Yoga Through Motherhood: Adapting Your Ashtanga Practice

The biggest shift during my pregnancy was learning to drop the ego. I stopped forcing jump-backs and deep twists that put pressure on the belly, and instead focused on movements that maintained stability without straining. If you are struggling to find your rhythm, remember that it is acceptable to prioritize rest over rigid schedules; sometimes, the most advanced pose you can do is simply showing up on your mat.

When I became pregnant, I realized the Ashtanga community often lacked clear guidance on modifications. My approach changed from striving for form to listening to my body's daily signals. During the first trimester, I prioritized stability over intensity, avoiding forced pranayama or abdominal compression.

Entering the second trimester, the so-called golden period, allowed for more movement, but I had to be careful with the hormone relaxin which softened my joints. I shifted my focus to maintaining strength without using bandhas or belly contractions. By the third trimester, my practice became about preservation and comfort, focusing on adapted poses that supported my changing center of gravity.

Postpartum recovery brought a different set of challenges. I learned that finding time for practice in a house with a baby is a logistical puzzle. Whether it is fitting in a short session during nap time or choosing sleep because my body needed it, I treat these moments as part of my practice. In our online shala, we emphasize this reality. We do not demand perfection; we focus on consistency. Whether you are navigating pregnancy or recovering postpartum, the goal is to create a safe, sustainable space where you can connect with your breath and body at your own pace.