Congratulations on your pregnancy!

So much of Kundalini Yoga is beneficial in preparing for childbirth. The exercises, especially squatting, sitting cross-legged, sitting with the soles of the feet together, and root locks (contracting the rectum and sex organ only, basically Kegels), will tone the muscles used during childbirth, increase uterine blood flow, and are all very important during pregnancy. Keeping up a Kundalini Yoga practice will also keep your hormones in balance and help keep the body fit and toned in a way that is very helpful in achieving an easy childbirth. Of course, you can also expect a regular Kundalini Yoga practice to increase your energy levels and engender more restful sleep!

Modifying your Kundalini Yoga practice during your pregnancy:

After 4 months you will still be able to do a good amount of most of our DVDs with modifications. At this time please avoid doing anything on your stomach and any kind of stomach pumping. Also, avoid deep or rapid twisting as well as any exercise which compresses, or puts a strain on your stomach area. Breath of Fire can be done until the 4 month mark and after that please substitute with Long Deep Breathing. Avoid holding the breath and avoid any exercises you feel might make you dizzy or cause you to lose your balance. Lie on your side, instead of your back, when you relax. Always listen to your own body and pace yourself accordingly.

Regarding inversions: Of course, now is not the time to begin learning inverted poses. However, if they have been a regular part of your practice you may continue for the first 4 months. Inversions can be done until the stomach begins to feel heaviness in the pelvis or you experience any difficulty breathing while inverted. You will know when to stop. A good substitute would be resting your pelvis on a bolster or blanket and having your legs up along a wall. This is an excellent remedy for stress and swollen ankles!

In pregnancy there is a hormone secreted that makes muscles very easy to over stretch. This can make you more susceptible to injury if you over-extend in a pose. If you are careful not to overstretch, focusing on good alignment and breath, you will actually find a deeper range of movement which will carry over into your post-pregnancy practice.

Guidelines for yoga and pregnancy are always an individual matter. Listen to your body and be sure to clear everything with your doctor. The new Yoga for Beginners & Beyond: Stretch, Strengthen, Be Stress Free has many exercises which will be beneficial for you throughout your pregnancy (just be careful during the The Challenge segment. This is a balancing exercise which you can modify by holding onto a chair, or other stable object). Many of our DVDs have upper body work which can be done throughout your entire pregnancy. Examples would be the first set of Kundalini Yoga for Beginners & Beyond, the second set of Yoga Cleanse, much of Kundalini Yoga Transformer, the Awaken Your Senses segment on Solar Power, etc..

We also recommend, when possible, taking a brisk walk before a yoga set.

Meditation is also valuable at this time. In addition to our Meditation for Beginners & Beyond DVD, there are some great meditation practices at the end of our DVD workouts. Any and all of the meditations (except the stomach pumping ones would be great for you. The anti-stress meditation on the new Yoga for Beginners would be very beneficial. We also recommend the Hands Like a Teapot meditation on Fat Free Yoga as well as Sa Ta Na Ma on Yoga Quick Fixes. According to yoga when a women meditates in the first 4 months of pregnancy she attracts an Exalted Soul.

We wish you joy, health, and blessings!

Disclaimer: The advice we give is in no way intended as a substitute for medical counseling. Please consult your physician before beginning any exercise program.