In my early years of teaching, I’d panic when a pregnant student walked through the door to the studio to take my class. I panicked because I felt helpless – how could I keep them safe while at the same time ensuring they had a positive experience? I’d tell them the generic “avoid belly down backbends” adage that is commonly taught in teacher training, and then begin my class per usual, feeling regretful that I wasn’t more equipped to support them.
This desire to better serve pregnant students in my regular classes prompted me to enroll in a Prenatal Yoga Teacher Training Program in 2019. I’m so glad I did, because it’s transformed the way I teach my classes, pre-natal and non-prenatal alike!
I also know that not every teacher has the time, desire, or financial resources to take a prenatal yoga teacher training. I also know that not every pregnant student wants to or has access to prenatal yoga classes in their area.
So, if you’re anything like me before I took my prenatal training, and are looking for ways to better support pregnant students in your classes, here are three quick tips:
1. Have Students Widen Their Foundation
When teaching pregnant students, a great way to support them in their practice is to prompt them to widen their foundation in order to make space for their growing bellies.
Cue this by asking students to step their foot outside of their hand (instead of inside of their hand) when stepping forward into lunging or warrior postures. Stepping the foot outside of the hand allows them to have more space for their belly without having their hand in the way, which can lead to more stability and ease in the posture.
In standing poses like warrior one, warrior two, side angle, and triangle, instead of heel to arch alignment, encourage your students to widen their back foot out to its respective side (right foot to the right side, left foot to the left).
If I were to cue warrior two from downward dog, I’d say: “step your right foot forward outside of your right hand. Plant the sole of your left foot down and walk the foot out to the left side of the mat as much as you need to so your baby has space. Press your right hand into your right thigh for support as you sweep arms forward and back into warrior two.”
In a down dog, have them widen their feet as much as they need to so they can make space for their belly. In a child's pose, encourage them to widen their knees as much as they need to so there’s space for their belly.
In standing forward fold, instead of having their hands directly underneath their shoulders, invite them to walk their hands forward so as to avoid compressing their belly.
Widening the foundation allows pregnant students to find more stability in the postures, especially as their belly grows to accommodate their growing baby.
This simple cue can allow students to access much of your standing series while still feeling strong and steady.
2. Set Them Up With Props
This one might go without saying, but props can be incredibly supportive and helpful to pregnant students in your classes, especially for students in their third trimester. Props not only provide additional stability in postures, but can also facilitate a deeper stretch, and allow for lengthening and expansion, which can help pregnant students find more ease and comfort in their changing body.
When setting a pregnant student up for class, ensure they have access to at least one blanket, two blocks, a strap, and a wall.
Below, I’ll outline when and how each prop may be helpful:
- Blanket – a blanket is especially helpful for lifting the hips in seated postures, including easy seat, and bound angle. Lifting the hips creates more space and opening through the front of the hips, which can allow for increased range of motion and ease of movement in the pelvis and can help to alleviate strain and tightness in the low back and hips.
- Blocks – cue students to use a block underneath their forehead in child’s pose, and underneath their hands in standing forward fold to create more space for their bellies. Additionally, having students squeeze a block between their thighs during chair pose can help to build pelvic floor strength.
- Wall – helpful for standing balance poses like dancer’s pose (facing the wall) and half-moon (back against the wall), as this gives students more stability and minimizes their risk of losing their balance and falling.
3. Step Hands To Feet vs. Feet To Hands
As teachers, we’re trained to have students walk their feet forward from downward facing dog to standing forward fold and then come up to standing at the front of their mats for whatever comes next.
However, from downward dog, it’s helpful to encourage pregnant students to step their hands back to their feet, not the other way around, when coming into a standing forward fold.
Why? This ensures they’re not constraining their belly (and therefore, baby)! A baby belly automatically shifts our center of gravity forward, so walking hands back to feet also allows for more stability and ensures no one topples over.
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These quick additions to your class will go a long way in making it feel more accessible to your pregnant students, and hopefully, help you feel more confident the next time you have a student come into your class. Happy teaching!
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Photos by Tasha Sojka Photography