Something MUST be in the water coolers at Spirit Yoga & Barre because lately we have a number of both clients AND instructors celebrating their pregnancies! Preparing to have a child is a special time in life and keeping healthy with a regular fitness routine can not only make the experience more enjoyable, but it can actually even make delivery easier! So, as long as your doctor clears you and you feel comfortable continuing your practice by taking modifications during your pregnancy, here are some tips to keep you on track with your yoga or barre routine.

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Caution: TWISTS AHEAD!
Any compression on the abdomen is best avoided during pregnancy. This can include yoga poses like prayer twist in a lunge or oblique (twisting) crunches in barre. Modify by keeping your body straight-on instead of twisting in lunges and sticking with forward crunches supported with the Pilates ball in barre.

Beware: BEING ON YOUR BACK!
Avoid lying flat on the back for long periods of time. Particularly after the second trimester, refrain from any exercises flat on the back; instead, if working the core, you can take cat/cow stretches in a tabletop position, birddog (start on all fours & raise one arm straight forward in line with your shoulder while raising the opposite leg straight back in line with your hip; continue alternating), or planks if they remain comfortable for you. You can also prop yourself on your forearms or use the Pilates ball in barre to take toe taps for the lower abdominals or forward crunches.

Warning: WAVERS & WOBBLES!
At some point during your pregnancy, you may find that your balance has shifted and is not the same as it used to be. Take special care when doing any balancing poses/exercises in yoga or barre and put your safety (and that of your baby) first instead of being intent on nailing a challenging inversion in yoga, or a high 5th on relevé in barre!

Above all, TRUST YOURSELF. The time you spend at Spirit is for YOU. So do what feels best for you. If something doesn’t feel right, omit it. Your class is about your health & wellbeing and is never a competition, so trust your instinct and you’ll always do what’s best for your body.

The knowledgeable and experienced instructors at Spirit can help guide you, so if you are ever wondering about appropriate modifications or have any special conditions that require adjustments to workouts, please don’t hesitate to ask for recommendations. We are here to support you in your wellness journey!