--- title: "Yoga Through Motherhood: Safe Ashtanga for Pregnancy & Recovery" description: "Learn how to adapt your Ashtanga practice during pregnancy and postpartum recovery. Get expert guidance on modifications for a safe, mindful, and sustainable home practice with real-time feedback." canonical: https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/yoga-through-motherhood-pregnancy-post-partum last_updated: 2025-09-21 --- # Yoga Through Motherhood: Adapting Your Ashtanga Practice Tribe Verified · Personal practice adapted through my pregnancy By [Tanya Lymar](https://mytribe.in/ashtanga.tanya) · Online classes via Zoom · ₹400 per session (estimate) Part of [Live Online Ashtanga Classes (Group)](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group). [View full gallery](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/gallery) My journey into motherhood completely changed my practice. I share my honest experience of practicing through pregnancy, the challenges of postpartum recovery, and the joy of finding my yoga amidst the beautiful chaos of family life. ## Photos and videos - [Video: My first home practice after returning from Bangkok, with my little one crawling nearby. She makes me smile and makes life less serious. This is what "domashnya praktyka yak vona ye" (home practice as it is) truly means.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b40dfa99-ac8a-4218-80e6-2d1b9902e658) - [Video: Home practice, unfiltered. Sometimes it's just a few moments on the mat while the baby plays nearby. Every moment counts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd70887c-dc59-46cf-82b4-492cc40a5d8c) - ![The hardest challenge in the postpartum period was practicing without a routine. I learned to fit yoga in whenever I physically could, and to choose sleep over a strict schedule when my body needed it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08fcc979-c61a-402e-8d2f-4bae4b4122db) - ![I used to see having a child as an obstacle. Now, I want to share my world with her. Motherhood showed me my ego and my anger, but it also made me more relaxed. It taught me that caring for others is also a practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a7e5e94-fcee-46e3-bc06-22b1ac33e305) - ![A candid moment with my daughter. This journey has been my greatest teacher, revealing my own negative sides and showing me what I need to work on. Clarity brings relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa62ee72-a799-4e3c-8d46-de1f5fbc38e0) - [Video: The hardest part of practice after pregnancy is finding the time. It's a daily struggle, but my husband's support is invaluable. It's so interesting to observe the gap between knowing how a pose feels and not being able to do it physically.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40495aa4-68ac-402e-ac7b-fa5622c96c1c) - [Video: Practice at 39 weeks pregnant. Just when I think I'll stop, I find myself back on the mat for a little movement. Life is changeable, and we adapt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb3b3b51-f183-4a7b-9483-73b60ff918e3) - ![The leg-behind-head block of the Intermediate Series is considered a "contraceptive" in the Ashtanga world. Well, it didn't work for me! Here is how I modified the practice throughout my pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c28985b-ab68-4cb5-8e31-04bced53baae) - ![A modified Parighasana (Gate Pose) during my pregnancy. It's crucial to adapt the practice to listen to your body's changing needs, creating space for the baby while still finding movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf15744b-22e0-4ea0-b6c6-f2bf5a5498d4) - [Video: Practicing drop-backs at 30 weeks pregnant. My legs felt surprisingly weak during the second trimester, and getting back up was a challenge. It was a lesson in humility and listening to my body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ce24d68-70d9-4d7e-b1ad-aefb6dfab5a2) - ![Practicing Pincha Mayurasana at 31 weeks. The second trimester is called the "golden period" because energy returns. However, the hormone relaxin makes the body feel soft, so balance and strength require more control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38f9ad2-2139-4279-bd93-a6a9eff60914) - [Video: Mukta Hasta Sirsasana A at 29 weeks pregnant. Inversions can still feel good during pregnancy, but it's important to enter and exit them carefully, without any pressure on the abdomen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e195032-8a22-44ce-8a77-fb47146f0194) - [Video: At 28 weeks pregnant, practicing a modified Kapotasana. I adapted my practice from the first day I found out I was pregnant, avoiding deep twists, belly pressure, and bandha engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/846fd4ed-e64b-4e82-b776-895e48839c89) - [Video: Practicing a handstand variation against the wall at 8 weeks pregnant. It's crucial to consult a doctor and an experienced teacher to adapt your practice safely during the first trimester.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/201a26c8-891a-4e43-96ac-cc3d06f75d42) - [Video: My practice at 6 weeks pregnant. Your foundation is what you have built before pregnancy. I was fortunate to have 8 years of stable practice, which helped me adapt with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ac910a1-f7f1-47ec-9e93-5be91e669698) - [Video: My practice at 8 weeks pregnant. A woman's practice during this time depends on many factors, including how the pregnancy is proceeding and her practice level before. It's a time to prioritize and listen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f176e27d-0e12-4a3d-86cf-cd2320b2bd95) - ![My third season practicing at the main shala in Mysore, but this time at 7 months pregnant. My focus shifted from achieving poses to simply being present with the changes in my body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51018d58-df4c-46c4-9499-2cb36ec016c6) ## About Yoga Through Motherhood: Pregnancy & Post-Partum 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. ## About Tanya Lymar I am Tanya, an Ashtanga teacher who moved from chasing the perfect pose to embracing the messy reality of life. After having my daughter Amy, I redefined what my practice looks like, finding ways to stay strong through pregnancy and recovery. I am here to help you do the same. [See all of Tanya Lymar's services](https://mytribe.in/ashtanga.tanya) ## More from Live Online Ashtanga Classes (Group) by Tanya Lymar - [Featured](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/featured) - [Our Online Shala: Practice With Us](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/our-online-shala-practice-with-us) - [Ashtanga From Zero: Your First Steps](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/ashtanga-from-zero-your-first-steps) - [The Teacher's Touch: Guidance & Adjustments](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/the-teacher-s-touch-guidance-adjustments) - [My Practice: The Journey On the Mat](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/my-practice-the-journey-on-the-mat) - [The Path of a Student: My Gurus & Lineage](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/the-path-of-a-student-my-gurus-lineage) - [Life Off the Mat](https://mytribe.in/ashtanga.tanya/live-online-ashtanga-classes-group/life-off-the-mat) ## More services by Tanya Lymar - [Private 1-on-1 Ashtanga Yoga Coaching](https://mytribe.in/ashtanga.tanya/private-1-on-1-ashtanga-yoga-coaching) - [Online Ashtanga for Beginners Course](https://mytribe.in/ashtanga.tanya/online-ashtanga-for-beginners-course) ## Similar work from other experts - [Yoga for Motherhood: Pregnancy & Postpartum Recovery](https://mytribe.in/yogbela/online-yoga-classes/yoga-for-motherhood-pregnancy-postpartum) by Preeti Kalia · Online Yoga Classes · Live sessions available online - [My Personal Yoga Journey: Motherhood Reimagined](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/my-personal-journey) by Hamsikha · Postnatal Fitness & Recovery · Virtual sessions; Baby-friendly home practice - [Yoga for Real-Life Motherhood](https://mytribe.in/yogwithsuhani/pre-and-post-natal-yoga/yoga-for-real-life-embracing-motherhood) by Suhani Singh · Pre and Post Natal Yoga · Online sessions & Home visits across Delhi NCR - [Prenatal and Postnatal Yoga Journey](https://mytribe.in/svadhyaya_bydevyani/prenatal-postnatal-yoga/featured) by Svādhyāya by Devyani · Prenatal & Postnatal Yoga · Online sessions and at studio in Powai - [Prenatal and Postnatal Yoga for Mothers](https://mytribe.in/yoga_bimba/women-s-wellness-yoga/prenatal-postnatal-journey) by Yoga Bimba · Women's Wellness Yoga · Online sessions and at studio in Nagarbhavi - [Prenatal and Postnatal Yoga Coaching](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/yoga-for-motherhood) by Mayura Pednekar · Specialized Yoga Programs · Available online; In-person sessions across Mumbai ## Book To book Tanya Lymar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Tanya%2C%20I%20am%20interested%20in%20your%20Yoga%20Through%20Motherhood%20cluster%20and%20would%20like%20to%20ask%20about%20adapting%20Ashtanga%20for%20my%20pregnancy.%20Are%20you%20available%20for%20a%20chat%3F)