"If you have been doing yoga regularly just prior to your pregnancy, then you may continue with the yoga exercises in this book until your third month, or up until the time you are no longer able to lie on your abdomen. Then you should use Rajashree's Yoga for Pregnancy video or Rajashree's Pregnancy Yoga, DVD and Audio CD. If you are new to yoga or have not been doing Yoga just prior to your pregnancy, you should wait three months until you start. At that time you should use the Rajashree's pregnancy yoga video.

If your delivery was healthy and normal start your yoga the moment you are out of bed. Do all the exercises from the first day, no problem."
--Bikram Choudhury, Bikram's Beginning Yoga Class, ©2000

No postures should be done which cause compression on the diaphragm or heart. 

In backbends, don't push hips forward of knees

IN backbends, stretch upward and back with the upper spine; when coming up bend the knees to relieve back pressure.

Moderate heat is okay from the beginning. Separate feet slightly in standing poses

In forward bends keep knees open

No head to knee pose, separate leg forehead to knee, or rabbit.

Also no cobra, locust, full locust, bow.

Rest on side in between postures rather than on the back.

Long, deep, slow breathing in easy sitting position is relaxing for mom and baby.

ABOUT THE HEAT

Student:: "(Yes, I used a thermometer.) When acclimated to the heat and practicing regularly, my body temp most often stayed steady, sometimes went down and rarely went up.  If I felt myself overheating, I would leave class and run cold water on the insides of my wrists and elbows to cool me down fast.  I was always able to return to class quickly and finish class." 

Student: " I am currently 29 weeks pregnant and from the day I found out I was pregnant I switched to the pregnancy poses.  I have had absolutely no problems throughout my pregnancy and feel so wonderful after yoga (I average 4 times per week). I always stand in the back of the room and my instructors usually open a window for me at "party time" and keep it open until we start the floor posture series which seems to work really well for me. "

A teacher's perspective: " I usually suggest that my pregnant ladies first talk to their doctor and confirm that the doctor's actual concern with the heat is the risk of elevating the mom's internal body temperature.   (Most doctors assume that if the room is hot, mom's temp will go up too.)  If the concern is with mom's temperature, then I suggest that they bring a thermometer to class and monitor their temp throughout to gain a level of comfort.  Strenuous yoga is not ideal for some (high-risk) pregnancies, and to be perfectly honest, isn't worth the risk."

BENEFITS

"From the day I found out I was pregnant I switched to the pregnancy poses.  I have had absolutely no problems throughout my pregnancy and feel so wonderful after yoga (I average 4 times per week). ...  I have felt convinced that one of the reasons I am having such a joyous and healthy pregnancy is because of my commitment to Rajashree's pregnancy yoga. In fact I have given testimony to this to everyone who comments on how healthy I look and my happy demeanor. . . I just couldn't imagine how all the positive feelings and visible results in me could possibly be harmful for the baby which I already love so much. "  --Julie Marlowe

"...When I was pushing, the L&D nurse was astounded by my ability to push so strongly and effectively, and my strength and stamina..."

"I...have no concerns about losing my pregnancy weight and regaining my pre pregnancy body once I am practicing again." --Kate Ulrich

Practicing yoga during pregnancy is one of the healthiest ways to
nurture yourself and your baby. You will learn to become more
patient and gentle with yourself and gain confidence in the beautiful mother that you are becoming. Marvel at the miracle of your baby and what your incredible body and spirit are capable of creating.

During your pregnancy, you and your baby are changing and growing every day. More than ever before, your yoga practice will change and grow from day to day. You will be faced with new challenges physically, emotionally, and spiritually. For example, physical balance may become more difficult but your flexibility will increase. Regarding the heat be cautious, but not afraid. It is still healthy for your body to sweat allowing your muscles to loosen and relax. The heat also helps toxins in the body to be released. Ask the teacher where the coolest part of the room is, and don't be afraid to sit out any poses your body (or your baby) tells you to.

Yoga means union. May yoga unite you with yourself, your breath,
your body and the new life you are creating.