Question:
I am currently teaching a pre-natal yoga class at CCAC. I have been asked a few times this question, and told my students I would get back to them on it. How long is it "safe" or recommended to do "Legs up the Wall" during pregnancy? I know I did it the entire duration of my pregnancy, and never used anything but a few blankets underneath my back. Some students elevate more with a bolster leaning on top of a block and some blankets, so their body isn't so reclined. The more props the better? Do they necessarily NEED to be elevated? Or is it more of an individual choice based on comfortability? We really only stay in the pose for 10 minutes, at the most. Is there a recommended time one should do the pose, in order to reap the most from it? And could you refresh my memory on the benifits of doing this pose during pregnancy please (I know it's good if one is experiencing swelling of the ankles).

Answer:

Regarding Viparita Karni Mudra, (legs up the wall pose) Quick answer is most ((not all) women can safely practice VKM through out their pregnancy.The long answer is about who should not and why.

Remember that the contraindication of supine poses during pregnancy, specifically Savasana, is the fetal pressure on the inferior Vena Cava. There are two parts of the Vena Cava vein. The superior and inferior Vena Cava. They are the two main veins that enter the heart at the right Atrium. The Superior Vena Cave enters the top of the right Atrium and drains all of the blood of the head neck and chest into the heart and the Inferior Vena Cave drains all of the blood of the lower body into the heart. The inferior VC flows up the center of the abdominal area and when the pregnant woman lies on her back the fetus puts pressure on this vein.

The position in VKM is different than Savasana. If the pelvis is elevated the fetus does not press directly on the IVC and benefits are relief to the veins of the legs, less pressure on internal organs, & relief to the pelvic floor and anus (hemorrhoid relief). The position of the heart and lungs in VKM---"...help the heart to function at its peak. The improvement in cardiac parameters in these asanas is comparable to what can be achieved by aerobic exercise, yet is achieved without strain." [quote of Dr. Krishna Raman.] To have the full benefit to the veins and organs a minimum of 12 minutes in the pose is required.

The contraindications are: high blood pressure and Vena Cava Syndrome. Both are situations that require medical diagnosis. If the woman had high blood pressure before and during pregnancy, VKM should not be practiced. Have the woman ask her ob-gyn "Is there any reason to believe that either the superior or inferior Vena Cava is obstructed." The answer will probably be, no, and if so VKP and be practiced with elevated hips all the way through the pregnancy. However, always monitor your student. If there is any shortness of breath, headache,or flushing of the face, get them out of the pose immediately.