Congratulations!!! Hot yoga has been successful with ladies going through their pregnancy. Some ladies go though it like a breeze, I have one teacher whom has just recently given birth, she taught yoga all the way through, there have been a couple of other teachers whom had no difficulties at all. A couple of years ago one of the teachers did feel dizzy and nauseous in the heat and had to put hot yoga aside until the baby was born.
First I would suggest you to ask your doctor. If things are good on your physical side I would say to continue your life as you have done so in the past. From my experience teaching pre natal in the heat, most ladies have done well if they had been practicing in the heat prior to pregnancy. It depends on the individual and my suggestion is to ease back into it. You are maintaining what you have and not to overexert yourself. Some ladies have taken a thermometer into the room to keep a check on their core temp so they are not exceeding 98.6. (this can cause discomfort to the baby)
As for modifications all the belly down postures, will change into the cat series variations (hands and knee position with variations of leg and arm positions) you will know when to start using the modifications when your body says (this is uncomfortable to lay on my arms!!) One day you will have no problem laying on your arms the next day it will feel uncomfortable. The teachers know the adjustments for pre-natal I will copy the pre natal class for you.
I am more than happy to take you through a private lesson or come and take a Fire class with you demonstrating these postures as we go through Fire.
I Let me know what you think.
Peace
Nicole
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Pre- Natal Fire Series
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Breathing: Pranayama - Same
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Separate Leg Half Moon: Same
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Separate Leg Forehead to Knee:Hero 1: Virabhadrasana I with one arm extended.
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Half Moon - Separate feet hip distance as pregnancy progresses
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Back Bend - Separate feet hip distance, lengthen tailbone, lift chest & arms up and back.
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Standing Head to Feet: Separate feet wide enough for stomach to fit between the thighs,
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bend the knees and grab opposite elbows.
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Awkward Series: Same - Focus on Moola Bandha
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Standing Strong Wind Relieving: Strong Captain Morgan
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Standing Forehead to Knee: Strong Captain Morgan
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Eagle: Strong Eagle
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Standing Bow - Same - Use the wall for balance
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Balancing Stick - Same - Bend Standing Leg slightly.
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Triangle - Same - Rest the elbow on the knee.
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Separate Leg Stretching 1 & 2 - Same - Bend the knees whilst moving forward.
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Separate Leg Forehead to Knee:Hero 1: Virabhadrasana I with one arm extended.
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Tree - Standing Strong Figure Four
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As Pregnancy Progresses
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Savasana - Lay on your side in foetal position use extra towel for added support.
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Leg Lifts - Cat Pose - Leg starts at hip level raise the leg up and back, keep hips level.
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Tibetan Leg Lifts - Cat Leg starts at hip level, lift on a 45 deg angle to the side,
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raise the leg up and down to hip level.
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Bridge - Same
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Wind Relieving - Happy Baby Pose - Separate the knees, grab the shins or the feet,
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heels are above the knees.
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Spine Twist - Bend up both knees and roll to one side, keep the knees in the same line,
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one hand on the belly & stretch the opposite arm away from the body.
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Seated Forward Bend - Foetal position and press up.
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Tibetan Table - Slow movements, normal breathing, don't exhale hard, gently.
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Cobra - Plank Pose on the knees, Hands wide apart.
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During spine strengthening series, you may rest in childs pose in between postures.
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Locust - Extended Cat Stretch, On all fours extend one arm forward and the oppostie arm back.
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Full Locust - Strong Fire Hydrant
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Floor Bow - Cat Bow - On all fours, Grab opposite hand to foot and kick up into bow.
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Pigeon - 90/90
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Dolphin - Same - Come onto the knees if need to, Strong Half Down Dog
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Cat - Same
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Childs Pose - Separate the knees
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Reclining Hero - Stay on the hands or Elbows, arch back and let the head relax back
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Cow Face - Same - Sit cross legged or stetch one leg out if needed,
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Intense West Stretch Pose - Separate the legs belly between the thighs, lean forward
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Separate Leg Stretching - Side Stretch, hand on the shin, opposite arm stretching up and over.
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Camel - Same - Hips stay in line with the knees.
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Rabbit - Cat Pose with Forhead moving towards the knee, arching and rounding the back.
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Spine Twist - Same Extend one leg out or sit cross legged.
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Blowing Out Firm - Gentle breathing technique, no force.
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Be Gentle, Be Loving, Be Kind To Yourself.
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