Pregnancy has been a transformative journey for me in more ways than one, especially when it comes to my yoga practice. Every pose now feels different, and my body’s changes have reshaped how I approach the mat. What surprised me most is how tight I’ve felt in many areas. Contrary to what doctors often suggest about flexibility during pregnancy, I’ve experienced more restriction and tightness in my muscles, especially in areas like my hips and back.
Listening to Your Body
One of the biggest lessons I’ve learned during this time is the importance of listening to my body more closely than ever. Poses that once felt easy or accessible now require extra care, and some days, I need to modify or skip them altogether. For example, while I’ve managed to maintain certain poses like modified warriors and supported twists, I’ve had to completely remove core-focused work from my practice.
The Core Challenge
As much as I love working my core, it became clear early on that certain exercises just weren’t serving me. Core poses like boat or plank variations now feel too intense. I found that trying to push through these poses would leave me feeling more uncomfortable than strong, so I decided to take a break from them. Instead, I’ve shifted my focus to stability through my legs and breathwork, which has felt much more supportive during this time.
Modifying with Props
Props have become my best friend! Blocks, bolsters, and straps help me find comfort and safety in poses where I once felt tension. For example, using blocks in forward folds has eased the pressure on my lower back, while a bolster during savasana helps support my growing belly. These small changes have allowed me to stay connected to my practice without forcing my body into uncomfortable positions.
Staying Connected Despite the Changes
Even though my practice looks different now, I’ve realized that yoga is still serving me in powerful ways. It’s not just about what I can or cannot do on the mat anymore; it’s about finding peace in the process, adapting as I go, and honoring what my body needs each day.
Key Takeaways for Other Expecting Yogis:
Embrace modifications: Pregnancy is a time to soften, not push. Modifying your practice can be both empowering and restorative.
Listen to your body: If something doesn’t feel right, skip it. Your body is the best guide during this time.
Focus on stability and breath: As your core changes, look for ways to build strength in your legs and deepen your breathwork for a grounded practice.
Use props: They can make a world of difference in maintaining comfort and alignment.
Yoga during pregnancy is a journey of letting go and being kind to yourself. Every pose comes with its own set of challenges and victories, and it’s important to honor that. Whether you’re like me, feeling tighter than expected, or discovering new ways to modify, the goal is to stay connected to your body and your practice in a way that feels nourishing.
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