Yoga In the First Trimester: Is It Safe?

We know that prenatal yoga is great for keeping common pregnancy aches and pain at bay and preparing mama’s body for birth. But there’s a lot of confusion about the safety of yoga in the first trimester. In fact, one of the most common questions new mamas-to-be ask me is if it’s safe to do yoga during those first fragile 13 weeks of a pregnancy.

Are you a newly pregnant mama with an established yoga practice? Or, perhaps, considering to join a class for the first time? Here’s what you need to know.

Why Is Yoga In the First Trimester Controversial?

Trigger alert: You might have heard that pregnant mamas should wait until the second trimester to practice yoga. That’s because the risk of miscarriage dramatically decreases in the second trimester. In fact, some yoga studios have a policy that says prenatal yoga classes are appropriate for the second and third trimesters.

On the other hand, other yoga teachers and/or studios encourage women to keep up their yoga practice throughout their pregnancies.

What gives? And who is right?

There’s enough to worry about when you’re newly pregnant. Do we really have to add this to the list? I felt the same way during my two pregnancies, so I started doing some research. Here’s some helpful info I found from a couple of my favorite pregnancy yoga books, which talks about how two of the most popular schools of yoga approach yoga in the first trimester:

Iyengar Yoga In the First Trimester

From Yoga a Gem for Women by Geeta Iyengar:

“There are chances of miscarriage during this period due to improper formation of the placenta, prolapse, or muscular weakness of the uterus. It is dangerous during this period to lift heavy loads and to jump about. Yogasanas, however, are non-violent; they strengthen the pelvic muscles and improve blood circulation in the pelvic region; they strengthen the reproductive system, exercise the spine, and make the period of confinement bearable…

“In the early stages of pregnancy morning sickness, dullness, and weakness may appear. Sometimes there are discharges or pains in the pelvic region, swelling or numbness in the feet, swollen veins and varicose veins, backache, constipation, variation in blood pressure, toxaemia, headache, dizziness, blurred vision, and infrequent urination. In all these conditions asanas are most helpful.”

Ashtanga Yoga In the First Trimester

From Yoga Sadhana for Mothers: Shared Experiences of Ashtanga Yoga, Pregnancy, Birth & Motherhood by Sharmila Desai and Anna Wise:

“Practicing yoga during the first trimester is not recommended, and women are encouraged to avoid taking unnecessary risks during this important time.

“Obviously, making the choice to continue practicing during the first 13 weeks of pregnancy is a personal one…

“The first trimester is the time of greatest physical adaptation, and women may experience nausea, fatigue, low blood pressure, constipation, headaches, shortness of breath, and mood swings. The risk of miscarriage is high, especially at the point when a woman would normally menstruate, sometime around week 8 and again at week 12/13, when placenta should take over hormone production.”

Who’s Right?

Who should you listen to? Me! (I’m kidding! Sort of.)

Seriously, though, let’s unpack this a bit. If you think about these styles of yoga it gives you a big clue as to what you should be doing in those first weeks of pregnancy.

Ashtanga Yoga is an intensely physical practice. Serious practitioners are called to practice two hours every morning with few exceptions. The Primary Series includes jumping, jumping through, intense core work… And that’s just the first series. It’s designed to push the practitioner both physically and mentally.

Iyengar Yoga, on the other hand, is all about the alignment. It focuses on all the tiniest little details of every pose, using props when necessary to achieve that alignment. In many ways Iyengar Yoga is more grueling than any other type of practice. (It takes some major mental discipline to spend so much time and energy on the teeny tiny details.) However, it tends to be much slower paced than Ashtanga-based practices (that includes vinyasa yoga styles). That means that in a group class there’s a lot more time for making individual adjustments, using props, etc.

Is It Safe to Do Yoga In the First Trimester?

With that understanding, the safety of practicing yoga in the first trimester really depends on what you’re used to and how you’re feeling. If you’re used to a very strong practice, like Ashtanga or vinyasa, it’s probably OK to keep doing your practice with some modifications. Go easy on the deep twists and backbends. Listen to your body and rest when you feel tired. But if you’re feeling strong and energetic there’s no reason to sideline yourself for three months.

If you’re new to the practice of yoga, you’ll probably want to start with something a little gentler. Sign up for a prenatal yoga class or, if you’re feeling particularly fatigued, find an amazing Restorative Yoga class. Find a teacher who has some training in prenatal yoga. (If you’re not sure, ask!) And be sure you share your news with the teacher (even if you’re not sharing your news with the world yet!).

The Bottom Line

The threat of miscarriage is SO scary. I know. I had a miscarriage between my two healthy girls. When I was pregnant with our rainbow baby my anxiety was epic. I learned that the vast majority of miscarriages are caused my a problem with the baby’s DNA, and there’s not a damn thing you can do about that. If it’s going to happen, it’s going to happen. It’s very unlikely (if it’s possible at all) to cause a miscarriage by doing a deep twist or jumping from Downward Dog to Uttanasana.

I didn’t let my anxiety cause me to stop doing my practice during my pregnancy because it was my practice that grounded me. I knew I couldn’t control the outcome of the pregnancy. I recognized that the only thing I had control over was keeping my vibration high and my stress levels low. A gentle yoga practice, meditation, pranayama, and lots of positive affirmations helped me do that. It can do it for you, too.

My advice as a prenatal yoga teacher and mom of two? Be cautious, sweet mama. Listen to your body’s whisperings. But don’t give up your practice.

Congratulations!

Babywearing Yoga: Best Yoga Poses for Babywearing Yoga Mamas

Babywearing Yoga: Yoga Poses to Practice While Babywearing | Baby Wearing Yoga | Mommy and Me Yoga | Baby Yoga |SpoiledYogi.com

My sweet baby is crawling all. over. the. place. She’s on the move and into everything, which means if I want to practice yoga WITH her I’m going to have to basically strap her to me or she’s going to crawl off and find something gross on my floor to put in that little mouth of hers. (Seriously, I know she’s learning about the world around here, but babies this age do the grossest things.) It’s not particularly zen to stop my flow every 5 seconds to say, “No! Don’t lick the floor!,” so these days I’ve been spending a lot more time doing babywearing yoga.

Babywearing yoga is a great solution for older babies who can’t sit still as well as for teensy tiny babies who want to be close to mom all the time. But babywearing yoga does have a few limitations—you can’t do Down Dogs or Up Dogs while babywearing for obvious reasons. But don’t let that stop you! You can still have a good stretch and flow synchronized with your breath. Babywearing yoga is also a fun way to bond with your little one whether she’s crawling and into everything or a newborn who just wants more mama time.

NOTE: You’re even more limited if your little is like mine and is opposed any kind of carrier that’s not this fancy Tula ring sling you see pictured. (I love my ring sling, but I recommend a structured carrier if your little one is more cooperative than mine is. With a structured carrier you have a wider range of motion in both of your shoulders.

Babywearing Yoga: Best Yoga Poses for Babywearing Mamas

Tadasana (Mountain Pose)

Find your feet. Firm your thighs. Inhale, lift your arms up and over head. Exhale, bring your hands together in front of your heart in Anjali Mudra.

Utkatasana (Chair Pose)

Lower your seat toward the floor as if you were going to sit down into a chair and reach your arms up toward the sky and spread your fingers. Shift your weight into your heels so you can lift your toes toward the ceiling. Then, shift your weight into your toes and lift your heels. Repeat.

Standing Pigeon Pose

From Utkatasana, lift your right foot and place it on your left knee. Keep your right foot flexed. Sit deeper and maybe even start to gently guide your right knee downward just a tad to increase the stretch in the hip. Stay here for a few breaths then switch sides.

Stand up, shake out your legs, and do a happy dance before you move on to the next pose.

High Lunge with Heart Opener

Step your right foot back… back… back… until your left knee is close to a 90-degree angle. Interlace your hands behind your back and lift your chest upward. Notice that your baby lifts slightly, too. Make sure baby is completely supported. Only go as far as you need to to feel a slight stretch through your chest and shoulders.

Humble Warrior

From your lunge, bring your hands to your baby to give her extra support (watch her head!). Inhale as you lengthen your spine and reach through your back heel. Exhale as you fold forward and to the inside of the left knee. If your baby seems to enjoy the ride, repeat a few times moving from your High Lunge to your Humble Warrior.

Make your way back to your High Lunge to prepare for the next pose.

Warrior 3 (Virabhadrasana 3 Pose)

Ready for a challenge that will be fun for you and baby? Make sure you’re supporting your baby with your arms, as you hinge at the hips carefully step your back foot forward a few inches. Then, with an inhale, lift your back leg so it’s parallel with the floor. Stay here, or move with your breath and flow between High Lunge and Warrior 3 a couple times.

Then, come back to Tadasana (Mountain Pose) and repeat High Lunge, Humble Warrior, and Warrior 3 on your other side.

Tree Pose (Vrksasana Pose)

From Mountain Pose, feel your feet press into the ground as you lift your chest and the crown of your head upward. Spread your toes. Lift your right foot and place it firmly to your opposite ankle, shin, or upper thigh. (You’ll want to avoid placing that foot on the inside of the opposite knee.) Bring your hands together in prayer in front of your baby or stretch one or both hands up toward the sky.

Stay for a few breaths, then do the other side.

Warrior 2 (Virabhadrasana 2 Pose)

Step one foot back and set your feet up for Warrior 2 Pose (your hips should be facing the long edge of your mat). Bend your front knee toward 90 degrees and point that knee toward the pinky-toe side of your front foot. Reach your arms, spread your fingers, and turn your gaze forward toward your front hand. Relax your shoulders, jaw, and eyes.

Want to take baby for a ride? Inhale as you straighten the front leg, exhale as you bend it again. Then move right into the next pose and complete the sequence before you practice Warrior 2 on your second side.

Goddess Pose

Straighten your legs and turn to face the long edge of your yoga mat. Point your toes toward the corners of your mat and bend your knees outward. Lower your seat until your thighs are close to parallel to the floor. Stay here for a few breaths, or until your thighs begin to shake. Then, practice straightening and bending your legs with your breath.

Prasarita Padottanasana (Wide-Legged Forward Bend)

If baby is older and you’re feeling playful, turn your toes forward (even slightly pigeon toed), hold baby with your arms, and forward fold into Prasarita Padottanasana (Wide Legged Forward Bend).

When you’re done practice Warrior 2 on your second side.

Boat Pose (Navasana)

If you are far enough past postpartum that you know your abdominal muscles have come back together (in other words you DON’T have Diastasis Recti) it can be fun to use baby to do a little core work. Come into Boat Pose by sitting down on your mat, bending your knees, and bringing your toes to the floor. You can then decide if you’re feeling strong enough to balance on your sitting bones and lift the toes away from the floor. Lift one foot at a time and don’t forget to lift the heart, too! If that feels mild, you can play with straightening the legs. Stay here for long enough to sing Row, Row, Row Your Boat. You must entertain the baby or she’ll try to squirm out… Ask me how I know! Ha!

Cobbler’s Pose (Baddha Konasana)

Bring your feet back to the floor, soles touching, knees out to the sides for Cobbler’s Pose. Inhale as you lift your chest. Exhale as you fold forward. To make it extra challenging for you (and extra fun for baby!) support baby’s head and flow back and forth between Boat Pose and Cobbler’s Pose.

Seated Meditation

I know, I know. This isn’t going to last long, and that’s OK. It’s still worth taking just 5 full, deep breaths to finish out your practice. Promise me you’ll take a real Savasana when that sweet baby goes down for a nap, OK?

Do’s and Don’ts of Babywearing Yoga

DO make sure your baby is secure in the carrier.

DON’T practice poses where you are inverted (including Downward Facing Dog) as there is a risk of baby falling out of the carrier. (Duh!)

DO check to make sure the baby’s airway is clear before you begin moving and every time you switch poses if you can’t tell.

DON’T force any baby yoga practice when baby isn’t in the mood. Take a break and try again later.

DO practice standing balance poses close to a wall when you’re having an “off” balance day. (Falling with a baby is no beuno.)

DO take every opportunity to gaze down sweetly at your little one and synchronize your breath with your baby’s breath.

Yoga Inspiration: 5 Things Yoga Taught Me about Motherhood

Yoga Inspiration for Motherhood | 5 Yoga Lessons about Motherhood | Yoga for Parents | Parenting Yoga | SpoiledYogi.com

I’m a better parent because of my yoga practice. There’s the obvious stuff: I have a stronger body because of my practice. My fuse isn’t quite as short after I’ve made time for my yoga. My years of practicing pranayama mean I can use a Nose Frida like a BOSS. But when I’ve been able to apply the lessons I’ve learned on my yoga mat to my life as a mom, I’ve noticed I’m able to enjoy being a mom so much more, too. Here’s some of the yoga inspiration for moms that has been the most life-changing for me.

Yoga Inspiration for Moms

Less is more.

When it comes to parenting, we live in a culture where we not only want to give our kids the best of everything, but we also think it has to be pretty and polished, too. It’s not enough for your kid to go to school clean with her homework done, but she has to be dressed in a holiday-specific outfit she’ll only wear once (don’t forget the matching bow!) and a lunchbox full of organic food painstakingly shaped into cartoon characters. There was a time that when I gave anything less than 100 percent of my capacity to my child, I felt guilty and ashamed.

See also Just Say No to Yoga Guilt

Then I remembered one of the very first lessons I learned as a yoga student: You notice SO much more about a pose–your breath, your alignment, your mental and emotional reactions to it–when you back off and stop trying so flipping hard. In other words, if you give about 75 percent instead of 100 percent you might get a lot more out of the posture. Your muscles won’t be so rigid and tight. You’ll be able to breathe. Your whole body might even relax and, as an added bonus, you might even find yourself melting into a deeper version of the pose without even trying.

When I am able to successfully apply this little nugget of yoga inspiration of chilling the F out to parenting, I able to enjoy the time I have with my kids more. And they seem to be more relaxed, too.

Use your energy wisely.

There’s a reason beginning yoga students often end up in the middle of a giant puddle of their own sweat while more seasoned yogis are barely phased by the same class. With experience, yoga students learn how to use their energy more wisely. Through my years on my yoga mat I’ve learned not to exert unnecessary energy by gripping my jaw or furrowing my brow. When I’m doing a standing pose, I’ve learned that it doesn’t help to clench my teeth. Because I’ve been practicing for years, I am aware of my tendency to do that, so I notice it quickly and remind myself to focus on the strength in my legs and how my feet feel on the floor instead.

I don’t get as exhausted as I used to by the end of my yoga practice because I’ve learned to use my energy where it matters. When I can apply that to parenting, and I really focus on the end goal–doing just what’s necessary to have happy, healthy children–and letting some of the other stuff go–Pinterest-worthy outfits, guilt, spotlessly-clean rooms–it’s so much more sustainable.

Parenting is a marathon, not a sprint. Save up some energy for high school–I hear the teenage years are a doozy!

Accept help.

As a beginning yoga student I’d cringe when my teacher handed me a yoga prop like a block or a strap. It felt to me like something that I needed because I wasn’t “good” at the pose yet. But after a while I realized that props are an amazing way to create more awareness and depth to the pose. And, yes, they make it more accessible to all body types and skill levels, too. There’s no shame in using props to help you maintain the alignment and integrity of your pose or help you to experience it more deeply.

And there’s no shame in calling for reinforcements when you’re knee deep in temper tantrums and noisy toys. Seriously. Hire a babysitter. Ship Junior off to a play date. Let the bag boy at the grocery store put your groceries in the trunk while you strap the kids into their car seats. You will enjoy this whole mom gig way more if you can recognize when you need help and ask for it (and for Pete’s SAKE accept it when it’s offered!).

See also How NOT to Ask for Help

It’s OK to do your own thing.

You know how your yoga teacher offers lots of different options for the yoga poses so that there’s room to listen to your body and choose the version that’s best for you that day? It’s cool if Bendy Lindy in the front row is parting her hair with her feet while she practices Scorpion Pose. That’s really none of my business as I fling myself up into a Handstand against the wall. We all come to our yoga mats with different anatomies, stories, circumstances, and histories. Why would our yoga poses look the same?

That’s how I try to look at parenting. If Hannah Homemaker has one of those embroidery machines and time to hand-make a new outfit for her daughter every day of the week that’s cool. I’m working on other things that are equally valuable and necessary to run my household. And that’s cool, too.

It’s not about achieving perfection, but about the experience of the moment.

“Yoga isn’t about touching your toes. It’s about what you learn on the way down.” – Judith Hanson Lasater

This quote sums up one of my most important points. In yoga, it truly doesn’t matter if you can do ANY of the poses in the way that the yoga stars on Instagram do. If that’s your goal, you’re missing the whole point of the practice.

I remind myself that the same thing applies to parenting. If my goal is to make everything look a certain way–every hair in place, every outfit coordinated, every toy disinfected, every meal worthy of a magazine spread, every photo perfectly edited for my social media channels–I’m missing out on being present with my children. Appearing to others as if I have everything together while I’m falling apart on the inside isn’t healthy for me or my family. (It isn’t healthy to the other mamas who see me portray everything as “perfection” either!)

So, I let go of the need to be perfect in the same way that I’ve learned to let go of the goal to achieve the perfect pose. It’s far, FAR more important to be authentic and present in both areas of my life.

In those moments that I’m able to be present, it feels like complete freedom. And what could be better than that?

What has your yoga practice taught you about motherhood?

Best Books for Pregnancy and Birth for Yoga Mamas

Best Books for Pregnancy and Birth | SpoiledYogi.com

Quick! What’s the first thing you do when you find out you’re pregnant? You head to the library (or, more likely, Google) to look for the best books on pregnancy and birth. You need to know ALL. The. Things. about growing a freaking human being from scratch. There are SO many pregnancy books out there, it can be super overwhelming. Plus, so many of them are so basic you might feel like you’re reading the same info over and over again. Believe me. I know.

So, where’s a yoga mama to start? This is by no means a comprehensive list, but these are my absolute favorite books for any mama who wants to have a mindful pregnancy and birth. If you’re looking for books to help you prepare your body, mind, and soul for the epic journey that is motherhood, these are a good jumping off point!

Read on for my picks for the best books for pregnancy and birth.

*Note: This post contains affiliate links. That means if you purchase a book through a link I might get some pocket change to help me with blog expenses, etc. Thanks for your support!

Best Books for Pregnancy and Birth | Yoga Books for Pregnancy and Birth | Prenatal Yoga Books, Pregnancy Yoga Books, Yoga for Pregnancy Books | SpoiledYogi.com

Best Books for Pregnancy and Birth for Yoga Mamas

Yoga Mama: The Practitioner’s Guide to Prenatal Yoga by Linda Sparrow

Yoga Mama: The Practitioner’s Guide to Prenatal Yoga is one of the most comprehensive books I’ve found all about yoga for all stages of pregnancy (broken down by trimester), birth, and the postpartum stage, too.

When I was newly pregnant the first time, I remember searching far and wide for any kind of source that offered advice on prenatal yoga for women like me. Not beginners, but women who already had a strong asana practice before pregnancy. I know that it can be a huge challenge to relax. But that’s just not the kind of challenge I was looking for. I didn’t want to do a gentle or restorative practice. I had all these new intense emotions, and I wanted to get them OUT. I wanted to move! I came up empty handed.

I was so happy to have this book as a resource and guide during my second pregnancy. It’s full of practical advice, stories from other mamas (including one from little ol’ ME in the second trimester section!), and sequences from some of the yoga teachers I respect most int he whole world.

Yoga Sadhana for Mothers: Shared Experiences of Ashtanga Yoga, Pregnancy, Birth, and Motherhood by Sharmila Desai and Anna Wise

One of the last books I read before I gave birth to my second daughter was Yoga Sadhana for Mothers. Even though I’d been through this before, I relished learning about other women’s stories and experiences. I hadn’t given a lot of thought to how women in other parts of the world and other cultures approach birth and the postpartum period. In India, for example, I learned that new mothers often live with their own mothers for as long as a year after giving birth. Grandma helps care for the baby and does chores around the house so that the new mom can get some much-needed rest. (Seriously, how do we get this SO WRONG in our culture?) Of course, the stories about the Pattabhi Jois’s family traditions and pregnancy in the Ashtanga tradition spoke to my inner yoga geek, too.

I also appreciated the section on modifying the Ashtanga Primary Series during pregnancy. I’m not an Ashtanga practitioner, but I’m all about the acknowledgement that women are still strong, capable, and want to continue a strong yoga practice during pregnancy.

I wouldn’t recommend this book to yoga novices, but it’s a great read for the yoga mama who’s been practicing for a while and isn’t interested in tabling her active practice until after her baby’s born.

Magical Beginnings, Enchanted Lives by Deepak Chopra and Vicki Abrams

I like the relatable, Ayurvedic wisdom shared in Magical Beginnings. It gives great tips for focusing not just on the health of mom and baby during pregnancy, but also how to start self-care practices that will continue to sustain the mama after the baby’s born. (If you haven’t noticed self-care for moms is something I feel pretty dang strongly about!)

I am in love with the section in the back for dads. It’s so easy to make this season of pregnancy all about the mom, but a new baby turns dad’s world upside down, too. Of course, there are things a partner can do to help ease the burden of pregnancy on the mom. But it’s important to remember that he needs to focus on self-care now, too.

Birthing from Within: An Extra-Ordinary Guide to Childbirth Preparation by Pam England and Rob Horowitz

What could be better preparation for the miracle of childbirth than holding an uncomfortable yoga pose training yourself to breathe through that discomfort? For my prenatal yoga students who are planning a natural childbirth, the first thing I recommend to them is to keep up their yoga practice. (And when I say keep it up, I literally mean practice up until the moment baby’s ready to make his grand entrance into the world!)

My second recommendation is a practice I learned about from Birthing from Within: You hold an ice cube in the palm of your hand for 60 seconds (the time of a contraction) and practice different techniques to help you cope with the pain. Now, I know what you’re thinking, “Holding an ice cube for 60 seconds sounds easy!” To which I would reply, “You’ve never tried it, have you?”

After a couple months of pairing the ice cube technique with the breath work, meditations, visualizations, and stretching I’d learned in my yoga practice, I felt completely prepared to have the birth I had always wanted.

Yoga: A Gem for Women by Geeta Iyengar

This is a classic yoga book that covers the many reasons that yoga is, well, a gem for women from puberty through menopause. If you’re wondering if yoga can be safe and healthy throughout pregnancy, it should put your mind at ease that Geeta Iyengar, the daughter of the late, great Iyengar Yoga founder B.K.S Iyengar, gives it the green light.

What were some of your favorite books during your pregnancy? What about books to help you prepare for birth?

Tips for How To Yoga with Kids at Home

Tips for Yoga with Kids at Home | Yoga with Kids, Kids Yoga, Mom and Baby Yoga, Toddler Yoga, Yoga Tips for Moms | SpoiledYogi.com

Before I had kids, I thought that inversions like Handstand and Headstand were the most effective ways to change my perspective. Nope! Nothing turns your world upside down and inside out like introducing a little one into the mix. I’ve done this twice now, and I can tell you that both times I brought a new baby into my home, it took me a long time to get back into my routine. I’m 8 months postpartum and just NOW starting to feel like I can come up for air. It’s so easy to let your yoga practice slide when things get busy, and it doesn’t get much busier than life with littles. Am I right? And if you don’t have babysitters at your beck and call, it gets even more challenging–you have to figure out how to yoga with kids at home.

I’m the personality type that I will run myself ragged working on a million different things throughout the course of the day. Before I know it, the sun is setting, and I find myself landing on my bed in a heap wondering what the hell just happened. Add a baby and a 5-year-old into the mix and, well, weeks and weeks go by and I’ve barely unrolled my mat at all. Anyone else relate?

No beuno. Mama needs her yoga.

I’m finally starting to find ways to spend more time on my mat and I’m feeling much more like my old self. Hooray! I know I’m not the only one who struggles with maintaining a consistent yoga practice with kids at home (Right?! Please tell me I’m not alone!), so I thought I’d share my strategy.

My Best Tips for Practicing Yoga with Kids at Home

Lower your expectations.

Everything changes when you have kids. Your body changes. Your hormones shift. Your mind races with all the possible scenarios that could cause harm to your sweet little one. Your free time vanishes.

Of course your yoga practice is going to change, too. Big time! This is especially true if you plan on practicing at home while your little one is in your care. If you don’t prioritize it, you might never get time to unroll your mat. And when you do, might have to stop what you’re doing to go pick up a crying baby or refill a snack bowl. So be it.

It’s not the same as that super peaceful, calm feeling you might experience at the end of a studio yoga class. But it is still valuable! In fact, it’s more than valuable, it’s vital.

… But don’t lower your expectations TOO much.

I hear so many people say that if the best you can do is to take a few deep breaths while you’re feeding the baby, you’re still doing yoga. This is good advice in theory, but I have a couple problems with it. There’s value in taking a big, mindful breath. However, it’s far too let your practice slip away for weeks and weeks if you keep telling yourself, “Oh, I breathed today, so I did my practice.” Trust me. I have made this mistake.

A daily mindful breath is not enough to help you be your best self. You deserve better than that. Your family deserves better than that. You have to actually DO your asana practice to reap all the benefits. Take time to unroll your mat, move your body, feel the breath in your lungs, and be in the present moment–no matter how crazy and chaotic it might be with little ones running around.

Squeeze it in when you can.

If you’re like me, it’s next to impossible to practice for a full hour when the kids are home. So I practice in little bits and pieces whenever I can. I get my longest stretch in in the morning when the baby is practicing her crawling skills and my big girl is either at school or playing close by. I do a more grounding, quieting yoga practice at night after they’re both soundly asleep. Then, I meditate for 10 minutes right before bed. It works for us right now. In a few weeks, I’ll probably have to change things up. It’s not always easy to remember to do my practice, but it is always worth it.

Don’t wait until nap time.

When my first was a baby, I’d wait until she was napping peacefully to get my yoga practice in. Unfortunately, nap time was also the only time I had to shower, answer emails, fold laundry, do my actual paying job, and a myriad other things. Guess what was usually last on the list? Yup. My yoga practice.

There were some days when she didn’t nap more than 10 minutes when I didn’t have time to do any of those things. Those days sucked.

My second is turning out to be an equally bad napper, but this time I’m smarter. I get my practice in right after she wakes up, when she’s in a good mood. She plays happily on one yoga mat while I practice happily on my mat. It’s a beautiful thing… even if it only lasts 30 minutes!

Include your kids in your practice.

Little children have short attention spans. It can be incredibly difficult to do a full, serious practice with those hyper little beings bouncing off and on your yoga mat. Still, it’s always a treat for me when my girls will actually spend some time practicing yoga with me. When I’m feeling particularly playful, I make up little stories to go along with the poses (Let’s plant a garden! Or go surfing! Or go on a safari!).

But most of the time I just ask my big girl to practice along with me. She will try different things, and we’ll both delight at how amazingly strong she is for a 5-year-old. (This little girl has an effortless Tittibhasana! I am equal parts amazed and jealous.) After about 10 minutes, she gets bored and I have to help her find something else to entertain herself with so I can practice… which brings me to my next tip.

Bring out the snacks, videos, and treats.

Here’s a scenario that will be familiar to every mama who’s ever tried to practice yoga with kids at home: I unroll my mat just start to do my first Sun Salutation when my daughter comes running up to me and says, “Why do you always have to do yoga. Will you play with me instead?” Cue the mom guilt.

Or how about this? I start to practice and my daughter wants my attention so she starts running laps around my mat pretending to be an airplane. Then the baby cries because the while her sister was making laps she also took her toy away. And then I want to cry because: OMG! I just want to find my damn peace in peace! Is that really too much to ask?

When my yoga practice is going like this I realize I need it just that much more. And I will do almost anything to make it happen. I’m not above bribery. Cookies at 9 am? OK, but you have to promise to be quiet until I finish my yoga. You want to watch those annoying YouTube videos with the surprise toys inside the eggs? Go find the headphones. You know what babies love? Buttons! Here, have the remote control and mama’s phone.

I will cook them a healthy meal, read books, and spend the rest of the day being super mom. But for just a few minutes a day, Mama needs her yoga time. And I’m going to get it one way or another.

Yoga Mat Reviews: Best Yoga Mat for YOUR Yoga Practice

Yoga Mat Reviews | Favorite Yoga Mats | Best Yoga Mat for Prenatal Yoga, Best Yoga Mat for Hot Yoga, Best Yoga Mat for Restorative Yoga | SpoiledYogi.com

I’ve been practicing yoga for a long time now. (So long, in fact, that I am vainly starting to round down so that people will think I’m younger than I actually am—as if the dark circles under my eyes weren’t a dead giveaway!). As you can imagine, in all of those years, I’ve gone through my share of yoga mats. Like most people, I started with an el cheapo, thin PVC mat in the standard dark blue. That worked out OK, actually, because I was 19-years-old so being in the floor didn’t bother me one bit. But as I got more serious about yoga, I wanted to get a serious yoga mat, too. Since then, tried out many MANY yoga mats. I’ve also written my share of yoga mat reviews, but I’ve never done a round up sharing all of my favorites. Until now.

Like anything else, there’s no one-size-fits all yoga mat. Some are better than others for different circumstances, different types of yoga practices, and different people. That said, here’s my list of yoga mat reviews for the best, sturdiest, most comfortable, most amazing yoga mats I’ve ever used.

Enjoy!

Yoga Mat Reviews – My Favorite Yoga Mats

Photo by: Ernesto

Best Yoga Mat for Hot Yoga: Jade Harmony Mat

The Jade Harmony mat was my first “serious” yoga mat (I was so serious about my practice that I wore big holes in it—something I consider a great accomplishment!). For this reason, I will always be filled with nostalgia and warm fuzzies every time I unroll this mat. It’s made of natural rubber so it’s good for the environment. It’s also super sticky (and absorbent), which makes it perfect for all your hot yoga classes and you don’t even need to buy a separate towel covering to keep you from slipping (I’d definitely say it’s one of the best yoga mats for Bikram Yoga or a sweaty, vinyasa class).

Get yours here.

Best Yoga Mat for Prenatal Yoga or Restorative Yoga: The Kind Mat by Vernice Vita

This mat is ahhhhh-mazing. It’s thick and cushy and, as I mentioned in my full Vernice Vita yoga mat review a while back, it feels like practicing on a cloud. I adore it for prenatal yoga because it offers plenty of support for joints, which tend to be more tender during pregnancy. You can spend all the time you want on your hands and knees doing those magical Cat-Cow movements without worrying about putting a folded blanket under your knees. (I definitely recommend this if you’re using any other kind of mat). It’s also the mat I grab any time I need to slow down my practice with a long, juicy Restorative Yoga session.

Get yours here.

Best Yoga Mat for Traveling: YOGO’s Travel Mat

I admit I’m not much of a traveler these days. With two little kids in tow it’s hard enough just making the weekly trip to the grocery store… but recently I did take a much-needed vacation to the lovely Appalachian Mountains. (Note: This is pronounced app-a-latch-un with all short a sounds.. And if you say it another way, I’m afraid we can’t be friends.) . I had SO many things to pack for my 5-year-old and 6-month-old that it was completely overwhelming loading and unloading the car. If I didn’t have a teensy, compact yoga mat I could throw right into my suitcase, I would have likely not brought along a mat at all.

YOGO’s travel mat folds up so nicely and it’s so light it wasn’t any trouble at all. I can’t say I got in many full-length practice sessions during my trip, but I did do some quick (and very quiet!!) stretching in our hotel room after the kids went to bed at night. The YOGO mat was exactly what I needed to make that happen.

Get yours here.

Best Yoga Mat Overall: Manduka eKo Lite Mat

Manduka’s eKo Lite mat is my everyday mat. It’s grippy and a bit porous, which makes it a good choice in the hot heat of South Carolina where I live, even when I’m not practicing in a heated studio. It’s also a thick mat. That means that while I still like to have a blanket handy for poses where my knees are down it’s not agonizing without one for a few minutes. I feel good using it because it’s made of environmentally-friendly materials. I can also assure you it will not need replacing often. I’ve used mine almost daily for at least 5 years and it’s practically as good as new.

See also How to Choose a Yoga Mat

Get yours here.

*Note: The links on this blog post are affiliate links. That means if you purchase a mat based on my recommendation I get a little something-something on the side, which helps keep this blog going strong, feeds my children, and supports my yoga habit. Thanks for helping a mama out!

Guest Post: Music for Prenatal Yoga

The following is a guest post by Alicia Reid.

For prenatal yoga, listening to the different melodies has an extra benefit–your baby can hear it, too. If you’re an expectant mama, you’re likely aware that there are lots of research which show that playing music for your baby has various positive effects. By adding music to your prenatal yoga session, you can get your daily yoga fix and condition your body for labor, plus your baby also enjoys the concerto.

Of course, this is not to say that silent yoga sessions should be completely dimissed. If you ask several yoga teachers like Ekhart Yoga, you’ll find that the secret lies in knowing when to play music and when not to.

But in times when a little background music is appropriate, it can still be a challenge to decide which tracks to play. With that in mind, check out some of the genres and artists below which are go-to music choices for yogis in all phases of life.

Types of Music for Prenatal Yoga: Choose Your Soundtrack

Traditional/Ethnic

Traditional yoga music like kirtan and other types of devotional songs have been, and will always be, a staple for yogis. Dave Stringer, Ragani and Anugama are top artist picks in this genre ideal as background music for yoga.

Over the past few years though, the genre has picked up speed in terms of popularity. In fact, last year’s Grammy Awards saw numerous albums that adhere to the genre according to Yoga Journal. The Madi Das creation Bhakti Without Borders, for one, has become the third Best New Age album nominee as far as kirtan music is concerned.

Instrumental/Chanting

Some yogis prefer other kinds of instrumentals and chanting songs. In this part, the likes of Enya and Lindsey Stirling are frequently chosen. These kinds of songs are far from Indian music, but they have a magical feel to them, giving yogis a dreamy atmosphere while in session.

Psychedelic/Blues

For a funky and groovy ambiance, yoga teachers often turn to one of the most iconic artists in the psychedelic and blues genre–Jimi Hendrix. The guitar virtuoso has long been a popular choice among yogis. His unique grooves are considered phenomenal and are often referred to as the ‘Jimi Hendrix experience.’ Many of Hendrix’s songs allow yogis to enter a state of focus on the inside, and that’s exactly why it works.

This hypnotic effect first captured the consciousness of Hendrix fans around the world in the 1960s. Yet the artist is still paid homage to through today’s media, usually in the form of movies and video games. For instance, an upcoming biopic which will use actual Hendrix recordings is currently in the works, according to the Rolling Stone. Gaming tributaries include the Slingo platform, creators of the virtual playroom Slingo Boom, which reaches out to fans of the guitar god through Jimi Hendrix Online Slot game featuring several of the artist’s greatest tracks. But more than these works, the psychedelic high that Hendrix’s songs provide has attracted the attention of yoga practitioners, as they found that the melodies can put them in the right mood for a relaxing session.

If 6 Was 9 and Little Wing are two of the most played tracks from Hendrix’s back catalogue which work well for yogis. Nonetheless, you can explore his other albums and see if they have the same effect on you.

EDM Chillout/Slow Trance

Slow trance is often used by therapists to condition a patient’s state of mind and keep them relaxed during sessions. It works in a similar manner when applied to yoga.

EDM Sauce listed a number of tracks that are connected to these genres such as Waves by Japanese Wallpaper, Levels by Avicii and Fallen From the Sky by Julian Kruse. These are all great for trance-like transitions, which will help you connect with your inner self.

What kind of music do you like to play while you practice?

Best Yoga Poses for the Third Trimester

You’ve made it past the morning sickness. You’re well past that awkward stage where people can’t tell if you’ve just gained a little around the middle or are growing a person. You now recognize those jabs and pokes and welcome them with gratitude (annoying while you’re trying to sleep, yes, but reassuring signals that you’ve got a healthy baby growing in there!). By now, you’ve probably already downed that disgusting “fruit punch” glucola like a fraternity boy doing shots during rush week (chug! chug! chug!). You’ve made it to the third trimester. Congratulations, Mama! Things are starting to get real.

While you’ve probably been envisioning your nursery and imaging what life would be life with an infant in tow for a while, now is the time most mamas start to shift their attention a bit toward preparing themselves for the indescribable (and often unpredictable) experience of birth and beyond. Maybe you bought lots of books or enrolled in a birth education class. These are wonderful things to do. But there’s no better way to prepare both body and mind for birth than a complete yoga practice (including postures, breath, mindfulness practices, meditation, and philosophy study).

Note: The following pose sequence includes some of the best yoga poses for the third trimester, not just because they can help get your body ready to push a baby out, but also because they can prepare you mentally for whatever might happen. Yoga is the best exercises for pregnancy there is because it prepares your mind. Will it guarantee that you’ll be able to have an easy birth? Nope! Sometimes babies have other plans. And yoga’s focus on letting go and letting things unfold can a comfort to mamas even when things don’t go as planned.

UPDATE 2018: Enjoy this free yoga video for the 3rd Trimester. For more free classes, head over to my new YouTube channel and subscribe now.

Best Yoga Poses for the Third Trimester

1 Balasana (Child’s Pose)

Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Open your knees wide, but keep your big toes touching. Take a big inhale. With an exhale, lower your hips toward your heels and let your forehead rest on the floor with your arms extended out in front of you.

Modification: As your belly grows, this position might become uncomfortable. Try modifying the pose by supporting your torso on a bolster or a stack of folded blankets.

2 Marjaaryasana (Cat) and Bitilasana (Cow) with Tail Wag

Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips. With an inhale, reach your chest forward as the heads of your shoulders move back toward your hips. Exhale, round the back and look in toward your baby. Complete a couple of rounds with your own breath. Then, come back to a neutral spine. Keep the rhythm of your breath going, but move your hips from side to side, as if you were a dog wagging its tail. Feel any tense or tight spots in your torso and feel free to tap into your mother’s intuition and linger for an extra breath in any position that feels good.

3 Low Lunge

Bring your thumbs to touch in front of you and take as many little steps as you need to in order to get your right foot forward to the right of your right hand. From here you might want to bring your hands or fingertips up onto blocks for support. Inhale, reach your chest forward so that your spine is long. Exhale and soften your shoulders, face, tongue, and jaw. Stay here for two to three slow, deep breaths.

4 Utthan Pristhasana (Rocking Lizard Pose)

Tuck your back toes under and begin to straighten the back leg, lifting the knee away from the floor. Keep your hands on or, if you want to go deeper, you can bring your forearms to the blocks with your elbows under your shoulders. As you take a few deep breaths, gently rock yourself forward and backward, or in a gentle circular motion. It’s okay to turn your right toes out slightly and let your knee open to the right a bit. Imagine you are rocking your baby, who is resting in the hammock of your belly, to sleep. After a few deep breaths, lower your back knee back to the floor.

Modification: Leave the back knee on the floor and rock your hips from side to side, or in a gentle circular motion.

5 Malasana (Garland Pose)

If they’re not already, turn your right toes out to the right slightly and let your knee open. Take as many little steps as you need to in order to step your left foot forward, coming into a squat. Bring your hands together in front of your heart in Anjali Mudra, and keep your torso as upright as possible while you use your elbows to gently guide your knees apart and back.

Modification: If this position is uncomfortable, put a blog under your sitting bones for extra support.

6 Malasana with shoulder opener

Keep your legs Malasaana. Reach your hands toward the floor and in front of you between your legs. Get as low as you can comfortably and reach your right hand out to the right. (If possible, your right shoulder will be underneath your right knee.) Turn your right palm down and let it rest on the floor. Lift your left hand up toward the sky for a gentle twist. Stay here for a breath, then come back to center and practice the twist again to the other side.

7 Utthan Pristhasana (Rocking Lizard Pose)

Keep your left leg bent deeply, and take as many steps as necessary to get your right leg back behind you for Rocking Lizard Pose with the other foot forward (see Step 4).

8 Low Lunge with other foot forward

Lower your back knee to the floor, straighten your arms if they are bent, and reach your chest forward lengthening your spine.

9 Eka Pada Rajakapotasana (Pigeon Pose)

Come back to hands and knees with your wrists stacked under your shoulders. Step your right knee forward to the inside of your right wrist. Make sure your right foot is active, so the top of the foot is pressing into the floor and your toes are flexed. With an inhale, come up onto your fingertips to lift the chest and lengthen the spine. As you exhale, slowly lower your torso toward the floor. If you’re further on in your pregnancy, you might be more comfortable staying relatively upright. But, if you have room to go further without compressing the belly, you might rest your head on a bolster, blocks, stacked fists, or even directly on the floor beneath you. Stay for at least five breaths, then repeat on the other side.

10 Supta Baddha Konasana (Reclining Bound Angle Pose)

Come to sit up. Stack two bolsters behind you into the shape of a T (the top bolster should be oriented in the same direction as your yoga mat with the end closest to you on the floor and the side furthest away suspended in the air a bit like a ramp (see How to Use Props to Get Comfy in Restorative Poses). Sit with your sacrum touching the base of your bolster support. Bring the soles of your feet together and let your knees fall out to the sides, resting on the floor. Then, lie back onto your bolster support. Open your arms out to your sides to open the chest, or bring one hand to your heart and one hand to your belly to feel your breath and connect with your baby. Stay here for five breaths or longer.

11 Side-Lying Savasana (Corpse Pose) Lying on the left side

Lay your bolsters down side by side on the right side of your yoga mat (again oriented in the same direction as your mat). Then, come to lay on your left side. Stretch your left arm up and use it as a pillow to rest your head. Bend your right knee to about 90 degrees and rest the knee, shin, and foot on the bottom bolster. Let your right arm rest on the top bolster. Close your eyes and relax your muscles. Stay here for five minutes or longer if time allows.

Best Yoga Poses for the First Trimester

5 Ways to Bond with Baby in Prenatal Yoga

Pregnancy is an amazingly magical time. It can also feel really surreal. If it feels like a challenge to bond with baby, prenatal yoga can help!

While in your mind you know that there are many changes taking place and a new person is forming within your own body, sometimes it can all seem TOO big to really wrap your mind around the whole experience. I mean, you see your belly growing and the ultrasound photo… you decorate the nursery and wash the teensiest tiniest clothes… You try to imagine that sweet chubby face and those endless nights of nursing and shushing. Still, until you’ve got that baby in your arms, it’s really hard to imagine what your how your life will change. Even if you’ve done this before—and sometimes it can be even harder to make the connection when you have other little ones taking up so much of your time and attention!—it can be challenging to feel connected to your unborn baby.

For me, taking time each week during prenatal yoga class to slow down and focus on the baby has made the whole experience seem more real and it’s helped me feel more connected.

5 Ways to Bond with Baby in Prenatal Yoga

Breathing for Two

One of my favorite things to teach in my prenatal yoga classes is an easy breath exercise I call breathing for two. It is a way to calm mom’s nerves, deliver more oxygen to mom and babe, and it even gently strengthens and tones the abdominals. It’s also a perfect way to connect and bond to baby.

Here’s how: Bring one hand to your heart and the other to your belly (baby’s heart). Breathe in slowly through the nostrils. Feel the air pass your throat, and expand your chest, rib cage, and your belly. Imagine that each inhale sends oxygen, nourishment, and love to that little life growing within (from your heart to theirs!). Exhale slowly and fully through your nostrils. Repeat.

Visualize Rocking Baby in a Hammock

Every mama knows that babies love movement after they’re born. When my daughter was a baby, for example, she required constant swaying and bouncing. If I stopped and tried to put her down she’d scream bloody murder (even when she was asleep her eyes would pop open and she’d make the most horrible noises!) It was completely exhausting and I wouldn’t trade that time for anything in the world. And since babies like rocking and swaying so much after they’re born, it would only make sense that they like it when they’re IN the womb, too, right? I really look forward to rocking my new little one when she’s born in a few weeks (!!!).

But for now, I’ll just imagine her rocking sweetly in the hammock of my belly in all of my favorite poses. Cat-Cow and Downward Facing Dog are good ones that are easy to use this visualization. But you can use your imagination in any pose that let’s you sway side to side or rock back and forth. The key is to keep your movements slow and fluid, breathe deep and rhythmically, and maybe even hum a sweet lullaby that you plan to share with your little one after he’s born when you’re able to rock him in your arms.

Extended Side Angle Pose (Utthita Parsvakonasana) with Belly Pat

Standing poses like Extended Side Angle Pose are great for pregnant mamas because strengthen the legs, can open the hips, and an help you open the side body to make space for a growing baby. This is my favorite standing pose because it also is a great opportunity to check in with your baby and send him or her some extra love. Come into the modification where you rest your forearm onto your front thigh. (Be careful not to let that shoulder creep up toward your ear!) Then, bring your bottom hand to your belly for a moment. Check in with baby. Awe at how your baby is practicing yoga with you before she’s even taken one breath on her own.

Note: When you’re in the first trimester, you might not even make contact with your belly. In that case, it’s fine to use your imagination. As you progress in your pregnancy, you’ll notice your growing belly becomes more and more accessible. It can be a very informal way to track your baby’s growth. For me, that made everything seem a little more real.

Loving-Kindness Meditation

Take a comfortable seat and feel your breath move in and out. Bring your attention to your heart center and feel the breath move there. Then, begin your hands to your belly and begin the practice of metta toward your baby, sending love, peace, and goodness toward yourself because you must first love yourself before you can love others. (We start here, because our loved ones are usually the easiest for us to send our love and affection to.

Take a moment to repeat to yourself something to the effect of: May this baby be happy. May she be safe. May she be healthy. May she be at peace.

Then, move on to send the same blessing to others who are closest to you. Your loved ones, your family, your best friends. (Don’t forget to include yourself, too!) Repeat the same blessings toward them, feeling them coming from your heart directly to theirs.

May you be happy. May you be safe. May you be healthy. May you be at peace.

You’ll continue the meditation in this manner, broadening the scope slowly. Include your acquaintances, strangers, your enemies, all people everywhere, and finally all sentient beings.

Savasana for Two

Lie down on your left side (snuggle a bolster, use your bottom arm as a pillow, put a block between your knees, and prop yourself up as much as you need so you feel comfy and cozy). Take a moment to practice breathing for two. With every exhale, imagine the tension in your muscles floating away. Feel yourself soften and relax with every breath. Then, bring your attention to the little life growing within you. With the next couple of exhales, imagine your baby relaxing, muscle tension releasing, soothed by the gentle rise and fall of your breath.

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Now Enrolling: Peaceful, Present, and Prepared Birth

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Is It Safe to Do Yoga In the First Trimester?

The Bottom Line

Get the FREE checklist The Do’s and Don’ts of Prenatal Yoga + Email Updates

Babywearing Yoga: Best Yoga Poses for Babywearing Mamas

Tadasana (Mountain Pose)

Utkatasana (Chair Pose)

Standing Pigeon Pose

High Lunge with Heart Opener

Humble Warrior

Warrior 3 (Virabhadrasana 3 Pose)

Tree Pose (Vrksasana Pose)

Warrior 2 (Virabhadrasana 2 Pose)

Goddess Pose

Prasarita Padottanasana (Wide-Legged Forward Bend)

Boat Pose (Navasana)

Cobbler’s Pose (Baddha Konasana)

Seated Meditation

Do’s and Don’ts of Babywearing Yoga

Yoga Inspiration for Moms

Less is more.

Use your energy wisely.

Accept help.

It’s OK to do your own thing.

It’s not about achieving perfection, but about the experience of the moment.

Best Books for Pregnancy and Birth for Yoga Mamas

What were some of your favorite books during your pregnancy? What about books to help you prepare for birth?

My Best Tips for Practicing Yoga with Kids at Home

Lower your expectations.

… But don’t lower your expectations TOO much.

Squeeze it in when you can.

Don’t wait until nap time.

Include your kids in your practice.

Bring out the snacks, videos, and treats.

Yoga Mat Reviews – My Favorite Yoga Mats

Best Yoga Mat for Hot Yoga: Jade Harmony Mat

Best Yoga Mat for Prenatal Yoga or Restorative Yoga: The Kind Mat by Vernice Vita

Best Yoga Mat for Traveling: YOGO’s Travel Mat

Best Yoga Mat Overall: Manduka eKo Lite Mat

Types of Music for Prenatal Yoga: Choose Your Soundtrack

Traditional/Ethnic

Instrumental/Chanting

Psychedelic/Blues

EDM Chillout/Slow Trance

Best Yoga Poses for the Third Trimester

1 Balasana (Child’s Pose)

2 Marjaaryasana (Cat) and Bitilasana (Cow) with Tail Wag

3 Low Lunge

4 Utthan Pristhasana (Rocking Lizard Pose)

5 Malasana (Garland Pose)

6 Malasana with shoulder opener

7 Utthan Pristhasana (Rocking Lizard Pose)

8 Low Lunge with other foot forward

9 Eka Pada Rajakapotasana (Pigeon Pose)

10 Supta Baddha Konasana (Reclining Bound Angle Pose)

11 Side-Lying Savasana (Corpse Pose) Lying on the left side

Get the FREE checklist The Do’s and Don’ts of Prenatal Yoga + Email Updates

5 Ways to Bond with Baby in Prenatal Yoga

Breathing for Two

Visualize Rocking Baby in a Hammock

Extended Side Angle Pose (Utthita Parsvakonasana) with Belly Pat

Loving-Kindness Meditation

Savasana for Two

About Spoiled Yogi

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Peaceful, Present, and Prepared Birth