Iyengar Yoga for Pregnancy - Prenatal Yoga with Props

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A mother-to-be goes through many major transformations, both physically as well as mentally. More than ever, her body needs to move in smart ways and stay mobile. Many challenges come on as the body changes - back pain, indigestion, water retention, constipation, fatigue, dizziness, and more depending on your health and lifestyle.

Through the years I have found there are mistaken notions regarding activity around pregnancy and especially Yoga. One myth is that during pregnancy the woman needs to rest and should not move around too much. This is however simple and untrue. In asana, the uterus is exercised to become strong and therefore function properly, resulting in a normal delivery.

*Important guidelines to remember as you practice:*

Avoid fast and rapid movement
No jumping and always spread the legs in standing postures
Don't hurry but go slowly with understanding
No jerking or jolting the body
Do not hold the breath, keep it soft and smooth
No restriction or interruption in respiration while in asana
The diaphragm region should not be tensed, tightened, or compressed
Avoid compression of the uterus
Basically, the practitioner should always do the asana with comfort, while understanding her capacity and following the technique of observing the spinal extension, making space, freedom from compression, and proper breathing.
Keep feet hip-width apart, and make use of props as required.
There are certain asanas to be avoided immediately upon hearing you are pregnant.
Avoid all backbends, closed twisting, deep forward bending, and all abdominal asanas.

If you are prone to miscarriage in the past, please consult your doctor before practicing.


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Subtitles added
Timestamps below
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00:00 - intro

00:59 - Sukhasana ( Easy Pose )

02:56 - Parvatasana ( Arm Stretch Pose )

05:50 - Virasana ( Hero Pose )

08:50 - Gomukhasana ( Cow Pose )

11:03 - Bharadvajasana ( Torso Twist Pose )

13:30 - Dandasana ( Staff Pose )

16:10 - Upavistha Konasana ( Wide Legged Seated Forward Bend )

20:25 - Baddha Konasana ( Bound Angle Pose )

26:44 - Janu Sirsasana ( Head to Knee Pose )

32:43 - Padangusthasana II ( Hand to Big Toe Pose )

37:58 - Tadasana ( Mountain Pose )

40:25 - Utthita Trikonasana ( Triangle Pose )

47:08 - Ardha Chandrasana ( Half Moon Pose )

52:42 - Setu Bandha ( Bridge Pose )

58:11 - Viparita Karani ( Legs Up Pose )

01:06:00 - Supta Baddha Konasana ( Reclining Bound Angle Pose )

01:09:26 - Savasana ( Corpse Pose )