When is it safe to start prenatal yoga?

This is a question that I get asked a lot, when is it safe? A lot of teachers say that you shouldn’t start until after 14 weeks, so I wanted to give my take on this. Read on and let me know what you think!

The early stages of pregnancy bring a lot of hormone fluctuations and there is an increased risk of miscarriage. around 75% of miscarriages occur before the 12 week stage, also known as the first trimester.

There are many different reasons why a pregnancy might not continue, and most of them are to do with genetic or unavoidable issues. I other words, the pregnancy was not able to continue. This is a really upsetting time for everyone involved.

Early in pregnancy the mum might be experiencing lots of different symptoms, like nausea, dizziness, low blood pressure, tiredness, increased sensitivity to smell, insomnia, the list goes on. It is best to avoid too much heat in pregnancy as well, so the mum needs to be mindful of being in certain situations that can impact on pregnancy. For example, hot tubs and saunas are usually best avoided during this time.

For a lot of women, they will have no desire to go to any classes, and they will just want to rest at home. They may not have even told anyone that they are pregnant, as often women wait until the 12 week scan before telling people. They start to think about joining a prenatal class or returning to exercise when the sickness stops and when they are feeling more like themselves, often this is during the second trimester.

In my experience, there are a small group of women who want to start yoga before the 12 weeks, and I will chat to them and find out a few things from them before booking them in. I will ask about their yoga experience, and if they have been having any issues with the pregnancy, and how they are feeling. If I am happy with the responses then I welcome them into the class.

I feel that it is important to respect women’s own instincts and choices. So if they feel well enough to come to class, and take it at their own pace, then why not support them in this. They may find the yoga helps them with their mental health as well as helping them to deal with any symptoms they might be having.

Occasionally some of my students have miscarried, although mostly this has happened in the second trimester, not the first. Because they have been coming to class, I have been able to offer support and an empathetic ear to them, instead of them being at home, maybe before they have even told friends and family.

Each teacher has their own way of working, and I respect that. With my experience as an advanced prenatal yoga teacher, doula and hypnobirthing training too, I feel that I am equipped to welcome some women from early pregnancy and because my classes are small, I am able to guide them through the class and keep an eye on them. I also make sure there is water on hand, windows are open if needed and encourage them to rest if needed.

Pregnancy yoga is gentle and safe, but if you any doubts about it’s suitability for you and your pregnancy, then it might be a good idea to ask your midwife or doctor about it before signing up.