Prenatal yoga is a popular and beneficial practice for pregnant women, but it is important to follow some basic dos and don'ts to ensure the safety and well-being of both mother and baby. Here are some of the key dos and don'ts of a prenatal yoga practice:

Do:

• Consult with your doctor: Before starting a prenatal yoga practice, it is important to consult with your doctor to ensure that yoga is safe and appropriate for your individual situation. This is especially important if you have any pre-existing medical conditions or if you are experiencing any complications during your pregnancy.

• Choose a qualified instructor: Prenatal yoga is a specialized practice, and it is important to choose an instructor who is qualified and experienced in teaching yoga to pregnant women. This means looking for an instructor who has completed a prenatal yoga training program, and who has experience teaching pregnant women. RPYT is the Yoga Alliance designation for Registered Prenatal Yoga Teachers.

• Listen to your body: Pregnancy is a time of many physical and emotional changes, and it is important to listen to your body and to respect your limits. This means avoiding overexertion and avoiding postures or movements that are uncomfortable or painful. It is also important to listen to your body's signals for rest and relaxation and to take breaks as needed.

• Stay hydrated: Pregnancy can be dehydrating and it is important to stay hydrated during your prenatal yoga practice. This means drinking plenty of water before, during, and after your practice, and avoiding dehydration.

• Modify postures as needed: Prenatal yoga postures can be modified to suit a wide range of abilities and stages of pregnancy. It is important to use props and modifications as needed and to avoid forcing or straining in any posture.

Don't:

• Overdo it: Pregnancy is not the time to push yourself to your limits or to try to achieve a "perfect" practice. It is important to avoid overexertion and to avoid postures or movements that are uncomfortable or painful.

• Hold your breath: The breath is an essential part of the yoga practice, and it is important to avoid holding your breath during prenatal yoga. This means inhaling and exhaling deeply and smoothly and using the breath to guide your movements.

• Avoid lying on your back for long periods of time: Lying on your back for extended periods of time can put pressure on the vena cava, the large vein that carries blood from the lower body to the heart. This can reduce blood flow to the uterus and to the baby, and can cause dizziness and discomfort. It is important to avoid lying on your back for long periods of time during prenatal yoga and to use props and modifications to support the body in other positions.

• Avoid deep twists: Deep twists can compress the abdomen and the uterus, and can potentially cause discomfort or strain. The further along you get in your pregnancy, the harder a deep (or closed) twist is. It is important to avoid deep, closed twists during prenatal yoga and to focus on gentle, open twists that provide a feeling of spaciousness and release.

• Avoid inversions: Inversions are postures that involve being upside-down. Inversions can cause an increase in blood pressure and heart rate, and can potentially cause discomfort or strain. It is important to avoid strenuous inversions during prenatal yoga and to focus on postures that provide a feeling of grounding and stability. As a general rule of thumb for my clients, I tell them half-inversions are safe to continue throughout pregnancy (downward dog, forward fold, etc) as long as they are comfortable and their doctor clears it.

It is important to follow some basic dos and don'ts to ensure the safety and well-being of both the mother and the baby during a prenatal yoga practice. This means consulting with your doctor, choosing a qualified instructor, listening to your body, staying hydrated, and modifying postures as needed. It also means avoiding overexertion, holding your breath, lying on your back, deep twists, and inversions.

By following these guidelines, you can enjoy the benefits of prenatal yoga while keeping yourself and your baby safe and healthy. I hope to see you on the mat soon!