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Yoga for Labor and Birth: 7 Poses to Get You Through It

Want to hear a funny story?

During my first labor Puppy Pose (scroll down to see the pose description!) was my jam for getting through my early contractions. Every time one came on, I’d basically bury my head into my bed, tail in the air, breathe deep, and wait for it to pass.

I remember thinking to myself, “I going to ROCK this birth as long as I can keep doing this!”

But then I got to the hospital. And a nurse who clearly didn’t want to be there for the overnight shift made me  strip down naked and put on a gown that was open in the back.  This was a problem for me. It was night time, but I really didn’t want to show all the hospital workers my FULL MOON pose, if you know what I mean.

Yoga for Birth: 8 Ways Yoga Prepares You for Labor

Here’s the part that’s not so funny:

I am convinced that my hesitation to follow my body’s cues and do what came naturally to me was the biggest slowed my labor down. That was the catalyst for me eventually exhausting myself, panicking, and sending off for an epidural even though I had planned for an un-medicated birth.

Everything worked out in the end and I had the most healthy amazing girl. But the moral of this story is this:  When you’re birthing you’ve got to get comfortable with not giving a flying flip what anybody else thinks and FOLLOW YOUR BODY’S CUES for crying out loud. (Also, cry out loud if you need to!)

It is YOUR birth. The people who are at your place of birth are there to SUPPORT you and make YOU comfortable.

Your only job in that labor and delivery room is to tap into your intuition, listen to what your body needs, and do whatever it takes to get as relaxed and comfortable as possible so your baby can be born your way.

Here are a few yoga poses that helped me (and have helped the mamas who have taken my prenatal yoga classes) during their labors. Feel free to use this blog post as a guide to help you prepare for labor and even as a resource on your big day.

See also 6 Breathing Techniques for Labor and Birth

But please, oh please, know that when the time comes, your body will tell you what to do–you just have to listen. You’ve got this, sweet mama!

 

Yoga for Labor and Birth: 7 Yoga Poses To Practice During Labor

Hands and Knees, Child’s Pose, Puppy Pose (Rock, Rest,  and Repeat)

Now that I’ve told you a funny story about my first birth, I’ll let you in on how my second went. I labored on hands and knees on the floor for probably 90 percent of the time. When contractions came, I put my forehead down. My doula gave me a towel because I think it kind of grossed her out. I did not care.

When nurses came into the room, they seemed confused about why I was on the floor. I did not care.

When they asked me to sit on my bed to monitor my contractions, those contractions ceased to exist. I didn’t want to sit on the damn bed. So I refused to do it after that.

They monitored my contractions from a birthing ball or from my hands and knees.

My birth. My body. My rules.

I got the un-medicated birth I wanted. The end.

(For the record, I don’t actually look back on my two births and think that one was better than the other! Both the epidural and the unmedicated births actually had the same result for me–beautiful, healthy children with very little trauma or regret for me.)

Here’s how to do it:

Stack your shoulders over your wrists and your knees under your hips, but slightly wider apart. Wiggle around. Sway from side to side. Make circles. Pay attention to what you need. When you need to rest or when you feel a contraction coming on, try Puppy Pose with the arms outstretched or just rest your Forehead (and that point in between your eyebrows) on stacked fists or on your forearms.

Low Lunge with Hip Circles

Start on hands and knees. Bring your thumbs to touch right underneath your nose. Then, take as many little steps as it takes to get your right foot forward until it’s beside your right pinkie. Slowly move your hips in circles. Start small, and gradually make the circles bigger if you feel so inclined.

Alternatively, it might feel better to tuck your back toes, straighten the back leg, and  simply rock forward and back to soothe yourself.

After a few breaths on one side, come back to hands and knees, bring your left foot forward, and repeat on the second side.

See also Best Poses for the Third Trimester

Half Squat

Come back to hands and knees. Then, straighten the right knee as you bring your right foot off the side so it’s in line with your right hip. Turn your right toes out slightly. With and exhale slowly bend your right knee and walk your hands to the right until you find yourself in a half squat position.

Stay here. Or follow your breath as you move from the half squat back to the center. Pause whenever you are inclined for an extra breath.

After several rounds, come back to center and do the left side.

Full Yoga Squat (Malasana)

If you need extra support sit upon a yoga block or even a stack of pillows. Bring your hands to a prayer position and snuggle elbows and the backs of your arms to your inner thighs. If it feels like a good idea use your triceps to gently guide your knees away from each other.

Settle in. Breathe. If you can, sway from side to side to help you access different muscles while you soothe your mind.

Baddha Konasana with Circles Variation (Cobbler Pose Variation)

Have a seat on a blanket, bed or couch, or right on the floor. (I think I’ve mentioned I’m a big fan of being in the floor for labor.) Sit with the soles of your feet together. Let your knees fall gently toward the floor. Sit up tall for a moment. Then, start to circle your torso (ribs will move to the right, back, left, and center).

After a few repetitions moving one way, gradually come to a stop. Take a breath. Then, circle in the other direction.

 I’d like to hear from you. If this isn’t your first baby, tell me what position you spent most of your labor in. Was it one of these? Something totally different? Let us know by commenting below (pretty please!?). 

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6 Breathing Techniques for Labor

Breathing Techniques for Labor and Birth

You can write birth plans until you’re blue in the face. You can hire the best medical professionals and support team. You can spend time making sure your partner knows all the best massage techniques to help you during labor. You can read all the pregnancy and birth books. You can practice the best positions (And all of those things are great things to do during pregnancy to prepare for your birth!)

But the bottom line is this: At some point in labor (particularly non-medicated, natural labor), most mamas have the most success with managing labor pains by focusing on breathing techniques for labor and childbirth.

The pregnant women I’ve worked with in my prenatal yoga classes and workshops have reported that working on specific breathing techniques for labor helped them more than anything else during those most challenging moments of their births.

Why Breathing Is Important During Labor and Birth

I have a theory about why so many mamas rely on their breathing techniques during labor and birth. As labor progresses, moms-to-be tend to “get into the zone” and it’s hard for them to concentrate on anything other than the intense sensations they feel in their bodies.

It’s really hard to describe what this is like if you’ve never experienced it, so I’ll give an example:

I have a friend who recently had a baby. Toward the most intense part of her labor, she thought she was communicating with her husband that she wanted to get an epidural. She said it over and over again, but it seemed like no one heard her. Later, after the baby was born (epidural free) she asked her husband about it. He hadn’t heard her say anything at all–just moans and groans!

When you’re so consumed by the birthing process that it becomes hard to communicate it can be near impossible to remember all. the. things. you know you could do to help you stay calm, grounded, and relaxed. So mamas rely on the coping techniques that have become second nature to them.

For those women who practiced prenatal yoga, that’s usually their breath!

It makes sense. For weeks and months before the big day, they put their bodies into uncomfortable positions that came with some intense sensations… and they stayed there.. and they breathed.

They saw that they were stronger than they knew. They felt the discomfort come and go as they focused on their breath. They also might have noticed that because of the intrinsic connection between body, mind, and breath, that deep, focused breathing both relaxed their bodies and minds and shifted their nervous systems into a more calm state.

During that time when they were learning yoga postures and mindfulness, they were also learning invaluable tools that would help them give birth. #WINNING

How amazing is that?

Breathing Techniques for Labor | Prenatal Yoga | SpoiledYogi.com

Of course, you don’t have to practice prenatal yoga to get benefits from yoga breathing techniques, also called pranayama. The following types of conscious breathing techniques for labor can help soothe a tired mama who’s about to give birth, but they are also amazing for moms AFTER the birth when they’re sleep-deprived and adjusting for life with a new baby.

Heck, they’re good for ANYONE who ever gets stressed or overwhelmed ANYTIME! So if that’s you (and really doesn’t that describe everyone?) keep reading. You’ll be glad you did.

(NOTE: Sitting up tall may or may not be possible during labor! All of these breath techniques for labor can be practiced in any position that feels most comfortable for a laboring mom!)

6 Yoga Breathing Techniques for Labor (Or Any Stressful Situation Where You Need to Calm Down!)

Breathing for Two

This is my favorite breathing technique for pregnancy because it not only helps mamas to get their breath to go all the way down into their bellies, but it also helps them bond with baby.

During labor, this is a lovely reminder of why they’re doing this in the first place. It’s for that baby growing within. The baby you’ve already grown to love in pregnancy. It’s the baby you’re finally going to gaze upon and hold in your arms. Every contraction is bringing that reality closer. Every breath delivers a bit more oxygen, nourishment, and love to your little one.

Here’s how to do it:

Sit up tall. Bring one hand to your heart and rest the other hand on your baby. Close your eyes. Soften your jaw, lips, and tongue. Take a moment to just notice what your breath is doing, without trying to change it. Notice the quality of the breath. Does it feel easy or labored.

(Ha! Sorry, bad joke.)

Where does your inhale go? First, just notice. Then, slowly, start to deepen the breath. Notice as the breath goes past your throat, fills up your collarbones, expands your rib cage, and finally touches that little baby growing within.

Stay with it for as long as you can, visualizing your baby getting more love from you with each inhale. Exhale, letting go of tension, anxiety, and any other feelings that aren’t serving the birth of your beautiful babe.

Ocean Breath

For me, there is no other kind of breath that is more soothing. This could be because the sound of the ocean is soothing, anyway. I think since this is the breath I often practice as I move through my asana practice, there’s also an association of the calm I feel then.

This is the breath I turn to most often when I need to ground or calm myself. I do it when I’m anxious, when I need to focus, and also when I need more a boost of energy.

Here’s how to do it:

Take a big breath in through your nose. As you exhale, part your lips and breathe the way you’d breathe as if you were fogging up a mirror. Haaaaa. Keep that mirror-fogging quality to your breath, but close your mouth. You’ll likely feel the breath like a whisper in the back of your throat. It’s audible to you and maybe if someone were standing very close to you, they could hear it, too. It’s easiest to access on the exhale, but after a while you’ll be able to make the noise on the inhale, too.

As you breathe, imagine ocean waves lapping up on a shore, maybe even washing over you bringing calm and taking away any tensions, anxieties, and anything else that is not serving you in the moment.

Online Birth Course: Prenatal Yoga Birth Like a Boss

Balanced Breath

This breathing technique is exactly what it sounds like. It can help to bring more balance in the mind and the body. It’s great for those times when all you really want is practice mindfulness and focus without having to think too much about it (or force anything).

Here’s how to do it:

Close your eyes. Sit up tall. Lift the crown of your head up toward the ceiling. Take a big breath in through your nose, and, with an exhale, feel your shoulders drop down toward the floor. For a few breaths, don’t try to change anything: Just pay attention to the natural rhythm of the breath.

Then, start to count to yourself how long each inhale and exhale lasts. Maybe you’re inhaling for 5 seconds and exhaling for 4, for example. Be very gentle with yourself as you gradually, over the course of several breaths, start to lengthen out the part of the breath that is shorter until you are breathing in and out for the same amount of time. Continue for a few minutes, then open your eyes and return to your normal breath.

Long Exhale

Whenever you feel yourself going into a fight-or-flight mentality (that’s when the stress response takes over), a good way to calm the nervous system is to elongate the exhale.

Here’s how to do it:

For a few breaths, don’t try to change anything. Just pay attention to the natural rhythm of the breath. Then, begin to count how long your inhales and exhales last. Maybe you inhale for 4 and exhale for 5. Over the next few breaths gradually start to lengthen your exhale until it’s twice as long as your inhale–something like breath in for 5 and out for 10.

Continue for a few minutes, then open your eyes and return to your normal breath hopefully feeling more calm and centered.

Left-Nostril Breathing

Left nostril breathing is another way to shift the nervous system into a more calm state. (In Kundalini Yoga, the right side is said to be the masculine side associated with a fast-pace response during times of stress. The left side is the feminine side, which is calmer, slower, and more relaxed.)

This is a great breath to do during the earlier stages of labor or between contractions to help you stay calm and relaxed.

Here’s how to do it:

Sit up tall, close your eyes, and notice your breath coming in and out through your nostrils. With your next exhale empty all the air from your lungs. Bring your right thumb to your right nostril to block the air (let all the rest of your fingers point straight up). Block the right nostril as you breathe in through the left as slowly and smoothly as you can. Pause for just a beat at the top of the inhale. Then breathe slowly and smoothly back out through that left nostril.

Continue for a few minutes, then bring your right hand back to your lap. Breathe through both nostrils for a couple of breaths before you open your eyes and begin to breathe normally.

Alternate Nostril Breathing

Here’s a fun fact. When Hilary Clinton was on the campaign trail running for president in 2016, she dealt with her anxiety by practicing alternate nostril breathing. No matter how you feel about Hilary, you’ve got to admit that if it worked to calm her during that high-stress situation, it’s got to be a powerful breathing technique. And it can work when stress and anxiety are high in the time leading up to childbirth, too.

It’s a lot like Left-Nostril Breathing, but tends to be a more balanced and grounding breath. It is my go-to when I’m starting to feel stressed out or anxious. I’d choose left-nostril breathing (above) when I really need to calm down.

Here’s how to do it:

Sit up tall and start to pay attention to your breath. Notice how it flows in and out naturally. Then, with your right hand, curl your index and middle finger in, but hold your thumb, ring, and pinkie fingers out. (Hold your ring and pinkie fingers together so they look like one unit.)

Exhale everything out. Then plug your right nostril with your thumb, breathe in slowly through the left nostril. Keep the right nostril closed as you breathe back out through the left nostril. When you’re done exhaling, switch and close off the left nostril using your ring finger. Breathe in slowly and back out of the right nostril. Continue for a few minutes, and try to finish with an exhale out the right nostril (so you’ve done both sides evenly).

When you’re done rest both hands on your lap and breathing normally for a few rounds. Then, blink your eyes open and notice how you feel.

 

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Yoga with Baby: 5 Reasons to Include Your Little One

When you have a new baby at home, it can be harder than ever to maintain a consistent yoga practice. There are many reasons for this–most of which are pretty obvious.

It can be hard to find time for the most basic activities when you’re up every two hours all night long attending to your screaming cherub. Things like showering, eating nutritious food, and wearing actual clothes get put on the back burner. (When I had my first baby, I distinctly remember being so confused about what to do with my newborn for the 10 minutes I needed each day to take a shower.)

So, for most new mamas, the idea of finding some time and space to unroll their yoga mats like they did pre-baby is downright laughable. I get it.

That’s why I recommend that when mamas are ready to get back to their yoga practice (when they get the OK from their doctors and they’re feeling stronger and ready to move), they start with a gentle home practice that INCLUDES their little one. And, in fact, this has been my best strategy even as my little ones have grown into not-so-little ones.

It’s not easy, but there are SO many reasons that it’s more convenient to practice WITH your kiddos.

In this post I’ll touch on just a few:

1. Fit your practice into a time that makes sense for you and your baby.

Scheduling is one of the most challenging things about having a little one. I suppose there are some babies that sleep at the same time every day, are content at the same time every day, eat at the same time every day… but my babies were never like that. Sometimes, they’d be all smiling and cooing at 7am.. other times, they’d be screaming like a banshee or sound asleep.

Planning to do my daily practice after something that happens every day (for example, practice after my baby wakes up from her first nap of the day) works out so much better for me than trying to practice at the same time every day.

2. Sometimes less is more when you’re coming back to your mat after a break. A few minutes of yoga is better than none at all.

And, actually, getting to know your new body little by little is so much better than trying to do it all at once. This way you can gain strength over time instead of trying to do too much all at once, which can actually slow the healing process.

3. It’s easier to be consistent when you don’t have to rely on babysitters, studio schedules, etc.

Let’s be real. Passing your baby off to someone else for a few minutes of alone time can feel amazing! But if you don’t have a built in support system (close family and friends who are thrilled to help, a partner with a flexible schedule, or a gym or yoga studio with a childcare room) this can get complicated, and it probably won’t happen very often.

And while babies might sleep a lot, in my experience, waiting for a baby or toddler to sleep before you get your yoga in isn’t a good strategy either. Nap times are inconsistent. Especially in the beginning when your little one is, well, really little, it can be so hard to pin down a specific nap time. Some days my little ones wouldn’t let me put them down for a nap–I remember holding them while they slept, my rolled up yoga mat in my view, so close, yet so out of reach.

My advice? Don’t let your precious alone time be the ONLY time you unroll your mat. If you want to have a consistent yoga practice that benefits your body, mind, and soul, you almost HAVE to change your expectation about how that practice looks–and now that you’re a mama, that might mean including your little one at least part of the time.

4. It’s a great way to bond with your baby.

Even if you’re not singing songs and making your practice ALL about your little one (an approach I highly recommend, by the way), incorporating your baby into your practice can be a great way to bond with your baby. Simple things like wiggling your fingers overhead to give baby something interesting to look at when you’re in Extended Side Angle Pose or planting a sweet kiss on baby’e forehead when you move from Down Dog to Plank can make it an enjoyable bonding experience for both of you.

5. It helps your baby gain strength and independence.

After your little one is a couple months old, they need some time to play and explore on their own. Tummy time helps them gain strength and spending time on a play mat reaching for toys, listening to music, or even watching what Mom does when she’s not holding a baby is good for baby’s growing brain.

Your yoga practice might get a little sillier and a lot less Zen when you let your baby in on the fun, but it can be a really positive thing for both of you. And you don’t have to find a special mommy and me class to make it happen.

Need some baby yoga inspiration? Here are two videos to get you started.

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The Complete Guide to Prenatal Yoga for Beginners

Prenatal Yoga for Beginners: The Complete Guide

Before You Begin Prenatal Yoga

No matter why you’re interested in starting a prenatal yoga class, when you’re new to the practice, it can seem pretty daunting. After all, it can be intimidating to walk into a yoga class for the first time even when you’re not pregnant, but pregnant mamas have to think about keeping themselves AND their babies healthy and safe.

Don’t worry. This post will tell you EVERYTHING you need to know! You’ll be able to walk into that first yoga class with confidence! (And, hopefully, you’ll feel comfortable unrolling that yoga mat at home, too! Obviously, the more you practice the more benefits you’ll reap.)

Speaking of benefits, did you know that the benefits of prenatal yoga aren’t just anecdotal? There’s actually tons of scientific research that supports all the claims you hear about how it helps mamas lower their stress level, manage their aches and pains, and even have less painful and faster births!

Click on over to Prenatal Yoga: 15 Benefits of Yoga During Pregnancy if you’d like more details on that.

Of course, always check with your healthcare provider to make sure that prenatal yoga is a safe option for you and your baby.

Props & Other Helpful Gear

Prenatal Yoga bolster support | How to get comfy in restorative prenatal yoga poses | SpoiledYogi.com

One of the things I like most about yoga is that you don’t need lots of equipment to get started. If all you have is a yoga mat, that’s totally fine!

(Are you in the market for a new yoga mat? Here’s a little guide that will help you choose the perfect mat for your yoga practice.)

But I know walking into a yoga studio for the first time and seeing walls stacked to the ceiling with blocks, bolsters, straps, and blankets can be intimidating. I mean, what do you DO with those things?

Yoga props are there to help support you, and they can be particularly helpful during pregnancy. Blocks can bring the floor closer to you so you don’t have to round your back to reach for the floor in certain standing poses.

Straps can help you get your hands closer to your feet in certain poses.

Blankets are great padding for bony (often more sensitive during pregnancy) joints that might come into contact with a hard wood floor.

And bolsters?, well bolsters can help you get more comfortable so you can rest during restorative poses like Savasana (Final Resting Pose), Balasana (Child’s Pose), or Viparita Karani (Legs-Up-the-Wall Pose).

One of the benefits of practicing prenatal yoga in a studio setting is that they likely have all the pros you could need right there. (Come practice prenatal yoga with me if you’re in the Charleston, SC area!)

Ready to make a commitment to practice prenatal yoga at home? I recommend starting with a good yoga mat (thicker is better!), a couple cork blocks, a rectangle bolster, and maybe a nice, firm blanket.

See also 5 Yoga Props Every Beginning Yoga Student Should Have

Complete Beginners Guide to Prenatal Yoga - Prenatal Yoga for Beginners

Frequently Asked Questions

If I go to a group class, won’t the yoga teacher be able to tell me everything I need to know about practicing yoga during pregnancy?

I wouldn’t count on it. Most 200 hour yoga teacher trainings include just a few hours dedicated to helping pregnant mamas get the most out of a yoga class. Many teachers might know a few contraindicated poses and modifications, but it’s important to find a teacher who has training and experience in working with pregnant women or that you understand how to take care of yourself.

Get the FREE PDF download, the Do’s and Don’ts of Yoga during Pregnancy + regular updates and inspiration for pregnant and new moms.

Are there any poses I should avoid during pregnancy?

Yes. But the most important thing to remember is to trust your body and back off if anything doesn’t feel like a good idea. Also, try not to squish the baby. 🙂

See Yoga Poses to Avoid During Pregnancy

When should I start prenatal yoga classes?

The best time to start going to prenatal yoga classes is whenever you feel like you’d like a little extra support for yoga specific to your pregnancy. Some people believe it’s best to wait until the second trimester, which might be true if you’re especially exhausted or have morning sickness. (Though, personally, I think the extra support might be particularly helpful during that time–as long as you feel comfortable with resting during class and not doing everything that everyone else is doing.)

That said, there are differing opinions about this within the yoga community. I go deeper into that here: Yoga In the First Trimester: Is It Safe?

Is It OK to just go to a regular yoga class? Or do I have to go to a prenatal yoga class?

Go with your gut. If you find a yoga class that you love and it’s not geared toward pregnancy, that’s great! Please make sure you understand which yoga poses to avoid during pregnancy download this FREE guide though: The Do’s and Don’ts of Pregnancy Yoga and understand (you’ll get a PDF checklist you can print and take with you + I’ll send you more inspiration through email from time to time.)  That way you’ll know everything you need to know to keep yourself and your baby safe–even if your teacher doesn’t have lots of training in pregnancy yoga.

Can yoga help me turn my breech or transverse baby?

Prenatal yoga, if you practice it regularly and often, can absolutely help get the baby into an optimal position for birth. However, please don’t show up at a prenatal yoga class and ask a yoga teacher to help you flip your baby. Unless your yoga teacher is also a highly skilled body worker or chiropractor with specific training to help get babies into good alignment they are NOT qualified.

If you’re in the Charleston, SC area, go see my friend Danica Todd. She’s certified through Spinning Babies and Arvigo. (Plus she’s an amazing birth doula, too!) Angela and Chris Dixon at New Hope Chiropractic are trained in the Webster method and can help you get your baby into a better position.

Not local? SpinningBabies.com is a great resource.

Either way, don’t freak out. Most of the time babies flip on their own when they’re ready, but it doesn’t hurt to give them a little encouragement through prenatal yoga, chiropractic care, and body work.

Is it safe to practice inversions during pregnancy?

If you’re a beginning yoga student, pregnancy is not a great time to take up a Headstand or Handstand practice. If you’ve already been practicing these poses for years and are VERY stable in them, it might be OK. Read more about inversions during pregnancy.

How can prenatal yoga help me prepare for the birth of my baby?

Yes, yes, YES! Prenatal yoga helps your body prepare for birth by strengthening muscles that need to be strong and softening muscles that need to soft enough to push a baby out. It helps you to calm your nerves and anxieties, which can also help you to physically soften and make birth easier. The focus on breathing and mindfulness will help you when it comes to managing labor pain. And studies have shown that mamas who practice yoga during pregnancy tend to have shorter and less painful births than mamas who did not.

Ready to learn more? My online course Birth Like a Boss with Prenatal Yoga is a deep dive into getting your body, mind, and spirit ready for the birth of your dreams.

Online Birth Course: Prenatal Yoga Birth Like a Boss

Will practicing yoga help me have a natural birth?

If that’s your goal, there’s no better preparation than yoga, meditation, and mindfulness.

Can yoga induce labor if I’m ready to meet this baby around?

Oh, how I wanted this to be the case when I was a week past my due date with my first baby. Sadly, it did not work for me. Prenatal yoga can absolutely help open your hips and send baby’s head further down into your pelvis, which helps get your cervix to soften and thin.

But even when your body is ready, you’ll still have to wait for your BABY to decide it’s time. And sometimes babies are stubborn …

See also Can Yoga Induce Labor?

I’m looking for prenatal yoga help me with…

Carpal tunnel, acid reflux, & swollen feet and ankles

Back Pain

Sciatica

Insomnia

Tight shoulders and upper back

Anxiety

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Prenatal Yoga: 17 Benefits of Yoga During Pregnancy

When it comes to staying fit and healthy during pregnancy, one of the best things you can do for yourself (and your baby!) is prenatal yoga.

I know what you’re thinking: Of course, YOU’D say that. You’re a prenatal yoga teacher, so you are more than a little bit biased.

Guilty as charged.

But like most mamas, I wear more than one hat. Did you know that I’m also a health journalist who has written pretty extensively about health and wellness during pregnancy. (Read my most recent article on ways to keep low-risk pregnancies low-risk for Lowcountry Parent magazine.)

Without prompting from me, I hear over and over again from midwives, obstetricians, chiropractors, acupuncturists, herbalists, birth doulas, body workers… basically, every expert who works with women, that YOGA is one of the best exercises a mama can do during her pregnancy. How that’s for validation?

If I took enough time I could probably come up with may more than the benefits of prenatal listed below… But I’m a busy mama, so the following 17 are going to have to suffice for now.

Side Angle Pose | Best Yoga Poses for the Second Trimester | SpoiledYogi.com

17 Benefits of Prenatal Yoga

1 – Relief for common pregnancy aches and pains

Gain flexibility where you need it and strength where you need it. Lots of mamas show up at my prenatal yoga classes at their doctor’s because they’re suffering from run-of-the-mill pregnancy aches and pains.

It’s true that yoga can help significantly reduce muscle tension, pelvis and hip pain, low back pain, carpal tunnel, and many other pregnancy problems.

In fact, this 2017 study published in the Annals of Internal Medicine found that yoga was as effective as physical therapy at treating moderate to severe low back pain.

2 – Reduced stress

Everyone knows that yoga helps people manage stress–and managing stress is particularly important during pregnancy for the health of both mama and baby! But did you know that people who practice have measurably fewer stress hormones in their bodies right after a yoga session?

This study from 2017 found that pregnant women who practiced prenatal yoga had lower salivary cortisol than women who didn’t practice.

Interestingly, the study notes that babies born to the group of women who practiced prenatal yoga had a higher birth weight than those born to mothers who didn’t.

3- Stronger immune system

The same study found that those mamas who practice prenatal yoga had higher immunoglobulin A levels immediately after their yoga session, too. The higher immunoglobulin A levels is an indication that these mamas had higher immune function, according to researchers.

That’s a pretty big deal, especially during cold and flu season, since pregnant moms can’t take as many cold and sinus medications!

4 – Prenatal yoga prepare mama’s body & mind for birth

Trust me. There are few things that help prepare your body for birth like relaxed muscles and open hips.

Read more about how prenatal yoga can help you prepare for birth — and if you’re ready for a deep dive, check out my online course Birth Like a Boss with Prenatal Yoga.

5 – Get baby into an optimal position for birth

Yoga positions like Downward Facing Dog and Table Top positions (when you’re on hands and knees) can actually help baby move into an optimal position for birth. And those hip openers that are the focus of many prenatal yoga classes? Those can help guide baby’s head further into mama’s pelvis to help send the signal that that it’s time to soften up her cervix.

This could be the reason there’s a slightly reduced risk of cesarean sections among women who practice prenatal yoga, according to this study.

6 – Faster, less painful labor and delivery

Stress hormones are not conducive to giving birth. When mama knows how to stay calm, trust in the process (and her body), and relax during the early stages of labor, the whole process usually goes much faster.

Participants in this study who had practiced prenatal yoga reported feeling less intense labor pains than the control group that didn’t do yoga during pregnancy, and the yoga mamas had shorter labors, too.

7 – Recover faster after birth

If you’re worried about recovering well after your baby is born, prenatal yoga is your friend.

It will help you gain strength where you need it, so you’ll be stronger, healthier, and recover faster during the postpartum period.

Plus, deep breathing can help you avoid a diastasis recti (that gap between your rectus abdominis muscles that sometimes doesn’t go right back together after birth).

Not to mention, staying in shape during pregnancy helps mamas heal faster, gain their strength back faster, and get back to their previous activities faster.

8 – Improved mental health

No one will be surprised that several studies have shown that yoga during pregnancy can help you manage the myriad stresses that can come with growing a person. But it’s also pretty well documented that mamas who practice prenatal yoga experience less depression and anxiety.

My yoga practice definitely helped me handle the anxiety I had when I got pregnant with my last baby after experiencing a traumatic miscarriage.

9 – Better Sleep

When you’re pregnant there are plenty of barriers to good sleep–babies like to kick all night long, settle in on your bladder, and cause all kinds of physical discomforts that make it hard for mama to get her beauty sleep, too.

This small pilot study found that pregnant women who practiced mindful yoga had fewer awakenings at night and improved sleep efficiency.

See also 7 Yoga Poses to Help You Sleep

10 – Strengthen your core and your pelvic floor

Prenatal Yoga: Because nobody likes to pee their pants every time they sneeze or jump on a trampoline.  I mean, seriously.

11 – Focus on breathing to calm your body and mind

Learning to breathe properly will help you soften and relax during pregnancy, labor, and those first trying, sleep-deprived weeks of having a newborn.

The more you take time to practice those belly breaths, the better.

12 – Learn how to relax

Our culture is all busy, busy, busy, all the time. We all have a difficult time backing off and doing less.

Growing a person from scratch is pretty exhausting work for a mama’s body. Pregnancy is a great time to slow down a little bit and work on taking extra great care of yourself.

Plus, knowing how to relax is a skill that every mama needs!

13 – Practice not competing with other mamas

Mothering in the age of social media often feels like one big, exhausting race that you have no chance of winning. So why even worry about competing with the Pinterest queens?

Yoga’s philosophy that we’re all better off when we stop competing and just embrace what’s right for us as individuals as parents has been a lifesaver for me. A prenatal yoga class where everyone is at different places in their pregnancies and dealing with different challenges is a great reminder to put on your blinders and worry about works best in your own body and for your own life, both now and after the baby is born!

14 – Hone your intuition

Honestly, I feel like tapping into that mother’s intuition is one of the best benefits that prenatal has to offer.

Here’s why: The second you let people know you’re expecting it feels like everyone comes running to tell you what to do and what NOT to do. The worst part about this is that it sends such a message to moms that they NEED ADVICE. You know, that they would never be able to keep this precious being growing inside of them without a team of doctors, nurses, nosy neighbors, and random people at the grocery store telling them how.

Prenatal yoga class is not just a refuge from the know-it-alls of the world, but it’s also a chance to really reveal all that you, your amazing body, and your instincts know about being carrying a baby without ever asking anyone for advice or reading a single blog post.

15 – Boost your confidence

With that realization that you have this innate ability to care for yourself and your growing family comes confidence. First-time mamas, in particular, often need to be reminded that they have everything they need to birth and care for their babies and their families.

This can start on the yoga mat with lots of gentle reminders that you are stronger and more capable than you might have known before.

Ready to reap all the benefits!? My yoga class schedule Prenatal Yoga classes in Charleston SC and surrounding areas is available here.

16 – Bond with baby

Pregnancy was one of the most surreal experiences of my life. You know you’re growing a person you’re going to love more than you can even imagine… but, also, this baby is kind of a total stranger. It’s weird and magical and wonderful and scary and beautiful all at the same time.

Spending time every day–just you, your breath, and your baby–on your yoga mat is a great way to help you connect on a much deeper level with your baby.

See also 5 Ways to Bond with Baby in Prenatal Yoga

17 – Build your mama tribe

It is SO important to have a strong community of mama friends during pregnancy. If you have a prenatal yoga class close by (check out my classes if you’re in Charleston, SC area!) make sure you take a few minutes before and after class to connect with other pregnant mamas and make a few friends–especially if this is your first baby.

You’ll likely have a ton to talk about between the pregnancy and your common interests (yoga!).

Don’t have a local group? Join the Yoga Mamas with Spoiled Yogi Facebook page. We’ll be happy to swap parenting war stories, answer your questions, and give you lots of non-judgmental support and encouragement.

Yoga Poses to Avoid During Pregnancy

Yoga Poses to Avoid during Pregnancy - Prayer Twist

You’re a mama now, even if you haven’t held your baby in your arms yet. The second you see that second pink line on a pregnancy test, you start to feel the endless joys–and endless responsibilities–that come with the territory.

Then you let the cat out of the bag.

And everyone you know (and probably a few people you don’t know, too!) start telling you everything you should do. And the things you CAN’T. I know you… If it weren’t for those well-meaning reminders, you’d immediately go on a drinking binge, eat the most mercury-laden fish you can find, bathe in soft cheese, and take up skydiving.

No?

Gosh, I just love when other people take it upon themselves to tell grown-ass women all the things they damn well already know. Don’t you?

I hesitated to write this blog post because I don’t want to add to that noise with a post about which yoga poses to avoid during pregnancy.

Remember: YOU Know Yourself, And Your Pregnant Body, Best

I believe that all mamas have this amazing built-in intuition that guides them and helps keep their babies safe–if they just know how to tap into it and listen.

When I teach prenatal yoga classes, the thing I am most interested in teaching is HOW to access that phenomenal inner guide. Yoga poses are a great tool to help them do just that. (Of course, there are plenty of other benefits of prenatal yoga poses, too!)

If you’re really aware of the signs your body is giving you when you’re on your yoga mat, you don’t actually need a list that someone else made to tell you which poses to avoid. You already know.

I suspect that as you get further along in your pregnancy and your belly grows, you’d never dream of doing the poses on this list anyway because 1-it’s really just common sense, and 2-your body is going to give you pretty strong signals that they’re not a good idea anyway. (You’ll see what I mean in just a second, promise!)

That said, I know it can be helpful to have a straight-forward list of what you should avoid when you practice yoga asanas, especially if you’re new to yoga.

I hope you’ll use the following list of yoga poses to avoid during pregnancy  to validate what you already know instead of taking it as just another list of hard-and-fast no-nos. As I remind my students frequently, YOU are the only one who really knows what is appropriate for you in any given moment.

You’ve got this.

xo,

Erica

Avoid these yoga poses during pregnancy to keep both mom and baby safe.

Yoga Poses to Avoid During Pregnancy

Any pose where you lay on the ground, face down.

These poses are actually fine early on in pregnancy because the wee one is tucked in and protected by the bones of your pelvis. However, once that cute little baby bump emerges, you’ll want to skip poses like Dhanurasana (Bow Pose), Salambhasana (Locust Pose), and Bhujangasana (Cobra Pose) unless you’re modifying them somehow to avoid putting your weight on the baby.

Poses to Avoid During Pregnancy - Bow Pose Dhanurasana

Try this: A bolster under the hip bones is a lovely modification for these postures (See How to Modify Sun Salutations during Pregnancy), and so is taking a more mild version of these backbends on hands and knees.

Any pose that you lie flat on your back for an extended period of time.

You can (and should!) still practice Savasana (Final Resting Pose) when you’re pregnant. But by around the second half of your pregnancy, you’ll want to prop yourself up to make sure you and the little one are getting good blood flow.

Try this: Here’s how to modify Savasana for pregnancy.

Any twist that compresses the belly (which squishes the baby).

This includes poses like Ardha Matsendrasana (Half Lord of the Fishes Pose), Prayer Lunge Twist, and Utkatasana (Chair Pose) with a Prayer Twist.

Yoga Poses to Avoid During Pregnancy - Prayer Twist Lunge

Try this: Luckily, it’s easy to modify these twists by either twisting AWAY from the knee or by simply staying upright when you twist. Think about twisting more in the shoulders, chest, and upper back, and not twisting into the belly. Think about keeping your belly button facing straight ahead.

Any balance pose that could put you at risk of falling.

We all wobble and bobble in balancing poses like Tree Pose (Vrksasana) and Ardha Chandrasana (Half Moon Pose) from time to time. You don’t have to take them all off the table just because you’re pregnant.

Try this: On those days when you’re feeling super off balance, it’s a good idea to set up next to a wall juuuuuust in case.

That also means that pregnancy is not the time to start a practice of inversions like Handstand (Adho Mukha Vrksasana) and Headstand (Sirsasana)–especially in the middle of the room. This group of poses is almost impossible to learn without a fall or two, and when your center of gravity is shifting daily as your baby grows, well… why risk it?

See also Is It Safe to Practice Inversions During Pregnancy?

Anything pose that causes the belly to look like a mountain peak.

As a general rule, you want your baby bump to look round, like a basketball, without a point in the center that looks like a mountain peak. That peak that many mamas start to see  when they lean back or go from lying down to sitting up, your body for whatever reason. That peak is caused when the abdominal muscles separate. Any exercise that brings out the peak could be making that separation worse and lead to a diastasis recti problem after baby is born.

Try this: If you notice the mountain peak when you’re backbending, back off until it goes away. If you see it when you Plank, bring your knees to the floor. And always, always, roll to your side before you press yourself up to a seated position after Savasana.

Other things to avoid:

The following aren’t poses per say, but you still might want to know that most people recommend avoiding them during pregnancy.

Jumping (say from Uttanasana [Standing Forward Bend] to Chaturanga Dandasana [Four-Limbed Staff Pose] for example).

Heated classes. Take it from a mama who survived a long, third trimester in the summer in hot, humid Charleston, SC. It’s never a good idea for a pregnant mama to get over-heated. Opt for classes and practices that build heat from the inside out instead of those classes 100+ degree heated rooms.

Anything that just doesn’t feel right.

Just because it felt amazing yesterday doesn’t mean it’s a good pose for you today. Seriously. Don’t do anything that leaves you with an uneasy feeling in the pit of your stomach. That feeling is there for a REASON. Trust it. Listen to it. Honor it. Heed it.

You may never understand WHY it’s there, but know that it’s almost always right.

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Pregnancy Stretches for Back Pain: Lower Back

Pregnancy is a magical and miraculous part of life. I mean, think about it. Your amazingly designed body is building a whole, complete little person from SCRATCH. No matter how wonderful pregnancy is, it does not come without a sacrifice. Unfortunately, there are a lot of unpleasant pregnancy symptoms. The single biggest complaint I hear from the sweet mamas who come to my prenatal yoga classes is low back pain.

(Have another common pregnancy problem? I made a whole series for my YouTube channel addressing common pregnancy problems through yoga. Check it out!)

FREE YOGA VIDEO | Pregnancy Stretches for Back Pain | Prenatal Yoga for Back Pain | SpoiledYogi.com

What’s Going On?

During pregnancy, there’s kind of a perfect storm of things that can contribute to a mama’s back pain. First of all, that hormone, relaxin, starts to increase the flexibility in the pelvis so that the hips can widen a bit when it’s time for that sweet baby to be born. Flexibility can be a great thing, but too much flexibility can cause instability.

As mama’s belly starts to expand forward the weight of the baby can cause her to pelvis to tilt forward  and down, too. This action can further compress the lumbar spine and, over time, make things pretty uncomfortable in that area. That’s not good news for the sacrum and low back area, which is often hyper mobile to start with for a lot of women.

At the same time, a lot of pregnant mamas (at least in our culture here in the Western part of the world) spend most of their day sitting–maybe at a desk or in the car ushering older kids from school to other activities. While, it’s great for pregnant mamas to be off their feet and resting plenty, sitting too much can cause chronic tightness in the hip area.

So, what you have is tight muscles pulling on a loosened joint + low back compression from bad posture. I mean, no wonder so many mamas deal with low back pain–especially by the end of their pregnancies.

Ouch!

How Can Prenatal Yoga Help Alleviate Low Back Pain?

There are plenty of things you can do to help you handle pregnancy back pain. You can buy a brace to help support your belly, hips, and low back. You can see a chiropractor (I recommend this anyway!) or a body worker to help you align your bones and soften your muscles. (Charleston mamas, do you know my friends Danica Todd, an amazing body worker/doula, and Angela Dixon, a chiropractor at New Hope Chiropractic?)  These things can offer much-needed, near immediate relief for the discomfort you’re feeling.

(DISCLAIMER: Skip your practice and talk to your doctor or other trusted health provided if you have extreme pain or pain that continues for more than a couple days.)

Of course, the best way to alleviate low back pain is to avoid it in the first place. A regular, daily yoga practice is one of the best ways to address all the issues that often create that lower back pain in the first place so you can prevent it! Pregnancy stretches for back pain–like those you’ll see below!–can also offer huge relief once pain has set in, too. Promise! Just know it’s not a one-and-done kind of thing… You should incorporate yoga into your daily routine for the best results!

Not to mention, yoga is something you can do FOR YOURSELF. You don’t have to have an appointment or drive across town in rush hour traffic.

4 Ways Prenatal Yoga Helps Low Back Pain

Prenatal yoga heightens awareness. One of the most important ways that prenatal yoga can help mamas to prevent or find relieve from their low back pain is simply that it can heighten their overall awareness. Yoga is one of the best tools to help people begin to notice how their hold their bodies, feel exactly when things start to feel tweaky or out of balance, and notice what helps and what hurts with more accuracy. Plus, that awareness of your body and mind can help you to take things easy and do less when you need to.

Prenatal yoga improves posture. Speaking of awareness, many mamas (and people in general!) almost never think about the way they stand. It’s so easy for pregnant mamas to slip into that belly forward position that can compress the low back. (And once the baby is born, posture often gets even worse as mamas carry baby with one arm or on one hip more than the other side.) Over time, bad posture patterns can definitely create imbalances in the body and hurt your back.

See also Yoga Stretches for Neck and Shoulders (Perfect for Breastfeeding Moms)

Prenatal yoga opens tight hips and hamstrings. Some of the poses you’ll see below are the gold standard when it comes to opening and reducing tension on the hip and hamstring muscles. It might seem weird to focus on your hips and hamstrings when it’s your back that’s sore. Remember, these muscles connect to your low back. When they’re too tight or tense they can pull on the sacrum and low back area. Sometimes just a little time stretching a bit every day can give you much needed relief!

Prenatal yoga strengthens core muscles. Most people know that when you’re pregnant common abdominal work like crunches are off limits. But that doesn’t mean that you should stop working your core. You need a strong core to support your growing baby. (BONUS: It will help with labor and recovery, too!).

Pregnancy Stretches for Back Pain – 6 Prenatal Yoga Poses for Back Pain

There’s a full yoga practice embedded above, but in case you’re in a hurry, here’s a quick rundown of what you’ll see in the video.

Cat and Cow Pose

Hands and Knees Balance

Fire Hydrant Pose

Runner’s Lunge

Downward Facing Dog

Pigeon Pose

Child’s Pose

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Sponsored: 3 Ways to Use Candles in Your Yoga Practice

How to Use Candles in Yoga

Note: The following post is sponsored by Chesapeake Bay Candle, but the thoughts and opinions expressed are my own.

There’s something a little magical about candles. Maybe it’s simply the warm glow and ambient flicker of the flames. Maybe it’s the tradition–candles have been used in religious ceremonies for hundreds of years as a symbol for life, purity, and goodness. Or maybe people just like candles because we associate them with happy times–there are candles on birthday cakes after all, and who doesn’t love a birthday party?!

(Confession: As a parent, I go to many kid birthday parties that I do NOT love. But my memories of attending birthday parties as a kid are EPIC!)

Whatever the reason, if you want to make your home yoga practice a little more special, taking a few seconds to light a candle is a great way to do it.

3 Ways to Use Candles in Yoga

3 Ways to Use Candles for Yoga

1 – Create an altar with candles.

If your yoga practice is your also your time to connect to your spirituality–whatever that means for you–lighting a candle to represent your divine light, bringing in a small plant to represent nature, and including a photo of a teacher or loved one is a great way to add more meaning to your home practice space. (I also have a couple of beautiful crystals that are special to me.) An altar adds a little more beauty to your practice space, and if you put it somewhere you see it often it can serve as a reminder of your commitment to the practice every time you see it throughout your day.

2 – Meditate on the candle flame.

meditating with candle | How to Use Candles in Yoga | SpoiledYogi.com

Most of the time when I meditate, I sit quietly with my eyes closed. There are times, though, that that just doesn’t work for me. Sometimes it’s really hard to settle into what I’m doing. I feel antsy or my mind feels too busy to close my eyes. In those times, I find other techniques to help me focus. I might use a mantra, find my mala beads, or go get a candle. The meditation technique of gazing at a candle flame is called trataka. Basically, it helps to focus your mind by giving your eyes something to do. There’s a great explanation of how to do it here.

3 – Appeal to all your senses.

Half Lord of the Fishes | How to Use Candles in Yoga | SpoiledYogi.com

Think about where your mind goes when you’re really in the zone during your yoga practice. Likely, you’re focusing on the body–the breath moving in, filling your lungs, and going back out. You probably spend some time feeling the mat under your feet or the air circulate around your skin.You listen to your breathing or maybe soft music and your teacher’s voice.

One of the senses you don’t think about too often in yoga classes is your sense of smell (unless, of course, it’s a bad smell–if you know what I mean!). There are LOTS of choices for scents and aromatherapy. There’s everything from old school, smokey incense to costly essential oils.

I’ll be honest: I love essential oils, but sometimes it’s all I can do to unroll my mat in the first place. I just don’t have it in me to pull out a diffuser, a recipe book, and 6 different bottles of oils (I never have all the right ones!) to make a concoction to meet my needs for that day.

That’s why I’m loving the Chesapeake Bay Mind & Body scented candle collection–they’re scented with essential oils and each one is clearly marked with what the aromatherapy benefit of the candle is. Easy peasy.

Chesapeake Bay candles

I am SO in love with the strength + energy pineapple coconut candle for my morning vinyasa practice and the balance + harmony water lily pear scent or peace + tranquility cashmere jasmine for when I need more calming and grounding in the evenings. I really like reflection + clarity because of its beachy seasalt sage scent, which is also pretty calming for a chill out practice or evening bath time.

Confidence + freedom oak moss amber is a stronger scent, but I like it for more active practices like arm balances or inversions, or even when I just need to do something challenging like write a blog post that isn’t flowing.

These candles are beautiful enough to be a part of an altar and everything about them just makes me happy. (It really is the little things.)

Keep it Simple + Make It Special, Too

If you’re a long-time reader of this blog, you know that I’m a big advocate of keeping home practice time simple. Sometimes the fewer bells and whistles, the better.

In fact, my advice to mamas who want to practice yoga on their own is to start with basic poses—the same sequence or yoga videos everyday, at the same time to create a ritual that helps you clear your head and connect with your true essence.

But I also know that the more enjoyable your yoga home practice is, the more likely you are to do it on a consistent basis. And that means you’ll see more of the benefits more quickly.

Something as simple as lighting a candle that offers a little ambiance and aromatherapy is a quick-and-easy way to set your environment up, give yourself something lovely to focus on, help you connect more deeply to yourself and the world around you, and remind you of why you’re practicing in the first place.

Do you ever use candles in your yoga practice? How do you make your yoga practice space more special? Please share your tips in the comments section below!

Is It Safe to Practice Yoga Inversions during Pregnancy?

There’s no way around it: Getting pregnant will turn your world upside down. But there’s a lot of conflicting info out there about whether it’s safe to turn YOURSELF upside down during pregnancy. I’m talking about yoga inversions, of course.

Many people advise against doing them while you’re pregnant, but then you see videos of these amazing, super moms handstanding with the most impressive baby bumps.

Are they putting themselves and their babies at risk? Or do they know something you don’t? What gives?

 

What Is a Yoga Inversion?

Before I unpack it for you, let’s make sure we’re on the same page about what, exactly, an inversion IS. An inversion is any position where the heart is higher than the head.

That means that technically poses like Adho Mukha Svanasana (Downward Facing Dog) and Uttanasana (Standing Forward Bend) are inversions.

And while I’ve heard a few people say that pregnant women should avoid even these mild inversions, most of the experts I’ve talked to agree that Downward Facing Dog  and Uttanasana (Standing Forward Bend) are both safe and can be helpful for pregnant women.

(Though, pregnant mamas will want to modify by keeping their feet at least hip-distance apart to avoiding squishing the baby. And, of course, mama’s intuition always ALWAYS trumps any other “rule.” If it doesn’t feel right, don’t do it!)

Inversions During Pregnancy? What’s Safe

Are Inversions During Pregnancy Safe? | SpoiledYogi.com

Kristin McGee, a yoga and Pilates teacher in NYC, says she felt comfortable practicing inversions during her pregnancy since she’d been practicing for 20 years already. “Inversions actually felt quite good and took the pressure off my feet!,” she says.

Most of the time when people ask if inversions are safe during pregnancy, they are talking about the more dramatic inversions like Adho Mukha Vrksasana (Handstand), Salambasana (Headstand), Pincha Mayurasana (Forearm Stand), and Sarvangasana (Shoulderstand). If those poses are a part of your regular practice do you have to immediately banish them as soon as you see two lines on a pregnancy test?

Erin DiNicola Headstand at a Wall | Inversions During Pregnancy | SpoiledYogi.com

Erin DiNicola from Charleston, SC practicing Headstand variations at a wall at 23 weeks pregnant

Nope. It’s usually safe to continue doing the activities that you were doing before you became pregnant–including yoga inversions–as long as you continue to feel good in that position.

(Do I need to say it again? Listen to your body’s intuition first! If it doesn’t feel good, don’t do it no matter what your teacher says or what you read in blogs like this one!)

Of course, I’d never recommend someone take up a practice of Handstand mid-pregnancy. For that reason, I would never ever teach them to my group prenatal yoga classes.

Many moms in a prenatal yoga class are getting their first taste of the practice, and these lovely mamas would probably be better served to keep their feet on the floor.

Taking up a Handstand practice mid-pregnancy is a bad idea for the same reason that putting on ice skates and taking to a skating rink for the first time during pregnancy is a bad idea. Almost no one learns to ice skate without falling a time or two, and the same is true for inversions like Handstand, Headstand, and Forearm Balance.

Barbara Denowh | Handstand during Pregnancy | SpoiledYogi.com

Barbara Denowh practicing Handstand at 28 weeks pregnant

Trust Your Intuition First

However, if you’ve been doing it for years and you feel safe and secure going upside down, it’s probably to continue for as long as you feel it’s a good idea. But please take precautions to make sure you won’t fall. Remember that during pregnancy your center of gravity shifts so much so quickly that your balance might be questionable.

  • Enlist the help of a partner (or better yet an experienced yoga teacher) to spot you
  • Move close to a wall just in case you need a little extra support or start to topple

(Disclaimer: I am not a doctor, but I did ask my OBGyn about this during my last pregnancy. Her response: “I think strong mamas should go for it!” Though, ask your own doctor or midwife for sure–some will be more conservative than others and there may be something going on with your pregnancy that would make it risky.)

“It made me feel capable, strong, and normal,” said Barbara Denowh, a yoga teacher and studio owner in Montana.  “I had ‘permission’ from my doctor and doula. After 31 weeks it no longer felt good so I stopped.”

“Also to be noted, I had a strong inversion practice before I was pregnant. I didn’t get knocked up and then think, ‘Hey, going upside down would be a cool photo.”

Will Inversions During Pregnancy Cause Baby to Turn Breech?

Leslie Schmidt in Pincha Mayurasana Forearm Balance | Inversions During Pregnancy | SpoiledYogi.com

Leslie Schmidt from Athens, Georgia gets help from her teacher to balance in Pincha Mayurasana (Forearm Balance) at 35 weeks pregnant.

Will going upside down cause your baby to turn breech? It’s unlikely. (In fact, poses like Downward-Facing Dog practiced often throughout pregnancy can even encourage little ones to go head down and start to prepare for their exit.)

Just to be safe, I recommend that mamas hold their inversions (yes, even Down Dog) for no longer than about 5 breaths at a time, especially when they get toward the end of their pregnancies.

As an extra precaution, I also suggest that mamas take inversions (even the mild ones!) off the table if her baby had been breech, but turned head-down (YAY!) toward the end of a pregnancy.

It’s unlikely that the baby would turn again, but why risk it?

Alternatives for Common Inversions During Pregnancy

So, let’s say you’ve decided that inversions aren’t for you during your pregnancy, but you still want to reap the benefits. After all, taking some of the pressure off of your joints and setting yourself up so that gravity’s pull is creating more space in your body is kind of awesome when you’re pregnant.

Legs-Up-the-Wall Pose Modified for Pregnancy | Prenatal Yoga | SpoiledYogi.com

Viparita Karani (Legs-Up-the-Wall Pose)

I always offer Puppy Pose (still a mild inversion, BTW, but with less pressure on the wrists for mamas with Carpel Tunnel issues) and Child’s Pose as options in lieu of Downward-Facing Dog. They’re good ways to get a bit of rest in and stretch the spine without doing anything too crazy different than the rest of the class–even if you’re not a prenatal-focused class.

What about Handstand, Headstand, Forearm Balance, and Shoulderstand? Viparita Karani (Legs-up-the-Wall Pose) is ahhhhh-mazing. Just use a thick bolster or stack of blankets to elevate your hips or build a ramp with a bolster and two blocks. (See Pregnancy Yoga: How to Use Yoga Props to Get Comfy for Restorative Yoga Poses)

Yoga and Motherhood: It’s Not a Competition

The next time you see an amazing pregnant mama going upside down, please take a deep breath, realize that you are exactly where you need to be in this moment (wherever that may be), and try just being happy with that.

Please, be happy for her for doing what feels right for her, too. If doing yoga inversions during pregnancy help her to feel strong, confident, and capable–great! Do the things that make you feel that way, too, and leave the rest.

The only thing worse that forcing yourself into yoga poses that don’t work for your body (at any phase of life) is stressing yourself out about it.

You are making a miracle, after all. And that’s way more awe-inspiring than any particular yoga pose.

Did you feel comfortable practicing inversions during pregnancy? Why or why not? Tell us in the comments below!

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About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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