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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 will 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 a substitute: Deal with protecting 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 widespread for lecturers to emphasise hip openers in prenatal yoga. Nevertheless, solely specializing in exterior rotation can tighten the piriformis and create pelvic flooring 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! Inside rotation, specifically, is superb for pelvic mobility and stability, serving to to create extra stability and ease throughout being pregnant and beginning.
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 lecturers 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 a substitute: 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.
If you happen to’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, simpler steerage to your pregnant college students. At PYC, we prioritize good, useful motion to help each the pregnant physique and the beginning course of.
Take a look at these podcasts on methods to put together your physique & thoughts to your upcoming beginning!
On the Prenatal Yoga Middle, 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 beneath.
FAQs
Is it okay if I’ve by no means practiced yoga earlier than?
Sure.
You will 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 will 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 beginning.lk. Nevertheless, there are fantastic and dietary formulation for those who select this route.
How far into my being pregnant can I follow yoga?
You’ll be able to proceed your yoga follow proper as much as beginning.