10 Tips for Teaching Prenatal Yoga

Teaching Prenatal Yoga: A Guide for New Instructors

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Teaching prenatal yoga is one of the most rewarding and transformative experiences. However, even if you have completed a teacher training program, you may forget important details if you're not regularly teaching prenatal yoga. As a prenatal teacher with ten years of experience, I can say that guiding students through their journey of connection and empowerment during this significant time is invaluable. Below, you’ll find a guide on how to teach prenatal yoga with care and confidence, ensuring your students feel safe, supported, and strong.

Understanding the Impact of Pregnancy on the Body

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Pregnancy brings a host of changes to the body, such as the hormone relaxin release, heartburn, and leg cramps. Relaxin relaxes connective tissue, making the joints more mobile. This can lead to hip pain. Prenatal yoga can help by strengthening the pelvic floor, hips, thighs, and abdomen. This is beneficial for offering relief and preventing discomfort.

Strengthening the Pelvic Floor

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The pelvic floor muscles are crucial during pregnancy. They help support the bladder and bowels. Strengthening these muscles through yoga and pilates can help prevent stress incontinence, where bladder leakage occurs due to weakened pelvic muscles. These muscles also play a vital role in the delivery process, making them essential for a smoother birth experience.

Teaching to the Trimester

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Most of your students will be in their second or third trimester. It's important to tailor your classes accordingly. The first trimester often involves adjustment and nausea. The second and third trimesters bring noticeable physical changes and discomforts. Always remind students to listen to their bodies, take breaks, and snack before class to regulate blood sugar levels. Encourage them to stay hydrated and take any bathroom breaks they need.

Reconsidering Lying on the Back

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As pregnancy progresses, lying on the back can create complications. It may put pressure on the spine and blood vessels. Instead, offer side-lying variations for Savasana and poses that typically require back support. You can enhance comfort by using bolsters or props for your students' support.

Modifying Poses

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Certain poses—such as inversions, belly-prone poses, intense backbends, and deep closed twists—should be avoided due to the strain they may put on already-stretched muscles. Focus on gentle stretches and restorative poses. Encourage students to stay grounded in poses that support the body without overstretching or putting unnecessary pressure on the abdomen. For example, shorten and widen the stance in standing poses. Consider using a wall or chair for balance support. Invite students to hold the bottom of their belly to connect with the baby, and don’t forget to use props!

Encouraging Breath

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Breathing techniques are essential during pregnancy. They aid in relaxation and preparation for labor. However, certain pranayama practices, like Skull Shining (Kapalabhati) and Breath of Fire, should be avoided due to their intense focus on the diaphragm. Stick to more calming breath practices that promote deep, controlled breathing and relaxation. Encourage students to soften their jaw and pelvic floor; after all, as above, so below.

Helping Students Connect with Their Baby

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Pregnancy is a time for connection—not just with the changing body but also with the growing baby. Incorporate positive imagery into your teaching focusing on love, bonding, and strength. Encourage students to direct their attention inward, connecting with their breath and the life they’re nurturing.

Supporting the Hips and Lower Back

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Pregnancy-related back pain is common as the center of gravity shifts. Yoga can help realign the spine and relieve discomfort, particularly in the pelvic and hip areas. Gentle hip openers and supported forward bends can provide relief for aching joints. Include poses such as Warrior 2, Goddess, and Squat.

Combating Stress and Anxiety

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Pregnancy can bring about emotional and hormonal shifts, potentially leading to heightened stress or anxiety. Yoga combines asana, pranayama, and meditation, making it a powerful tool for expectant mothers. Provide opportunities for deep relaxation and encourage mindful breathing to soothe the mind and body. Just remember that sometimes it can feel overwhelming.

Creating a Gentle, Supportive Atmosphere

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Prenatal yoga classes are generally slower-paced and gentler than other forms of yoga. Focus on creating a calm, nurturing environment where students feel safe and supported. Incorporate plenty of rest time and longer Savasana. Use affirming language and be mindful of your cues. Your students are experiencing many changes; they need your guidance to help them feel confident in their practice.

My Favorite Prenatal Poses (From My Students)

• Sufi Grinds

• Gate Pose

• Warrior 1

• Warrior 2

• Butterfly Pose

• Dragonfly Pose

• Thunderbolt Pose

• Triangle Pose

• Malasana Squat on Block (unless breech baby)

• Cat Cow

• Shoulder and Neck Rolls

• Side Bending from Seated

• Open Twists

• Wide-Legged Forward Fold with Blocks

• Dragon Stretch

• Heartbed (Supported Fish) to Close (Back on Vertical Bolster)

  
  

Final Thoughts

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While prenatal yoga is incredibly beneficial, it’s essential to remind your students to consult their healthcare provider before starting a practice, especially if they have any concerns. It's vital to avoid practices like hot yoga, deep inversions, or intense abdominal work. By making thoughtful modifications and focusing on relaxation, you can create a safe and empowering experience for all your prenatal students.

Finally, don’t take it personally. Many prenatal students may start your class series and quit after one or a few lessons. New teachers may worry about hurting a pregnant woman or think a student left due to something they did. The experience pregnant women go through can be overwhelming, and sometimes group yoga or pilates classes can feel like too much. Trust your students to make the best decisions for themselves and don't take it personally. Good luck nourishing those parents-to-be!

For more insight, check out this resource: The Importance of Prenatal Yoga