Pregnancy Modifications for Bikram Yoga or Express 60 classes.
In Bikram Yoga we recommend that if you are newly pregnant it is better to avoid any NEW form of exercise. If you already have an established practice and have been practicing Bikram Yoga regularly for at least a year, we recommend you take a break from it during your first trimester. This is an important developmental period for the new fetus, and you should be cautious with your physical activity during this first trimester in particular.
During your first trimester, we suggest you consider continuing a gentler practice at home with the help of Rajashree’s pregnancy video DVD. She will show you the necessary variations (outlined below) that you will need to use during your pregnancy.
Then, from the second trimester on and as long as you are comfortable exercising, you may practice Rajashree’s pregnancy series in the studio. We recommend that you place yourself in the “cooler” spots of the studio, like the last row or near the door.
If your pregnancy is complicated in any way, please follow your doctor’s advice.
DEEP BREATHING
Separate feet to comfort. Important to keep eyes open.
HALFMOON
Separate feet 3ft apart & grab sides of feet or ankles, not heels.
HANDS TO FEET
Do not push hips beyond the knees. Separate feet as needed.
Near or against wall for balance as needed & to support back and hips; don‘t sit too low. 3rd part: Don’t squeeze knees together keep them slightly apart.
HALFMOON HANDS
Do not push hips beyond the knees. Separate feet as needed.
NO STANDING HEAD TO KNEE
STANDING BOW
Separate feet, 3ft apart. May walk hands down thighs as needed.
1st tri hold sides of feet then hands on the floor with chin up.
NO STANDING SEPARATE LEG HEAD TO KNEE
WIND REMOVING
Roll onto back with both knees bent. Grab one knee and pull down outside of belly, slowly extending the opposite leg away if comfortable.
Both legs 1st set: hold knees from outside and pull down sides of belly. Do not compress abdomen. Both legs 2nd set: Gentle pose – soles of feet together, hold feet.
NO SIT-UP
FISH
Roll onto back with both knees bent. Place hands on the floor by ears, elbows pointing up, fingers pointing down, OR press elbows. hands & forearms down -to lift chest up. Place top of head on floor and bring elbows/hands back on floor. Stretch leg forward one at a time.
BRIDGE
Roll onto back with both knees bent. Bring heels to hips and grab ankles from outside or keep arms alongside body. hand /palms pu hing into floor. Lift hips toward ceiling. Keep shoulders, neck and head on floor. Avoid straining.
On hands & knees, wrists shoulder width distance & knees
hip width distance. Tilt pelvis forward & hold. Keep both hands on floor & lift one leg up at a time. Chin forward. Sit back on the heels between sets.
FIXED FIRM
Can be done with one leg at time forward. If necessary, brace weight with hands on the floor behind or support on forearms.
HALF TORTOISE
Done with knees open as wide as necessary, allow hips to lift to avoid any abdominal pressure.
CAMEL
Don’t push hips forward. 9th month drop head and support lower back with hands
NO RABBIT
HEAD TO KNEE
No forehead to knee. Grab toe with one hand, opposite hand may reach over abdomen so as not to compress. Keep belly forward.
Both legs 1st set: stretching pose. Legs apart; hold toes or gently bring upper body weight forward.
Both legs 2nd set: gentle pose. Bring soles of feet together. Bend elbows if needed. Don’t overstretch.
HALF SPINAL TWIST
Bottom leg straight out instead of bent. No grasping straight leg/knee. Mostly shoulder turn. Support back as needed with ann; hand palm on floor. To avoid abdominal pressure, bring bent leg foot forward closer toward straight leg ankle.
YOGA MUDRA
1st set: blow in firm. Avoid straining; light breathe.
2nd set: breathing to the count of six. Sit in half lotus, anns/hands under belly for support. Spine straight. Inhale 6 counts, hold for 6, and exhale for 6.
