The Best Ways to Modify Your Favorite Yoga Moves During Pregnancy

Just because you’re expecting doesn’t mean you have to give up your favorite workouts; in fact, some moves can actually help strengthen your muscles for childbirth! On a recent episode of The SASS, Susan Yara and Sharzad Kiadeh, met with Nicole Sciacca from Playlist Yoga and explored how to modify their favorite yoga moves while pregnant.

Sciacca revealed five gentle ways to continue your yoga routine, without causing any harm to you or your baby. Check out three of them below, then scroll down for the full video.

Tip 1: When moving into upward facing dog, drop to your knees. This should be down while the center of gravity is shifting, and won’t cause any straining or overarching your lower back.

Tip 2: Skip the core work and stick with cat-cow. This will strengthen the spine and open up your chest and belly. It’s not recommended to do crunches while pregnant because it can be unsafe to fire up your abdominal wall. That’s why it’s important to stick to the modified moves, especially when it comes to core work.

Tip 3: Prop yourself up during savasana, or lay on your side. This is just to make you more comfortable during the most relaxing yoga move!

In addition, always let your yoga teacher know when you’re expecting. It will help your instructor modify the moves for you as an individual.

For a more in-depth look at each move plus two more pregnancy-friendly yoga tips, watch the full episode of The SASS below.