I have been teaching prenatal yoga for over four years now. I get emailed a lot by expecting mamas asking for advice and direction on their motherhood journey. While my advice is always general, the biggest question I get asked is:
When is it safe to start prenatal yoga?
The answer is, it’s up to you and your medical team. For some moms, there is absolutely no way they could do yoga in the first trimester because they’re feeling so nauseous. Whereas, some moms feel amazing! They want to move and bond with their baby right away. Whichever your journey, prenatal yoga can support you through your pregnancy.
As a generalization, I would recommend starting prenatal yoga after 12–14 weeks. During the first three months of pregnancy your body is doing important, often taxing work to get your body ready for growing baby. Moms should err on the side of caution because the risk for miscarriage is highest during the first trimester. A gentler yoga practice, like a restorative class or a gentle flow, is recommended.
Don’t be frightened
If you have had a miscarriage, speak with your healthcare provider for advice on the right time to start exercising again. But don’t let this frighten you away from prenatal yoga. Prenatal yoga is such an incredible way to bond with your baby and feel energized and present throughout your pregnancy.
Listen to your body
If something doesn’t feel right, then stop immediately. When you share the space with your baby (for 40 weeks–give or take) it’s a conversation between the two of you. We don’t want to compromise their space but we do want to feel good in our pregnancy. Baby picks up on how you’re feeling so encourage yourself to feel whole, happy, calm and energized. Prenatal yoga is a great way to create these emotions within.