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When to start Pregnancy Yoga?

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posted Jul 27, 2018 by Vijay Vardhan

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Pregnancy Yoga classes generally welcome prenatal ladies to join from week 14 onwards.  Ladies and yoga teachers alike are often concerned whether it is safe to practice yoga in the first trimester when the risk of miscarriage is statistically higher. There doesn’t seem to be much agreement on this topic and much of the advice that is written conflicts.  Sri K Pattabhi Jois (in Yoga Mala) says that the decision to practice during the first trimester is an individual matter, however, he recommends avoiding yoga during this time.  However, B K S Iyengar (in Light on Yoga) says that all asanas can be practised, but care must be taken to avoid abdominal strain in standing poses and forward bends in the first trimester.  Both the NHS and the American College of Obstetrics & Gynecology agree that it’s safe to continue with your usual exercise throughout pregnancy and you should aim for 30 minutes of exercise on most days of the week.  Gentle asana that can be enjoyed in the first trimester includes mountain pose (Tadasana), child’s pose (Balasana) with knees apart, blissful baby pose (Ananda Balasana) and more strengthening postures such as warriors and squats.  Pranayama that can be practised is alternate nostril breathing without retention and deep belly breaths.  Savasana (can modify with extra pillows for support), meditation practice and Yoga Nidra is perfect during this time.  

answer Jul 28, 2018 by Y.chandralekha