Teaching + Practicing Vinyasa Yoga in the Third Trimester

When I first became a yoga teacher, I taught a prenatal yoga class for about a year. While I enjoyed teaching the class, I didn't teach it long-term because I had a very hard time teaching to a population that I couldn't relate to at all.

At the time, I knew so little about being pregnant--despite having taken a Prenatal Teacher Training with an incredibly knowledgable yoga teacher and former midwife--that I never felt I could really understand or relate to my students enough to teach them the kind of yoga that I wanted to offer.

Flash forward to the present moment, and as I count down the last few weeks of my pregnancy (I'm in my 34th week right now), I finally get it; I get what it's really like to practice yoga pregnant.

I didn't get it earlier in my pregnancy, which has been a fairly easy, wonderful pregnancy thus far [knock on wood], because I could still do most things in regular yoga classes. Sure, I had to modify some poses here and there (some of which I showed in this video), but for the most part, my practice didn't change much.

But now, ladies and gents, it's a-changing, and it's a-changing quickly...

My belly is now in the way of many poses. My energy is way down. My core strength is mostly gone (although I can still rock plank and dolphin for a bit!). The heated yoga classes that didn't bother me at all earlier in my pregnancy are now stifling. Lying on my back doesn't feel good at all anymore, and lying in my belly has been out of the picture for a while. Basically, it's happened; regular vinyasa classes simply don't fit my body very well at this point, and I've had to accept it (even though it makes me sad). 

As for teaching, that has been another experience altogether. The good news is that at 34 weeks, I'm still fine teaching. I'm lucky, because the way that I teach doesn't involve much demoing. Since I can still walk around, assist, and cue all of the poses, I don't think my classes have suffered *too* much.

Do I wish I could still pop into a side crow demo when teaching it? Sure! Do I wish my belly didn't accidentally bump into people when I walked by or offered a down dog assist? Absolutely! Do I wish I didn't sweat more than some of my students in the heated classes that I teach? You bet! But the good news is that I can still teach, I'm still loving teaching, and I think I've got a few weeks left in me unless things change dramatically ;) 

One of the things that I've learned throughout my pregnancy--and I know this doesn't apply to everyone because every pregnancy is different--is that when you're pregnant, you're not suddenly a fragile flower who can't do anything.

As long as you have a healthy pregnancy, physically, you can continue doing many of the things that you've always done until they're no longer comfortable or do-able, and then you just need to listen to your body and back off. For instance, I know bridge pose is totally safe for pregnant women and many people love it while pregnant, but at some point around 29 weeks or so, it stopped feeling good in my body, so I stopped doing it. These kinds of changes have been interesting to observe.

So, what have I been doing about my own practice? Lots of home practice, prenatal classes on YogaGlo, and slower, gentler, non-heated classes at the studios where I teach. And I may just pop-in for my first in-person prenatal class this weekend (the times of the few prenatal classes in my area don't work well with my schedule, thus my absence from them up until now). 

As for my recommendation for fellow third trimester buddies who have been practicing vinyasa up until this point? Listen to your body (Ha! Imagine that advice coming from a yoga teacher! Novel, I know):

If it still feels good to you, keep going to vinyasa classes and do your thing. If it doesn't, or if you find you're modifying so much that it's becoming frustrating taking regular classes, switch it up or try something new. Attend a prenatal or gentle class, start practicing at home, instead (even if it is just a 15 or 30-min practice), or find some online prenatal classes that work for you.

And stay tuned, as I plan on doing another video on yoga poses for the third trimester very soon...