A: In general during pregnancy you don’t want to overheat the body or do heavy abdominal work. In the first trimester, you can do pretty much everything else. Avoid jump backs and anything that can shock on the body (like falling from a handstand). The first trimester is also about allowing this new life to implant in your uterus making women tired because your body is working hard sustaining the life. Don’t force a strong practice if you aren’t feeling it. In the second trimester, you’ll find your energy return. At this point, avoid deep twisting or abdominal work. After 20 weeks skip inversions. Focus on strengthening your legs, this is good for the baby and builds growth hormone. As your belly grows, you simply won’t be able to do some postures. Even lying on your back can feel uncomfortable. In general, your body will guide you. Listen carefully and remember, pregnancy is not a time to try or master advances poses. UIse your yoga practice to fee good and to nurture the little one growing in your belly!

Q: I starting taking a Vinyasa yoga 3 weeks ago at 4-6 times a week.  Downward facing dog is a big challenge. I think I need to strengthen my shoulders. What can I do to be better at the pose but also, how can I be more patient with myself? —Makeba Henry Iowa City, IA

A: I find downward dog to be one one of the more challenging postures to get really right. Often in a Vinyasa class, because we flow from pose to pose, we may not have the time to really work on alignment and details. The first thing in down dog is to make sure that you’re not sitting into your shoulder joint. Make sure that your biceps are engaged and that you spiral your triceps towards the floor as you lift your forearms away from the floor. If you’re hyper-mobile, you may be arching your back. Make sure your spine is straight and that your lower belly is engaged. You can also try to catch an Iyengar or slower paced class once in a while to really focus on alignment.

Q: I’ve been known to doze during savasana. Is this OK? —Suzanne L., Bethel, ME

A: Falling asleep in Corpse pose means that you are truly relaxing—and that’s the point of the pose. Often people, especially those new to practice, aren’t used to really letting go after the effort yoga requires. But staying awake will help you feel more energized post-class instead of groggy like after a nap. To avoid pulling a Sleeping Beauty, focus on your breathing and the back of your body connecting with the floor. Concentrating on the physicality of the moment will keep you awake.

Q: After a year of yoga, I haven’t seen any big changes in my body. What am I doing wrong? -Lexi J., Greensboro, SC

A: You need to do yoga at least four times a week and exert yourself more in each pose to increase your overall strength and muscle tone. For example, in Warrior I, plant the four corners of your feet into the floor and use your core to support yourself instead of relying on the strength in your thighs. Also, when it comes to weight loss, yoga won’t burn that many calories (see page TK for a listing of calories burned during typical classes), but it should make you more mindful about what you’re putting in your body and motivate you to do other forms of exercise to look your best.

Q: How can I feel less self-conscious in class? I worry that I look klutzy and can’t nail the poses like most people. –Diane C., Abilene, TX

A: We're all too hard on ourselves. Yoga practice is more about making
peace with your personal limitations than showing off picture-perfect
asanas. If struggling in a pose makes you feel insecure, think about one
area of your life where you excel (Everyone loves my cooking! I’m a great friend!) Then regroup by moving slowly into Child's pose. You’ll attempt the next pose with more self-acceptance and ideally cut yourself some slack off the mat too.

Hala Khouri, M.A. has a psychology degree and has been teaching yoga and the movement arts for over 16 years.  Send your yoga questions to [email protected]