.
Pointers Dog pose
This pose will strengthen the core of the obliques and lower back. It is also suitable for balance practice. You can feel the straight line of energy passing through your body when you do this pose. You can also add a blanket to this pose to cushion your knees.
Down Dog pose
It is a stretching exercise that utilizes the complete back from head to toe. It improves blood circulation in the brain. You can feel the gentle inversion from Mother Earth.
If you experience any symptoms of nausea and heartburn, you should avoid doing this pose for some time.
You can also try this hip opener pose that helps keep maintaining hip flexibility for labor and delivery. Personal practice is essential, and you should do more yoga in the First Trimester. You should use a block to support and cushion your hips.
Practice these poses during the first trimester only. You can practice more poses in prenatal yoga classes and avoid doing risky poses in the higher trimester.
Lower Back and Hip Stretch
You can perform the full lower back stretch by adding some modifications to it. This stretch effectively releases tension symptoms in the lower part of the back. You can use the chair to perform it anywhere at any time.
The pose can help you build strength in the core stabilizers such as the hamstring, abductors, abs, lower back, obliques, inner thighs, and quats. You can adjust this pose by adding a chair to it.
This pose helps warm the whole body and strengthen the lower back muscles such as the hamstring, quads, abductors, and inner thighs. You can also practice this pose on a chair for safety.
It is a safer and easier pose for stretching the lower back than the previous poses. You can add a block between the thighs.
The pose strengthens the hips and quads muscles. It also helps build strength in core stabilizers. If you have a problem maintaining balance, you should take support from a rigid body by placing one hand on a stable surface.
Standing Lateral Stretch
This body helps stretch the side muscles such as latissimus dorsi, intercostals, and obliques.
The sequence movement provides a dynamic stretch of the lower back and hip and strengthens the core. For prenatal modifications, use a birthing ball to perform this exercise.
Wall Squat is another exercise that strengthens the hips, legs, and core stabilizers.
Kneeling Hip Abduction
Performing this exercise will strengthen the hips and thighs. Use the ball to stabilize the core.
Seated Side-to-Side Rock
The pose helps improve the mobility of pelvic muscles movement. You can add a ball if you feel unstable.
You can learn more poses from Yoga Teacher Training courses, or you can take the help of yoga classes.
What are the precautions you should follow when doing yoga teacher training while pregnant?
During First Trimester
- Some pregnant women may become worried about doing yoga poses, and this may be dangerous for the life of both mother and child. Encouraging them will boost their confidence.
- Avoid teaching closed twists with pregnant students.
- A week’s pregnant woman may experience nausea, dizziness, and extreme fatigue.
During Second Trimester
- Take extra caution when doing abdominal poses and backbends.
- Avoid doing belly-up poses like supine, locust, blow, and cobra.
- If you experience back pain while doing Navasana or boat pose, you can modify it with bent knees or feet on the ground.
During Third Trimester
- Yoga teachers advise their students to work on restorative poses in the Third Trimester.
- The yoga postures you should do at this stage are pranayama and meditation. Don’t practice breath retention while doing it.
- You should avoid doing faster pace yoga as you may feel shortness of breath more often.
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Answers To More Questions regarding Yoga Teacher Training During Pregnancy
Can you teach yoga while pregnant?
According to yoga experts, doing yoga is good for the person and the unborn baby’s health. There are much safer yoga poses that a woman can try while she is pregnant. And as for yoga teachers, they can train their students to do safe yoga poses during pregnancy.
Can you do beginner yoga while pregnant?
The answer is yes. You can do beginner yoga while pregnant because beginner yoga does not put too much pressure on your joints. Most women do yoga to relieve their stress, as it also helps in reducing pain from early pregnancy and labor.
What yoga poses you can’t do when pregnant?
According to a yoga expert, you should avoid doing hot yoga when pregnant because your body will sweat and cause excessive heat that may be dangerous for your baby.
Which yoga can you do during pregnancy?
There are many poses a pregnant woman can do, and some poses include cat and cow pose, easy pose, lower back, and hip stretch, and more poses you can practice.
When should you start prenatal yoga?
Gynecologists recommend and approve doing prenatal yoga after your first trimester. Practice easy yoga when you first start prenatal yoga. Doing yoga every day helps avoid exhaustion symptoms such as back pain and nausea during the first three months of pregnancy.
How often should you do pregnancy yoga?
Practicing yoga is safe during pregnancy, but you should not overdo this. Try practicing pregnancy yoga once or twice a week to avoid any possible risk. You can also practice other exercises such as swimming and walking but don’t stress yourself out.
With Precautions, Yoga During Pregnancy Is A Good Idea!
You can do yoga practice and training during pregnancy, but there are some precautions you should get familiar with first. You should discontinue the yoga practice in case of severe back pain, fainting, or any severe medical condition related to pregnancy symptoms.
However, start doing prenatal yoga in the first week of pregnancy which can help you maintain better body posture that will help you in giving birth. Also, do after pregnancy recover poses to help recover from the exhaustion of labor and delivery.