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Mistake #1: Cuing “Drop Your Stomach” in Cat/Cow
Cat/Cow is a staple in lots of yoga courses, however when educating pregnant college students, the cue to drop the stomach might be problematic. The pregnant backbone is already extra apt to having an exaggerated lordosis (decrease again sway), so deepening this curve can result in discomfort and pressure within the decrease again, shoulders, and neck—particularly when paired with the widespread cue to lookup.
✅ As an alternative: Deal with holding the decrease again impartial and shifting the emphasis to opening via the higher again and chest. Encourage college students to maneuver gently and keep away from extreme arching within the lumbar backbone.
Mistake #2: Overly Instructing Externally Rotated Poses
Many yoga poses concentrate on exterior hip rotation, and it’s widespread for academics to emphasise hip openers in prenatal yoga. Nonetheless, solely specializing in exterior rotation can tighten the piriformis and create pelvic ground imbalances, doubtlessly resulting in discomfort or misalignment within the pelvis..
✅ As an alternative: Encourage motion in all six instructions of the hips—not simply exterior rotation! Inner rotation, specifically, is superb for pelvic mobility and stability, serving to to create extra stability and ease throughout being pregnant and delivery.
Mistake #3: Too Many Ahead Bends & Overstretching the Hamstrings
For a lot of pregnant people, their our bodies naturally fall into an anterior pelvic tilt (the ahead tipping of the pelvis), which elongates the hamstrings. Many academics nonetheless emphasize ahead bends and hamstring stretching, which might pressure the already softened ligaments and tendons as a substitute of offering a real muscular stretch.
✅ As an alternative: Deal with hamstring and glute strengthening to counteract the results of anterior pelvic tilt. Strengthening these areas helps present higher pelvic stability and reduces discomfort because the physique adjustments all through being pregnant.
In the event you’ve been making these errors, don’t fear—you’re not alone! The excellent news is that with small changes, you’ll be able to provide safer, simpler steering on your pregnant college students. At PYC, we prioritize good, practical motion to help each the pregnant physique and the delivery course of.
Try these podcasts on methods to put together your physique & thoughts on your upcoming delivery!
On the Prenatal Yoga Heart, we maintain each in-person and on-line courses for expectant and postpartum people. To view our checklist of courses for Prenatal and Postnatal Yoga click on the button beneath.
FAQs
Is it okay if I’ve by no means practiced yoga earlier than?
Sure.
You’ll discover that yoga advantages the thoughts and physique at any level in life.
Class is designed to honor the wants and limitations of being pregnant. All postures might be modified to the extent of the coed.
Is it okay to begin yoga within the center of my being pregnant?
Sure.
Whether or not you are taking yoga via all 9 months of your being pregnant or simply the third trimester you’ll discover the advantages earlier than, throughout, and after delivery.lk. Nonetheless, there are fantastic and dietary formulation for those who select this route.
How far into my being pregnant can I observe yoga?
You may proceed your yoga observe proper as much as delivery.