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Mistake #1: Cuing “Drop Your Belly” in Cat/Cow
Cat/Cow is a staple in many yoga classes, but when teaching pregnant students, the cue to drop the belly can be problematic. The pregnant spine is already more apt to having an exaggerated lordosis (lower back sway), so deepening this curve can lead to discomfort and strain in the lower back, shoulders, and neck—especially when paired with the common cue to look up.
✅ Instead: Focus on keeping the lower back neutral and shifting the emphasis to opening through the upper back and chest. Encourage students to move gently and avoid excessive arching in the lumbar spine.
Mistake #2: Overly Teaching Externally Rotated Poses
Many yoga poses focus on external hip rotation, and it’s common for teachers to emphasize hip openers in prenatal yoga. However, only focusing on external rotation can tighten the piriformis and create pelvic floor imbalances, potentially leading to discomfort or misalignment in the pelvis..
✅ Instead: Encourage movement in all six directions of the hips—not just external rotation! Internal rotation, in particular, is excellent for pelvic mobility and balance, helping to create more stability and ease during pregnancy and birth.
Mistake #3: Too Many Forward Bends & Overstretching the Hamstrings
For many pregnant folks, their bodies naturally fall into an anterior pelvic tilt (the forward tipping of the pelvis), which elongates the hamstrings. Many teachers still emphasize forward bends and hamstring stretching, which can strain the already softened ligaments and tendons instead of providing a true muscular stretch.
✅ Instead: Focus on hamstring and glute strengthening to counteract the effects of anterior pelvic tilt. Strengthening these areas helps provide better pelvic stability and reduces discomfort as the body changes throughout pregnancy.
If you’ve been making these mistakes, don’t worry—you’re not alone! The good news is that with small adjustments, you can offer safer, more effective guidance for your pregnant students. At PYC, we prioritize smart, functional movement to support both the pregnant body and the birth process.
Check out these podcasts on how to prepare your body & mind for your upcoming birth!
At the Prenatal Yoga Center, we hold both in-person and online classes for expectant and postpartum folks. To view our list of classes for Prenatal and Postnatal Yoga click the button below.
FAQs
Is it ok if I have never practiced yoga before?
Yes.
You will find that yoga benefits the mind and body at any point in life.
Class is designed to honor the needs and limitations of pregnancy. All postures can be modified to the level of the student.
Is it ok to start yoga in the middle of my pregnancy?
Yes.
Whether you take yoga through all nine months of your pregnancy or just the third trimester you will notice the benefits before, during, and after birth.lk. However, there are wonderful and nutritional formulas if you choose this route.
How far into my pregnancy can I practice yoga?
You can continue your yoga practice right up to birth.
