Petra Yoga

Petra Brajdic-Mitidieri, Ph.D.

Pregnancy and Yoga

Pregnancy is an extraordinary time in a woman's life. It is divided into three trimesters, each of which having their own characteristics and demands.

Frist Trimester: Many women feel nauseous and tired during the first three months of pregnancy.  That time should be all about self-nurture; "you mother the mother, so she can mother the baby" (Francoise Freedman, Founder of Birthlight).  The woman should become interested and addicted to self-nurture.  Exercise during the first trimester should be gentle because of the changing body, mood swings, nausea, etc. Yoga should not be practised until the 13th week of pregnancy. 

Second Trimester: For most women second trimester is the most enjoyable time of pregnancy.  The nausea and tiredness have hopefully subsided and one can focus on strengthening the deeper, birthing muscles. This is the time to tone, transform and tune-in to the physical body and the breath. However, as well as strengthen, one should learn how to relax the deep muscles, especially pelvic floor. Very often Ashtanga practitioners have problems giving birth because they know how to engage the pelvic floor muscles, but do not know how to consciously relax them. Creating 'elastic' muscles (expand-contract) is crucial for a successful labour.

Third Trimester: During the third trimester a woman should focus on centering and transforming the fear into release. In yoga practice the emphasis should be put on the breathing and visualisation techinques which will help through labour. One of the visualisation techniques is to experience the navel as a center of power. Very often we hear that the labour had 'failed to progress'. That happens because of holding back with fear. A woman needs to release all her fears and tensions so that the baby can be born.

In yoga practice, create space in the ribcage and the abdomen which will make the mother much more comfortable. 

	Stretch for the sides of the waist Lift the right leg and the left arm to parallel with the floor, stretching both limbs out from the waist.  Keep the back straight, not collapsed. Repeat on the other side.
	Stretch for the front of the body Sit in a comfortable cross-legged position; take the hands about 30 cm behind the hips.  Lift the breast-bone up towards the sky. Create space for the baby and all the internal organs by lengthening the front of the body.
	Stretch for the sides of the ribcage Sit with the right leg extended to the side and the left foot drawn towards the perineum. Put your right hand on the floor behind the right leg and reach diagonally upwards and over with the left arm.  Look up past the left upper arm. Repeat on the other side.

Ease of Movement - Transitions between the standing and lying down:

This clip shows how a pregnant woman should go from standing into a lying position and back to standing without straining the back. Since the abdominal muscles are not active in pregnancy and there is a lot of weight in the front of the body, changing positions can put a lot of strain on the lower back. That is why one should always use the hands as a weight support when doing this particular transition.

Pregnancy Sun Salutation:

During pregnancy, sun salutations have to be modified mainly not to strain the lower back while making transitions between the postures. The stance should be with the feet apart and the focus should be on making the pelvis more mobile. If a particular pose in the sequence does not feel right (e.g. there is a pelvic, knee or back pain), leave it out or modify the posture.

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Not all yoga practice is suitable for everyone. Please always consult your doctor before beginning this or any exercise regime. The instruction herein is in no way intended as a substitute for medical counselling. If you feel any discomfort during these routines or any other fitness programme, you should consult your doctor or healthcare professional. By downloading and viewing the videos you accept full responsibility for the instruction given. These clips are a demonstration of Petra’s teaching style and must not be used as a teaching aid or relied upon in any other way.  Petra Yoga LTD, the producers, performers, distributors, writers, production cast and crew therefore accept no liability whatsoever for any injury or loss in relation to the film recordings and/or written instruction on this website. By downloading this footage you accept that it is for entertainment purposes only.

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I can't recommend Petra highly enough. My yoga lessons with her were the perfect treat when I was pregnant. All the exercises and breathing techniques she taught were fantastic and helped enormously to ensure a quick and natural birth. She's a great teacher and was very patient with me as a yoga virgin. I don't know what I would have done without her. See more