[Jana]

I'm in my 29th week, and have been going to yoga classes throughout my pregnancy. While the rest of the class does inversions, I have been doing legs up the wall, but recently, this pose doesn't feel good - oddly, I feel a lot of pressure on my chest and shoulder area when I do it. This made me start to worry that maybe it's not safe, because at this stage of the pregnancy I shouldn't be on my back and I shouldn't be doing inversions. Do you think legs up the wall is safe throughout pregnancy? If not, when should you stop doing it? Thank you!

[Deb]

Hi Jana

What you are feeling is not unusual. The reason you are not suppose to be resting on your back later in your pregnancy is because the vena cava can get compressed by the weight of the baby reducing blood flow to the fetus. Some women are more sensitive to this then others.

If you still want to do legs up the wall, I would recommend placing a bolster under the hips to elevate your pelvic. Another option is set up a bolster facing the wall with two blocks under it creating a 45 degree angle. Rest your torso on the inclined bolster and bring your legs up the wall. With both set ups you get the benefit of your leg being above the heart, but you are not resting flat on your back.

Also- there are many books, videos and prenatal yoga classes that can introduce you to healthy and helpful modifications should you choose to continue in a general yoga class. If you do continue to go to your open yoga class, try to study with a teacher who is well educated in the anatomical and phyiological changes of the pregnant body. This way you are not left trying to figure out all the modifications on your own.

Hope this helps you out a bit.


Take care,

Deb