Free Downloadable Pregnancy Yoga Class Handout: Side Lying Pose


This is 1 of 250+ yoga class handouts included in the Yoga Teacher Lesson Plan Kit.

Free Pregnancy Yoga Class Handout

Side Lying Pose Handout | MS Word Version

Side Lying Pose Handout | MAC Version

Side Lying Pose Handout | ODT Version

Side Lying Pose Handout | PDF Version


Side Lying Pose 

  • Lay on your left side 
  • Rest top arm along body
  • Bend top knee
  • Rest head on bottom arm

* all side-lying poses are practiced on the LEFT side, to avoid pressure on the vena cava vein, which moves blood from the uterus to the heart.

Benefits

  • Trains you to relax which is an important part of labour.
  • Practice focused breathing and clearing the mind.

Pregnancy Yoga Tips 

Yoga Poses To Avoid  During 1st Trimester
(0-14 weeks)

  • Twists (can cause or aggravate extreme nausea).
  • Any poses which over-stretch the lower abs (can prevent the fertilised egg from embedding in the early stages).
  • Standing still for any length of time (reduce blood pressure can cause dizziness and fainting).
  • Strenuous poses.

Yoga poses to be avoided in the 2nd trimester
(12-28 weeks)

  • Lying supine the legs straight when the bump begins to swell (can cause compression of vena cava, affecting blood return from legs, causing dizziness and restricting blood flow to the baby).

Yoga poses to be avoided in the 3rd trimester
(29-40 weeks)

  • Anything strenuous (don’t hold poses for too long).
  • Lying supine
  • Deep squats (may affect the optimal foetal position).
  • Squats (if the baby is breech).

Yoga poses to be avoided at all times

  • Jumping (too much stress on the cervix).
  • Double leg lifts (too much stress on the abdominals/lower back).
  • Back bends (too much compression on the lower vertebrae).
  • Over stretching (ligaments & tendons soften during pregnancy but will not rebound if over-stretched).
  • Inverted postures (can cause compression of the placenta, which may interrupt the flow of oxygen to the baby).
  • Holding the breath (restricts flow of oxygen to the foetus).

More Yoga Class Handouts

If you liked this handout, you may like my other free handouts…

Pregnancy Yoga Lesson Planner
If you like this pregnancy yoga lesson planning freebie, you’ll love the Pregnancy Yoga Lesson Planner (included within the Yoga Teacher Lesson Plan Kit)

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A Drag & Drop Yoga Lesson Planner That Helps You Create Yoga Lesson Plans In Under 5 Minutes. Includes 2000+ Shared Yoga Lesson Plans, 1000+ Pre-filled Poses, One Click Sequences & Much More.

 

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George Watts

BWY Yoga Teacher at George Watts Yoga
This post was lovingly morphed into reality by BWY yoga teacher, George Watts. If you're looking for a treasure trove of yoga lesson planning goodness, take a quick peek at Yoga Teacher Lesson Plan Kit.

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