[amanda90048]

Hi there...I am currently almost 7 months pregnant and was wondering if it is still safe to practice downward facing dog as well as bridge pose...I keep hearing contradicting thoughts and am confused about what is safe and what isn't...
Thanks so much for any advice...

[Deb]

Hi Amanda

There are definitely some poses that are no longer appropriate during your last trimester of pregnancy. But rest assure, that downward facing dog and bridge poses are not among that group!

Most women still find a lot of relief in the lower back and legs in down dog. Although, some find it uncomfortable if they are experiencing acid reflux. If that is the case, I would recommend doing that pose at the wall by bringing your hands hip height and walking your feet back until they are under your hips.

Bridge pose is also fine. Once again the acid reflux may be an issue. A lot of women enjoy placing a block on the sacrum and making this more of a supported, restorative pose in the third trimester. But if you want to keep it active, there are no contraindications. Just don't do full wheel pose. That is definitely out by month 7! Too much strain on the abdominal wall.

Many of my students continue to come to class right up to their due date. So keep practicing!

Deb

[amanda90048]

Thanks so much, Deb...Downdog does feel so good but I had a few friends tell me that the baby is getting into 'birthing position' and that I shouldn't disrupt that by doing any inversion - even downward dog...But, in classes in San Francisco, only 1 teacher mentioned that...Is there truth to this?

I just moved to NY and am going to come to your school after the holiday weekend...Am looking forward to it...

Thanks again,
Amanda

[Deb]

Hi Amanda

It is true at by the third trimester your baby is moving into birthing position. However, we do not hold downward facing dog long enough to disrupt your baby's position.

Usually if I am at a birth and I suspect that the baby is not in an ideal position, I will suggest a downward dog-esque position, like child's pose with the bum up, to help dislodge the baby from the pelvic. But the mother needs to hold this pose for at least 20 minutes for it to be effective and move the baby. So keep doing downward facing dog if it feels good.

I look forward to seeing you in class!

Deb