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The prenatal yoga I’ve done avoids up dog, cobra, back bends, and twisting movements to the trunk... or else modifies them heavily. You want to avoid heavy stretching and twisting to the area like the previous poster said because of diastasis recti (and it’s just really uncomfortable!). There are some really good prenatal classes on YouTube and on peloton if you have that.
Bad yoga poses?
Hi! I’ve been doing yoga for a while pre-baby, I’m actually a former dancer, so I consider myself pretty flexible. However, lately I’m struggling especially with the poses that stretch my front side like up-dog. I didn’t think it was bad to do that pose but does anyone know if the tenderness and stretching of the stomach is a bad thing or is it a normal feeling to feel so tight and inflexible there? 19 weeks tomorrow!
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I believe up dog should be avoided to prevent causing diastasis recti (abdominal separation) but I have seen some prenatal yoga classes still included this pose with modifications. I personally avoid it as I have DR and it didn’t feel right in my first pregnancy. You also don’t want to do any twists that put pressure on the midline of your abdomen. I stick to prenatal specific yoga classes to be safe but ultimately, do what feels comfortable to you and back off it doesn’t feel right.
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