Pilates/Yoga and Pregnancy?

[smiles33]

Still TTC, so not pregnant yet (I think), but I've been taking twice weekly Pilates/Yoga blend classes with my boss. I know I read somewhere that you shouldn't start any new physical exercise after pregnancy, but if you were exercising before pregnancy, you should be able to continue it. Since neither Pilates nor Yoga involves a lot of high-intensity cardio, I'm thinking it might be ok. However, there is some exertion so I probably will check with my doctor when I get pregnant.

In the meantime, does anyone know more about this? Did you continue doing Pilates/Yoga during your pregnancy?

[Franni]

I did yoga during my pregnancy and nearly passed out. I think some of position might have compressed a vessel or something. My suggestion is that you should take a pregnancy yoga/pilates class or ask your teacher to how you modifications.

Though I was showing already, the teacher did not tell me things to watch out for. I thought I was being careful. I stopped a lot and didn't hold poses quite as long.

[Camara]

I'm taking a prenatal yoga class and it's a lot less tiring than the normal yoga class. You don't need any prior yoga experience to take a prenatal yoga class. It's lots of stretches that will help with aches & pains you might feel during pregnancy. A lot of the stretches are modified and we sit in certain positions to help make room for our belly. We never lay on our backs during relaxation - we lay on our side and have bolsters between our legs. Our instructor also said not to flex your toes b/c your calves might cramp up. I would let the instructor know you're pregnant if you're planning to take a regular yoga class and hopefully she'll have some modified poses for you.

[Nigellas]

FWIW, My pilates video says not to do it if you are pregnant. Also- after 20 weeks you shouldn't spend too much time on your back- it cuts the oxygen to the kiddo.

[littlebear]

There are modifications for Pilates so that it can be done during pregnancy. I did both Pilates and yoga throughout my pregnancy. If you don't take a specific prenatal class, just let the instructor know so that she can give you the appropriate modifications. Any well-trained instructor should know them.

[Tracie]

I've been doing yoga for about five years now, and my doctor said it was fine to continue, and two of the books I read suggested it for relaxation and breathing techniques. I'm only five weeks now, but when I start showing I will probably switch to a prenatal yoga.

[aprilshowers]

My yoga teacher told me I didn't have to do anything different until after the first trimester. After that, your teacher should tell you how to modify poses to make them safe.

[yoganut]

I did yoga with my last pregnany up to 38 weeks, and am doing it again with this one. Both times I have taken a mix of 'regular' classes with modifications (that the teacher reminds me of) or prenatal classes. The prenatal classes are definitely less 'heat builiding' than the regular, but its all good :)

Franni - That's a shame that the instructor didn't give you any modifications. She should have.

I have been taught not to do deep twists or major inversions (like headstand) from the start (something to do with compressing arteries or diverting the bloodflow), and not to work or rest on your back after the first trimester. I recently had a teach tell me that you shouldn't practice yoga during weeks 11, 12 and 13 (I think its when the placenta takes over? and the book said you are supposed to rest), but I did anyways without problem.

[bombedier]

FYI - lying on your back while pregnant does not cut off oxygen to the baby, but could cause the mother to lose consciousness if warning signs are ignored for a long period of time.

From Parenthood.com

"The medical explanation has to do with a condition known as supine hypotension syndrome. This refers to an uncommon situation which can occur near term, when a pregnant woman lies flat on her back for any length of time. The weight of the pregnant uterus will compress a large vein called the inferior vena cava. This vein carries blood from the lower extremities through the abdomen and back to the heart. If this vessel is compressed, less blood will return to the heart, and the body will react as if it has lost blood. This reaction is a drop in blood pressure and a speeding up of the heart rate. The patient will feel dizzy, lightheaded, sweaty and have palpitations if this occurs. It is NOT subtle.

Is this reaction very dangerous? Only if you ignore it. The reaction is strong enough that most people would quickly change position, thus it would end up being a very brief episode, which would cause NO HARM to the baby or the mother. If you remained supine despite these warning signs, then ultimately you would black out and become unconscious.

Therefore, the way to prevent supine hypotension syndrome is to not lie flat on your back close to term. Yes, lying on the left side does prevent this condition. Of course most pregnant women close to term can't lie flat on their backs anyway, they are too uncomfortable from low back stretching to do this. "

[Wrighty26]

*Bumping this up*

I'm looking for a good Prenatal Yoga DVD to do at home as there aren't really any classes offered near me/I don't have time. I have done some yoga - but I would consider myself a novice.

Anyone have any good suggestions?

[Ade]

Wrighty26, If you get the Fit TV channel in your area they have a program called Namaste Yoga. It's pretty easy and moderate and I just modify some of the poses if they are too difficult for me to do. I record it and fast forward through the commercials, so all in all, it's a little over 20 minutes with a warm up, main exercise and relaxation/cool down. I find it just perfect to be able to do everyday without feeling like I am overdoing it.

[Wrighty26]

Thanks Ade! I do get FitTV, so I will have to check it out (or record a few shows). Do you know if there are certain positions you shouldn't do after a certain point? I don't want to overdo it or do anything that makes the baby settle in the wrong position! (Hmmm...guess I could google that myself).

[PG-rated]

I was taking yoga before pregnancy, and didn't switch to the pre-natal class until 22 weeks (I did skip a couple of weeks in there because I was tired or on travel, though, so I think my last regular class was at 19 weeks). When I first found out, I talked to my regular instructor and the pre-natal instructor, and here's the advice I got:
- No inversions
- No deep twists (your shoulder shouldn't cross your midpoint)
- No positions that hyper-extend your abdominal muscles (I was specifically advised against up-dog and high cobra positions)
- No balancing on your belly
- Stop if anything feels "wrong" or "off"
- Be careful in balancing positions because your center of gravity is changing

If you can, I'd talk to an instructor yourself - the modifications came very easily for me because I had been doing yoga for awhile, but if you're not sure what you're doing, I think talking to someone is your best bet.

[mia's mama]

wrighty- limit the twisting position to upper torso only and don't twist too far. You also don't want to lie flat on your back for long periods of time, though you will feel it if you need to change positions...just do what feels okay and don't push it too much. It's too bad you don't have any prenatal classes near you...I just switched (from reular, power yoga) and although it's certainly not as much of a workout, I feel amazingly relaxed after..

[Ade]

wrighty, what I really like about the Namaste show is that, while they don't show it, they always tell you how to do each pose modified. While the modifications aren't specific to pregnancy, they can easily be applied to pregnancy. Some of the shows just aren't possible during pregnancy, like the one that does the crane pose and one that was requiring a lot of rolling back with your feet in the air. But, I just record the whole series and pick and choose the episodes I can do. It's on at 5:30AM here, if that helps you find it better.