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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 instructing 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 search for.
✅ As an alternative: Deal with preserving the decrease again impartial and shifting the emphasis to opening by 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 flooring 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! Inside rotation, specifically, is great for pelvic mobility and steadiness, 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 of us, 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 may pressure the already softened ligaments and tendons as an alternative of offering a real muscular stretch.
✅ As an alternative: Deal with 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.
For those who’ve been making these errors, don’t fear—you’re not alone! The excellent news is that with small changes, you possibly can supply safer, more practical steering on your pregnant college students. At PYC, we prioritize sensible, purposeful motion to help each the pregnant physique and the delivery course of.
Take a look at these podcasts on the right way 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 of us. To view our listing of courses for Prenatal and Postnatal Yoga click on the button under.
FAQs
Is it okay if I’ve by no means practiced yoga earlier than?
Sure.
You will see that 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 start out yoga within the center of my being pregnant?
Sure.
Whether or not you’re taking yoga by 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 in case you select this route.
How far into my being pregnant can I observe yoga?
You possibly can proceed your yoga observe proper as much as delivery.
