The sweet secret of prenatal/postnatal yoga : the use of props

Oh props, dear props, you can sometimes have a bad reputation. However, you are MAGIC, especially in pregnancy yoga and postnatal yoga.

I'll be honest, I used to not want to use props when I started yoga, as I did not want to be seen as the one who was not as good as everyone else, or the one who couldn't do the pose properly (well, that was a long time ago, when I naively believed that yoga was essentially poses... oh dear me, how wrong was I...). Little I knew that props would actually help me to take me properly and safely to where my body was not able to go.

While my relationship with them has definitely changed, I have to say that prenatal yoga is really what made me realise that I could not do without them. They are now essential in my classes, whether I am the teacher or the student. Let me tell you why I believe they are the secret to a blissful, safe, strong and well-rounded practice in prenatal yoga, as well as postnatal yoga (and even in yoga in general).

Props help you to keep you safe

Props can not only take you where your body can't, but can also protect you from going where you should not go. Raise your hands if you have heard of relaxin (hopefully you have all put your hands up in the air, put your hands up, in the air)? The hormone relaxin softens the cartilage, ligaments and tendons in your joints. The intended purpose is to increase the flexibility and soften the sacroiliac and hip joints to accommodate the passing of the baby through the birth canal. But (it comes with a but...), it can affect your other joints. Which means that there is a risk to overstretching, putting our muscles at risk of an injury, as well as our ligaments and joints (as these my friends are not coming back easily to they original forms). The not-so-good news is that while there are differing opinions, relaxin could potentially stay in the body as long as 12 months postpartum. So new mamas, you should still watch how you move and stretch. With props, we can move safely, finding support and not moving in a way that could lead to injury. In a few words, props maintain us safe.

Using a chair as a support for Adho mukha svanasana (Downward-facing dog)

They are also very useful to stabilise the pelvis and protect women with SPD or pelvis issues from unnecessary pain.

Stabilising the pelvis in table top position holding a block between leg

Oh, and let's mention balance here: as part of the pregnancy and postpartum joys, some mamas will struggle to keep their balance (hello new centre of gravity). A chair or a wall can prevent these mamas from falling while working on restoring their balance.

Props help you to completely relax physically and mentally

So many mamas, whether pregnant or in their postpartum, will join a yoga class so they can rest, relax and let go - both physically and mentally. As I like to mention, I create a safe and nurturing environment for mums so they can feel held (literally and figuratively).

Props have this little je-ne-sais-quoi that allows us to completely feel physically held. While some postures would end up being uncomfortable, with props they can lead to complete body relaxation.

Using bolsters in Savasana (Prenatal option)

Props can also be a great way to calm the nervous system. By using props against the forehead or underneath the chest, or using weight to deepen some postures (sand bags, blankets or even babies in postnatal!), we can calm the nervous system, calm the brain, engage the parasympathetic nervous system to restore the body to a state of calm.

Using a bolster under the chest in Utthita balasana (extended child's pose)

And there is more to this. What happens in class is great but it is even better if it doesn't stay in class. What do I mean by this? Mamas should be able to continue their practice at home, to reuse their relaxation skills during labour and early stage of motherhood. Remember: practice makes perfect! So they can come back to the posture using what is handy around them as I would mention in class how certain props can be replaced.

Props help you to (re)build strength

In prenatal yoga, we focus on releasing the body from the stress and tension pregnancy put on it, but we also want to work on strength. Core strength, legs strength and overall stamina. Hear me out here. Strength can help to maintain a good posture, prepare for labour, birth and recovery, and feel empowered altogether. Props can then be used to work on the alignment of the body, but also to practise stronger asanas.

Using a block between legs for a better alignment in Tadasana (Mountain pose)

And when I say strength, of course we can think about physical strength but let's not forget mental strength! If you have done one of my classes, you know how I like working with chair pose against the wall! To be honest, this one is from a class I took when I was myself pregnant with my first. I loved how it makes us aware of the importance of our breath to navigate physical discomfort. You're welcome (I know it is everyone's favourite...!).

Using a wall and holding a block between legs to combine focus, alignment and strength (physical and mental)

This is valid too in your postnatal practice. And bonus point here, you have a brand new prop to use: your little one!! (yes, babies can be amazing props to help us rebuild strength).

Props help you practise yoga until birth and re-join yoga soon after 

Most pregnant women will experience some fatigue (again... or maybe still?) and some discomfort towards the end of their pregnancy (in their third trimester). Coming to a class might feel like the last thing they want to do, although it is so very beneficial to keep their practice going until baby arrives. Enter the props. They can really support mamas to continue their practice with comfort and ease, with the use of chairs, bolsters, walls, birth balls and more. 

Using props to find comfort in Malasana (squat) in prenatal yoga

For mums & bubs or postnatal yoga, it is the same logic, from the opposite angle: with props you can go back on the mat as early as you feel ready. Thanks to props, you will start your practice as a new mum in a restorative way. They will help you recover until you feel ready to let them go little by little (warning: you might never want to let them go... guilty of this here!)

In conclusion...

So you got my point here. I am a huge props user fan and you will use them and be familiar with them in my classes. And the main reasons are for you to be safe, relaxed, strong and enjoy your practice through your entire pregnancy and early motherhood, or even for life!