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Mistake #1: Cuing “Drop Your Stomach” in Cat/Cow

Cat/Cow is a staple in lots of yoga lessons, however when instructing pregnant college students, the cue to drop the stomach may 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 frequent cue to search for.

✅ As a substitute: Concentrate on conserving the decrease again impartial and shifting the emphasis to opening by means of the higher again and chest. Encourage college students to maneuver gently and keep away from extreme arching within the lumbar backbone.

Mistake #2: Overly Educating Externally Rotated Poses

Many yoga poses deal with exterior hip rotation, and it’s frequent for lecturers to emphasise hip openers in prenatal yoga. Nonetheless, solely specializing in exterior rotation can tighten the piriformis and create pelvic ground imbalances, probably resulting in discomfort or misalignment within the pelvis..

✅ As a substitute: Encourage motion in all six instructions of the hips—not simply exterior rotation! Inner rotation, specifically, is superb for pelvic mobility and steadiness, serving to to create extra stability and ease throughout being pregnant and start.

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 lecturers nonetheless emphasize ahead bends and hamstring stretching, which may pressure the already softened ligaments and tendons as an alternative of offering a real muscular stretch.

✅ As a substitute: Concentrate on hamstring and glute strengthening to counteract the consequences of anterior pelvic tilt. Strengthening these areas helps present higher pelvic stability and reduces discomfort because the physique adjustments all through being pregnant.

In case 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 steerage on your pregnant college students. At PYC, we prioritize sensible, practical motion to assist each the pregnant physique and the start course of.

Try these podcasts on methods to put together your physique & thoughts on your upcoming start!

On the Prenatal Yoga Heart, we maintain each in-person and on-line lessons for expectant and postpartum people. To view our checklist of lessons 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 can see 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 may be modified to the extent of the coed.

Is it okay to start out yoga within the center of my being pregnant?

Sure.

Whether or not you’re taking yoga by means of all 9 months of your being pregnant or simply the third trimester you’ll discover the advantages earlier than, throughout, and after start.lk. Nonetheless, there are great and dietary formulation if you happen to select this route.

How far into my being pregnant can I apply yoga?

You possibly can proceed your yoga apply proper as much as start.