Is Yin Yoga ok for pregnancy and postpartum?
Some years are for growing; but this one, this one is for blooming.
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Yin Yoga is a slow, mindful practice of Yoga that focuses on longer-held, passive stretches that target the deep connective tissues of the body, as well as the joints, ligaments and tendons. However, for pregnant students or new moms, it is important to understand the physical and hormonal changes the bodies are going through and modify the Yoga practice, so it does not become an issue or a hindrance in their journey. In Yin Yoga, this is extremely important for many reasons. The main one is the presence of relaxin hormone in the body, which causes hypermobility and connective tissue softening, especially in the hips and pelvis area, prior to birth. However, it does not mean that Yin Yoga cannot be potentially accessible, with adjustments and a mindful approach.
During pregnancy and postpartum, Yin Yoga practices are generally recommended for experienced practitioners rather than beginners, focusing more on gentle and shorter holds of less than 3 minutes, using props generously to support the hips, pelvis and knees (belts, bolsters, folded blankets, blocks, pillows) and avoiding deep twists, compressing the abdomen in belly-down poses or lying on the back after the first trimester. Yin Yoga poses to avoid include those that compress the abdomen, lying flat on the back for extended periods of time or involve deep twists and intense hip stretches, some examples being: Snail pose, Dragon, Seal/Sphinx (to be avoided due to the belly & uterus compression in pregnancy, tender breasts compression in postpartum), Saddle (to be avoided after first trimester, due to the reduction of blood flow in the vena cava to the heart and fetus), Caterpillar, closed twists (choosing instead open twists, where our body is moving away from the knee). Also, keep in mind to be careful with poses that involve hip openers, e.g. Butterfly or Straddle, as not to over-stress the joints around the pelvis area.
For absolute beginners, Yin Yoga should be best avoided. Even experienced practitioners should always get clearance from a doctor or healthcare provider before attempting any new form of exercise, including Yoga. Some Yin poses can be modified to provide safe stretches that help release tension in the hips, spine and upper body. The students should feel supported, steady and balanced during practice also by using other elements, like a wall or a chair and be mindful and communicative to the teacher about any possible conditions like high or low blood pressure, pelvic floor or lower back pain, Symphysis Pubis Dysfunction when there is inflammation in the pelvis or sciatica, as each of these conditions will influence the way the practice will look and feel like for the student. Avoiding severe symptoms during practice like swollen feet, strong headaches, vaginal bleeding or contractions, it is crucial for the student to have a doctor´s clearance before attempting any physical practice, including Yin Yoga. Even mild symptoms of discomfort, such as being out of breath, changes in the heartbeats and dizziness could be signs of going too far and too fast into the practice and instead turning to mindful pauses or working with our breath in Pranayama more.
In general, Yin Yoga can be safe and beneficial during pregnancy if we keep in mind these modifications, but it requires caution due to the hormone relaxin, which increases joint mobility and the risk of overstretching the ligaments and joints, as the body is changing to accommodate a growing baby during pregnancy and also in postpartum during the breastfeeding period and up to 12 months after giving birth. The tendency of Yin Yoga is to expand the body's range of motion and during pregnancy and postpartum, the ideal will be to focus instead on building strength and stamina in the body. Postpartum Yoga should work actively and sustainably with the core and pelvic tissues for the purpose of finding strength and stability. Hatha practices, gentle Vinyasa, pilates or walking are better choices in this respect than Yin Yoga or deep stretching. If a student wants to start Yin Yoga again, ideally it should be 6-8 weeks after giving birth, keeping in mind a very gentle approach.
Of course, there are also tremendous benefits in practising Yin Yoga, firstly being the poses themselves that help lubricate the joints, increasing the comfort and ease of the body through the changes, stimulating the meridians for a healthier organ system, balancing the woman´s overall energy and emotions. A great reason to practice Yin Yoga during pregnancy and postpartum is the space offered to go deeper into a meditative state, especially in a period that could feel exciting, but also confusing and complex for many women, when the hormonal processes and changes are so difficult to understand and navigate at times. The ability to acknowledge the present moment and let go of anxiety and expectations is a deep and important practice that is very beneficial to pregnant and postpartum students.
For the students choosing to practice Yin Yoga, we should avoid looking for the deepest expression of a pose, but instead aim to support the body in a relaxed and easy state, definitely not reaching for an edge or intense stretching sensations, but finding a middle path. The baby and mother's health and wellbeing are the most important here. Accepting the range of motion as it is in that moment, without pushing over it. The poses should feel comfortable from the beginning and invite a feeling of gentle surrender, more like in a Restorative class. There is a big difference between Restorative and Yin Yoga classes, particularly when it comes to Traditional Chinese medicine and meridians for Yin Yoga and pain and injury recovery for Restorative, however for pregnant and postpartum students we could potentially create a mix between the two styles of Yoga to ensure this deep relaxation and stability of the body during practice, an invitation to openness and surrendering.
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