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Hi Cathryn
If you are doing an ashtanga practice, I am sure there is a fair amount of emphasis on the use of bandhas. - mulabanda is very appropriate to continue. It helps provide support for the uterus and bladder by creating a gentle lift of the pelvic floor. Uddiyana Bandah, I would be more gentle
with. Although it is not an aggressive drawing in of the lower belly,
it does restrict movement to the lower abdomen. I would be
restrictive on the poses you actively use this bandha.
Chaturanga- is fine to continue as long as you do not allow the lower
back to sway. The bigger your belly gets, the more likely you are to
allow the added weight of your uterus to drag the lower back down.
Here is a pose where you will really need to engage your bandhas and
keep the lower back lengthened.
Urdhva Mukha Svanasana- start to pay attention to how your abdomen
and lower back feels. If you do not feel over stretched across your
belly or compression in the lower back, you can continue. Keep in
mind that as your belly gets bigger and your continue to back bend,
you increase your chances of creating diastasis (a separation of the
abdominal rectus muscles) So enjoy these poses while you can!
Here is a very conservative list of poses to avoid: (Most of these apply more to the second and third trimester)
*Belly Lying Poses
*Back lying past the first trimester
*Deep backbends
*Deep Twists
*Vigorous Vinyasa Sequences
*Advanced pranayama techniques
*Most arm balances
*Inversions past the 20th week
I think for advance practitioners it is hard to let go of yoga practice that you have invested so much time and energy in. But pregnancy is a wonderful time to explore a softer practice. You will notice a natural desire to modify your practice as your pregnancy continues. Try to listen to what your body tells you and allow yourself time to slow down.
Good luck on your journey.
Take care,
Deb
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