Pregnant and wondering about your yoga practise, well you’ve come to the right page!

Firstly, CONGRATULATIONS!!!!

Secondly, please let our Teachers and Staff know.

We are happy to hold any class card for the duration of your pregnancy, please email us at studio@bychotyoga.co.uk.

It is not recommended to take up a new discipline, especially hot yoga, when pregnant, so if you have never done hot yoga before we look forward to welcoming you in 9 (or so) months 
We do not recommended practicing hot flow in your 1st trimester, but if you have had a regular practice of hot flow for a Year prior to pregnancy, you are welcome to return to you practice (if you feel up to it) in your 2^nd Trimester.

Practising While Pregnant:

• Stay hydrated. Drink sufficient water before class, during, and after.
• Listen to your body and take rests as often and as long as needed.

• When you are pregnant your body temperature is already higher; therefore you would need a cooler part of the room (by the doors or the windows, but sshhhh don’t go telling everyone).
• Your body is producing a hormone called “relaxin” which helps loosen ligaments to prepare the pelvis for birth. It makes you more flexible, so be mindful not to push into this new found flexibility.
• Wider Stance to make room for your growing bump and allow for better balance. i.e. Wide-legged chair pose. For a wide legged Chair twist we would recommend a wide legged seated forward fold instead to make sure you are not putting to much pressure on the belly.
• It is advised not to compress the abdomen.
• lying on your back is not recommended, so lie on your side instead. You may find it is ok in your 2^nd trimester but recommendation is not to in your 3ed if it is uncomfortable or causes dizziness.
• Be mindful twisting exercises while pregnant, modify to open twisting.
• No jumping and no inversions.
• Use props, use as many as you need blocks, bricks, strap (you may even want to bring in a bolster).

i.e.
Bricks:
folding forward can logically become more challenging as bring the floor closer to you with two bricks at the front of your mat.
Having your hands on two bricks during down dog can help support your wrists.
Sit on blocks in Low Squats

Brick/block under your forehead in child’s pose.

Strap:
You can use this over your feet for seated forward bends as your toes may appear to have moved beyond your reach (for now).

Returning Post Pregnancy:

In regards to resuming your BYC Yoga practise or taking up a practise postpartum, we advise waiting approximately eight weeks after the birth of your child (including C-sections).  We ask that you have been signed off by your GP/ health practitioner as ok to resume exercise, prior to your first class after birth.

If your doctor has okayed you to return to exercise postpartum, please speak to your teacher and BYC reception to alert them this is your first class back.

If you are breast feeding please make sure you are adequately hydrated. It may also be uncomfortable to lie on your front, in this instance you may wish to practise pregnancy modifications for any postures that require this.

We always recommend that you speak to your doctor and any health workers supervising your pregnancy about what type of exercise is right for you and your baby.