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Pre-natal yoga

cashew2501's picture
Last seen:
1 week 1 day ago
10/10/2009 - 10:15am
Pre-natal yoga

Hi Esther,

I'd love to get your advice on how to incorporate your method into pre-natal yoga. I am in the third trimester. The asanas I typically do are surya namaskar, bridge, cat-cow, baddha konasana, triangle, pigeon. Should the approach to engaging the inner corset be any different during pregnancy? Are any of these asanas not recommended for pregnancy or do you have any suggestions on how to modify them to protect the spine?


Also if anyone can recommend a really good pre-natal yoga video, let me know...I haven't found anything free that I loved and am reluctant to spend any money without knowing what I'm getting.

charlenehannibal's picture
Last seen:
2 years 1 month ago
12/15/2010 - 7:51am

Hi there, 

Here are some pre-natal tips.  The Inner Corset is exactly the same when you are pregnant.  In fact, (I'm currently 35 weeks along), I have found it to be my greatest asset is staying strong, pain-free and capable throughout all the trimesters.


Increased external rotation of the legs and a strong kidney bean shape in the feet can be useful as your belly gets bigger.  Especially when bending forward, opening up the legs will create more room.  You can also just take your legs further apart.  This goes for warrior and triangle poses as well.  Getting the feet further apart laterally is nice for the pelvis to settle.


I would avoid bridge, as it often tucks the pelvis, which is not ideal for posture and definitely not in pregnancy.


Be careful in cat/cow.  Often times the cow will lead to a big sway, something you want to fight against as you get bigger.  In fact using your "rib anchor" throughout your practice is highly recommended to help avoid a sway and back pain in general.


Baddha Konasana is great!  With relaxin coursing through your body, you may want to be careful not to go too far!  Ligaments don't just bounce back one they are stretched out.  Pillows on either of you for each knee can feel great.

Planks and side planks are excellent for strengthe and preparing for labor.


Esther and I just made a pre-natal Gokhale video for our Alumni members.  If you take our course Gokhale Method Foundations, then you will have access to this video with a membership.


Good luck!



Charlene Hannibal

Gokhale Method Teacher, Palo Alto/San Francisco


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