Do’s and Don’ts for Group Classes During Pregnancy

The first step is to find a class you like:

Look for a teacher who is well qualified, has experience in teaching and can demonstrate a good understanding of how your body is responding in pregnancy.

Try out different classes, shop around and find what you feel comfortable with and where you feel you are getting a really good experience.

Ask questions, and share what is going on with you. You will find lots of people have similar feelings and experiences, and there is comfort in not being the only one.

To be safe in any classes you attend, bear in mind the following:

The Do’s:

• Do make sure you let your teacher know you’re pregnant
• Do wear comfortable clothing which you can move in easily
• Do have a bottle of water with you, or ask the place you are in for a glass
• Do breathe fully and learn how to exhale completely
• Do move slowly and gently
• Do rest whenever you need to
• Do support your knees with cushions or blocks when sitting cross legged or with knees out to the sides
• Do enjoy chest opening practices to promote easy breath
• Do use props and support to help you in your practice, especially when resting
• Do take time to let the activity help you focus on yourself and your baby
• Do practice relaxation techniques as often as you can, including humming, chanting, breathing and sound practices

And the Don’ts:

 

• Don’t practice ‘inverted’ or up side down postures like headstand, handstand
• Don’t jump from pose to pose
• Don’t be tough on yourself – and don’t hold any poses for more than 5 breaths
• Don’t over stretch
• Don’t hold your breath or practice any strong breathing
• Don’t fold forwards into a forward bend if it feels awkward for you
• Don’t rest on your front
• Don’t lie on your back after 30 weeks
• Don’t twist your spine deeply
• Don’t rush your practice
• Don’t hold the lift in your pelvic floor (or in Yoga called Moolabhanda) for longer than a single breath