You can certainly do Yoga Teacher Training (YTT) while being pregnant. However, we invite you to consider that such training impacts both your body and mind. Pregnancy affects your metabolism and flexibility, so assuming you can undergo YTT as if you were not pregnant might lead to undesirable consequences for you or your baby, which we do not wish for.
Therefore, we would like to prevent any health issues by providing you with wise advice in the following lines.
What should you be careful about doing YTT while pregnant?
As we told you before, being pregnant and doing YTT is possible, but demands careful considerations of various risks and precautions. Here are the ones which appear the most relevant to us.
Consult with gynecologist
Before starting yoga teacher training (YTT) while pregnant, it’s better to get it from your gynecologist. They can assess any specific risks related to your pregnancy. A gynecologist can evaluate your overall health, check for any pregnancy complications, and provide tailored advice to ensure that the physical demands of YTT are safe for you and your baby.
It is scientifically proven – “The Impact of Pregnancy on Physical Activity Level”, Deshayne B. Fell Æ K. S. Joseph Æ B. Anthony Armson Æ, Linda Dodds, August 2008 – that engaging in physical activities, including yoga, during pregnancy has benefits but must be done cautiously. Medical professionals can help us understand what modifications or limitations might be necessary. This step aims to prevent any adverse effects on maternal and fetal health, ensuring that the practice supports your well-being.
Modify Poses
Many traditional yoga poses might not be safe during pregnancy – see “Yoga in Pregnancy : An Examination of Maternal and Fetal Responses to 26 Yoga Postures, Polis, Rachael L. DO; Gussman, Debra MD, MBA; Kuo, Yen-Hong PhD, December 2015.
Modifications and adaptations should be made to accommodate your changing bodies and ensure the safety of both you and your baby. As pregnant women, you should avoid poses that involve deep twists, backbends, or lying on the belly, as these can strain the abdomen and lower back.
Adapting yoga poses can help maintain comfort and prevent injury. For example, using props like blocks or straps can provide extra support, making poses safer and more accessible. These modifications can enhance the benefits of yoga during pregnancy by promoting relaxation, reducing stress, and improving physical well-being.
Listen to your body
Pregnancy can affect your balance, flexibility, and energy levels – “The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis”, Lisa Corrigan, Patrick Moran, Niamh McGrath, Jessica Eustace-Cook, and Deirdre Daly, March 2022. We recommend you to be attentive to your body’s signals and avoid overexertion. Focus on gentle movements and avoid pushing yourselves too hard, as overexertion can lead to fatigue and injury.
Listening to your bodies involves recognizing when to rest and understanding your limits. Thanks to this approach you maintain your energy levels and ensure that the practice remains beneficial and safe.
Find a pregnancy-friendly program
Some YTT programs, such as Diya Yoga’s, are designed with pregnant participants in mind, offering modifications and understanding your specific needs as pregnant women. These programs typically include specialized instruction on prenatal yoga and ensure that all activities are safe for expectant mothers.
Choosing a pregnancy-friendly YTT program can make the experience more enjoyable and less stressful. These programs often provide a supportive community, tailored guidance, and resources that address the challenges of practicing yoga during pregnancy.
Risk of injury
Your bodies undergo significant changes during pregnancy, including the loosening of ligaments – “Evaluation of ligament laxity during pregnancy”, Yosra Cherni, David Desseauve, Arnaud Decatoire, Nikolaus Veit-Rubinc, February 2019. This heightened risk of injury necessitates avoiding high-intensity and high-impact practices to ensure safety. Hormonal changes, particularly the increase in relaxin, make your joints more susceptible to injury, requiring careful movement and mindful practice.
To mitigate the risk of injury, you should focus on low-impact, gentle yoga practices. Using supportive modifications can also help protect your joints and ligaments.
Stress and fatigue
Pregnancy can be a physically and emotionally taxing time. The demands of a YTT program can add to this stress, potentially leading to burnout or other health issues. Ensure yourself to balance the intensity of your training with adequate rest and self-care.
Managing stress and fatigue involves taking regular breaks, staying hydrated, and ensuring proper nutrition. Participating in a supportive YTT program that understands our needs can also help manage these challenges.