One of the greatest things about yoga is that it can evolve to meet an individual’s changing needs. What looks and feels like yoga can vary greatly from one person to the next. What we need in our practice can be completely different from one day to the other, and similarly from one pregnancy to another.
First Pregnancy Experience
When I was pregnant with my first child, I was young(er), healthy, physically fit and active. I’ve always said that I was so grateful to find yoga before I was pregnant; this beautiful, flowy, mindful practice that I connected with immediately. But I had begun yoga only a few months before I became pregnant, and although my body had become quickly familiar with the movements and postures, I didn’t know much about modifications, adaptations, and how to make the practice work for me. Eight years ago there was not a lot of Prenatal Yoga offered in the city. I had already found a studio that I loved, so I continued to do ‘regular’ (non-prenatal) classes throughout the pregnancy. I focused on strengthening and continued to do most of the challenging postures right up until the end. I was plank-ing, chaduranga-ing, balancing, inverting.. all of it! I didn’t really focus on the gentle, softening aspects of the practice.
Because I had stuck with a fairly ‘regular’ practice (what was regular to me at the time) I felt very strong; however, in hindsight, I think my body was quite rigid. I hadn’t let my body soften and open the way it needs to in order to grow and birth a baby. My first labour was long and slow to progress; my body had a hard time opening. I always wonder if my approach to yoga was part of the reason why.
Second Pregnancy Experience
By my second pregnancy I was tired. So tired. I was still young(ish) and healthy, but now I had a toddler to keep up with, so I couldn’t nap the same way I did during my first pregnancy. In addition to growing a new life I was working toward a promotion at work and was exhausted. It was the most tired and busy I had ever been! There was very little time and energy to get to a yoga class. A lot of my yoga was practiced at home, in my cozy bedroom, after my toddler had gone to bed or once my partner got home from work and we could trade-off.
Becoming a Yoga Teacher
By this time I had become a yoga teacher and had been teaching for a couple years. I was being trained by one of my mentors in Prenatal Yoga and had been teaching prenatal classes for a period of time, so I knew more about movement and prenatal bodies this time, which became very helpful for determining how I wanted to move, and which was very different than round one of pregnancy. I found a practice that was softer, flowy, more gentle some days, more strengthening others. I knew what I needed each day based on what my body was telling me. And I learned to listen this time. Many days my body wanted to stay very close to the ground, lying on my back in supportive postures like baddha konasana, with cushiony bolsters and pillows to support the legs so the pelvic floor could completely release, or in a seated position doing pelvic circles to get the stagnant energy in my body moving. And yummy side stretches to give my poor ribs some relief. Or low lunges to release tension in the hips and legs. Other days I would be in the mood for a standing sequence, challenging the whole body and really warming up. I let things get a little softer this time, not so rigid. I focused not only on strengthening but also on releasing tension and allowing for my body to open.
I was also fortunate to find a warm, intimate Prenatal Yoga community by my second pregnancy. Each week or so I made a point of getting to these prenatal classes. I loved to connect with other women to hear their stories, to share my experience, and to complain without judgment! The teacher and each of us held space for each other and it was beautiful. My sister Jenna was pregnant as well so it was very special to be able to share the practice and experience with her.
Third Pregnancy Experience
By pregnancy number three, I was not only completely exhausted and not as young as during my first pregnancy, but I felt sick. For the entire first trimester (13 whole weeks!) life was grey. Between having two young, energetic boys, my day job and my yoga teaching, I was barely getting through each day. It’s incredible all the things women must maintain in their lives while growing a new life! I always say to my prenatal students that maternity leave should start the day you find out you’re pregnant. Much like my second pregnancy, my yoga was gentle, slow, sometimes fluid, sometimes very still. Some days it was more about meditation and visualization. I created a sense of permissiveness throughout my body and mind - I allowed myself to slow down, to rest more and I allowed myself freedom not to do yoga some days. As I got further along in my pregnancy, I allowed my body to open, to let go of all sorts of tension and stresses in order to do that.
It is incredible how much my practice changed throughout my pregnancies. I never would have been able to practice yoga in my last pregnancy the same way I did in my first, and my body knew that. I was able to identify my changing needs and then adapt my practice to meet those needs. Sometimes that is the harder part of yoga for many of us - not doing the hard stuff, allowing ourselves a more gentle approach.
Prenatal Yoga Teacher Experience
As a Prenatal Yoga teacher, I see women coming to their mats with such diverse and changing needs. Some days they are so exhausted they barely peel themselves off the couch to get to class. Other days they are in the mood to sweat. Other days they might have to leave class 2-3 times to pee! I invite women to bring awareness to what their needs are that day, whether they are ideal or not - to meet themselves where they are at. Pregnancy is such a transformational time! It is empowering for women to be able to adapt their practice to support the changes happening in their bodies and lives.
Join Lauren’s prenatal classes on Thursday evenings at 5:30-6:30pm in the Wellness Room. Save your spot here.
More About Lauren
Lauren’s passion for yoga centres around the practice of awareness, self-inquiry and interception. It is through this ongoing practice that the relationship with the self is strengthened, the first step to living a more harmonious life. Lauren practiced yoga through all three of her pregnancies and experienced many of the benefits yoga has to offer while carrying her babies and preparing for their births. She was so grateful for yoga during these times, that it ignited her excitement to share the gift of yoga with others!
Lauren completed her initial 200 hour Hatha-Vinyasa yoga teacher training in 2013 with Katie McClelland and Andre Grandbois at De La Sol Yoga Studios. She has furthered her education as a yoga teacher through programs such as Yin Yang training with Erin Aquin, Prenatal and Postnatal training with Kerry Casarin, Mindful Strength Training with Kathryn Bruni-Young, and most recently Anatomy and Asana training with Natalie Jakymyshyn and Helena McKinney at In Fine Feather.
Lauren started out teaching Vinyasa, flow-style yoga as well as grounding, meditative classes. Over the past few years her scope of teaching has broadened to include Prenatal, Postnatal and Mom & Baby classes.
More About Prenatal Yoga at In Fine Feather Yoga
This class is designed to safely build strength and flexibility to help carry a growing belly and baby, in a calm and peaceful environment. Movements will focus on alleviating common aches and pains that many women face; along with simple sequences that help to improve circulation, aid in digestion and to decrease overall discomforts. Throughout the class, emphasis will also be placed on effective breathing and relaxation techniques that can assist you both throughout pregnancy and labour. Most importantly, you will be guided to turn your attention inwards, finding that deep, magical connection to yourself and your loved one.