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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 lookup.
✅ As a substitute: Concentrate on holding 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 Educating Externally Rotated Poses
Many yoga poses give attention to exterior hip rotation, and it’s frequent for lecturers to emphasise hip openers in prenatal yoga. Nevertheless, solely specializing in exterior rotation can tighten the piriformis and create pelvic flooring imbalances, doubtlessly 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 great 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 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: 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.
When you’ve been making these errors, don’t fear—you’re not alone! The excellent news is that with small changes, you may provide safer, more practical steerage to your pregnant college students. At PYC, we prioritize sensible, purposeful motion to help each the pregnant physique and the start course of.
Try these podcasts on how you can put together your physique & thoughts to your upcoming start!
On the Prenatal Yoga Heart, we maintain each in-person and on-line lessons for expectant and postpartum of us. To view our record of lessons 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 can find 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 scholar.
Is it okay to begin yoga within the center of my being pregnant?
Sure.
Whether or not you are 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 start.lk. Nevertheless, there are fantastic and dietary formulation should you select this route.
How far into my being pregnant can I observe yoga?
You may proceed your yoga observe proper as much as start.