Overview:
Safe, doctor-advised yoga during and after pregnancy with emphasis on breath, space, and pelvic health.
Steps:
1) Medical Clearance: Obtain OB/GYN approval.
2) Pregnancy (after first 3 months): Gentle standing, side-lying, and seated poses; prioritize pelvic floor awareness and side-sleeping drills.
3) Breath: Soft belly–rib breathing; avoid retentions.
4) Postpartum (after 3 months): Reintroduce basics; add core-rehab (exhale–engage sequencing), glute activation, and gradual holds.
Benefits:
• Supports posture, breath efficiency, and recovery.
• May ease back discomfort and stress.
Precautions:
• Avoid supine lying if uncomfortable, strong twists/compressions, and overheating.
• Stop with any pain, bleeding, dizziness.
Suggested Duration & Tips:
• 10–25 minutes, most days; mini-rests as needed.
• Work with a qualified prenatal/postnatal teacher when possible.