Thread: Advice please: What moves should pregnant students avoid?

I'm a little concerned because a new student is pregnant, so I thought I would call upon the collective wisdom of my Bhuz Buddies for advice. Which moves should be avoided? Which moves should be adapted? Any other general advice?

This isn't bellydance, but I go to deep water workout, and our regular instructor has been studying to be a personal trainer, taking courses in kinesiology, anatomy, etc. She always advises pregnant women to avoid twisting moves.

Also, things sort of "soften" in preparation for childbirth, and a pregnant woman should avoid hyperextending. They should keep their arms soft, knees slightly bent, and not over stretch. (Some of this is good advice for anyone, pregnant or no, of course.)

One other thing is that a pregnant woman's centre of balance is different, especially later in the pregnancy. So, she needs to be a little bit more careful about keeping feet planted and modifying moves that might throw her balance off (e.g. being on one foot on releve might not be the best idea).

I've danced with a couple of troupemates who danced right into their third trimester, and as their pregnancies progressed, they didn't not feel comfortable doing vigorous, prolonged shimmying or spinning.

In yoga, we don't turn pregnant women upside down or lay them flat on their backs in the third trimester. Guess that's not very helpful, eh?

A healthy pregnant woman can generally trust her body to give her feedback if she's doing anything that's harmful, through the first two trimesters anyway. A pregnant woman who has complications, or has discomfort with movements, should be advised by a doctor.

I don't think I'd advise a dancer to continue into her third trimester. By the third trimester organs begin to be crowded, ligaments and muscles strained. Also, there can be so much general discomfort toward the end of the pregnancy it would be difficult to recognize signals from the body. Although I think someone who's been dancing a while could certainly DO it, especially if it's not her first pregnancy -- I'm just thinking of how much liability I'm willing to take on. Unless I had special prenatal exercise science training, I just wouldn't be willing to be responsible.

it would probably be wise to have her bring a doctor's release, stating that her doctor has been advised of the kinds of movements she's doing in class and approves of her continuing.

I'd personally advise a pregnant student not to do a lot of spinning, any laybacks or backbends, drops or floorwork of any kind, use a weight belt, etc. Just common sense, anything that's remotely dangerous or puts a strain on the ligaments in the knees, hips, spine or pelvis.

No twisting, no backbends, little to no spinning. In warm-ups, no exercises while laying on her back.

As the pregnancy progresses, quick weight shifts and level changes become more difficult.

Listening to your body is the most important thing, If it feels like you shouldn't be doing something, then you shouldn't be.

With both of my pregnancies, I continued to perform into my 3rd trimester (choosing venues carefully, of course). With my 2nd, I continued to teach until about 36/37 weeks. For my students, I tell them to really focus on things that they already know how to do (partially because their bodies are already familiar with the movements, and partially because there's a certain amount that will have to be re-learned after baby- when the center of gravity changes again.

No sharp hip movements or twist.

I've had a student troupe for 2 1/2 years. In that period of time, 4 - count 'em, 4 - of the members have become pregnant and delivered their babies. There is a joke going around to avoid drinking from the water fountain at our rehearsal space unless you want to get knocked up. ..l;,

With the exception of one who had complications, most of them took class early into their 3rd trimester, usually until 8 months or so. Most of them stopped performing before the beginning of the 3rd trimester, except for one who performed at about 7 1/2 months in. All of them, however, had been taking classes regularly for at least a year before becoming pregnant. My rule of thumb with all of them was to have them listen to their bodies and talk to their doctor about any concerns they had about the advisability of doing certain things.

In my regular classes I've had a couple of students tell me they had become pregnant, but all of them left the class before they even started to show, mostly citing being to tired to make it to an evening class. We are very lucky in my area to have a BD teacher who is highly trained in pre-natal fitness and physiology, so I think many women who don't have much pre-pregnancy dance experience gravitate towards her "Belly Dance for Pregnancy" classes.

Laura, I was once in a student troupe that had 4 pregnancies in a year. Two of them got pregnant the same month and when they had their second babies a few years later it was within a month of each other, too!

I'm not actually a teacher and I've never been pregnant, but in addition to the movement issues, I had a few pregnant troupe/classmates who became exceptionally sensitive to sound while pregnant and found the sound of zills to be very irritating. As an accommodation, when we practiced zills as a troupe during that time, we usually used zill mufflers to keep them from being driven insane.

I danced almost to the end (to the 9th month but not the 10th).

Over time, being on releve became more and more difficult due to the increased weight and my feet not being strong enough.

I was able to shimmy the whole time even though i was told it should be uncomfortable. On the other hand, I found twisting motions VERY uncomfortable from early on, around 4 months I had to stop. Belly rolls just became impossible for me at a certain point - I could "do" them but you couldn't see them.

Some people find really big hip circles uncomfortable - I was able to do them til the end and in fact did them while in labor. So it really depends on the woman and I think the best advice is to follow your body's messages.

Here's some more info online:

A factual article on bellydance and pregancy on my website: Jewel Bellydance - Belly dance classes melbourne Australia ::: Articles (scroll down)
A personal experience of BD and pregnancy on a friend's website: Jewel Bellydance - Belly dance classes melbourne Australia ::: Articles

Gaby Oeftering, a German college professor, belly dancer and midwife trainer, produced a video on belly dance and pregnancy (which Delilah sells but I have not seen) and wrote an article for the International Journal of Childbirth Education, which I have read. Ms. Oeftering feels that a pregnant woman who is belly dancing adopts quote 'body postures which favor an optimum engagement of the fetus.' Unquote. She also states that belly dancing bestows the necessary mobility and strength while developing awareness of the muscles used in the birth process. An interview with her at Bellydancing During Pregnancy | Articles | Pregnancy Today includes a line or two about what she warns against: "There are some movements that I call 'movements of expulsion,'" says Oeftering. "These movements include the hula circle, the pelvic tilt and soft shimmies. Where most movements result in a baby being lulled and calmed, these particular movements cause the babies to react with restlessness. These movements should never be danced continuously, as labor may be set off. These movements should be reserved for the birth process where they have a supporting and stimulating effect."

Whoa. My husband and I are now trying to get pregnant. Assuming it does happen, how long did it take you to get back your strength and your moves after giving birth? I really love belly dance and I'm having some mixed feelings about pregnancy because I really don't want to fall behind when I've only been dancing for 2 years. I know I WILL fall behind if I get pregnant. I guess it's one of those things where you don't know until you try it. Lol. Not to mention, lots of the moves pregnant women are not supposed to do are my favorite. Like the 3/4 shimmy twist I like to do while walking. Oh, man.

Originally Posted by smuse33

Whoa. My husband and I are now trying to get pregnant. Assuming it does happen, how long did it take you to get back your strength and your moves after giving birth? I really love belly dance and I'm having some mixed feelings about pregnancy because I really don't want to fall behind when I've only been dancing for 2 years. I know I WILL fall behind if I get pregnant. I guess it's one of those things where you don't know until you try it. Lol. Not to mention, lots of the moves pregnant women are not supposed to do are my favorite. Like the 3/4 shimmy twist I like to do while walking. Oh, man.

Smuse: I didn't fall behind with either of my pregnancies. I'd been dancing for 6 months when I got pregnant with the first and 3 1/2 years when I got pregnant with the second. I learned a hagalla shimmy in the middle of my pregnancy and did a saidi cane workshop at 8 months. The hardest thing for me to get back what my center of gravity, it changed while I was pregnant. Though every pregnancy is different. Keep doing as much as you can but listen to your body.

In reference to the OP I don't have anything else to add to what others have said. My concern is that you said she is a NEW student. How new and how pregnant is she? It's recommended that you don't start new activities while pregnant, your body is often not ready.

Originally Posted by VegaDancer

In reference to the OP I don't have anything else to add to what others have said. My concern is that you said she is a NEW student. How new and how pregnant is she? It's recommended that you don't start new activities while pregnant, your body is often not ready.

Good point! But she's Egyptian, and used to dancing, but wants to learn how to "do it right."

Three of us got pregnant together, and we all danced up to within a week of our birthing days. There was, however, issues with each of us missing class because of pregnancy "narcoleptic fits" and nausea. Like others have said, our collective advice became don't do anything in bellydance that you wouldn't do elsewhere (lay flat on your back, hop, spin around) while pregnant and listen to your body.

It will depend on the woman. I will not take pregnant women with no history of recent dance as new students. Fit, active women are different.

You need to take account of any advice of their medical person.

Avoid heating the body - temperature rises in early pregnancy is not good. So no extended shimmy - or sa`iidi.

Avoid jarring - heel drops, sharp percusive movements.

Be aware that ligament flexibility has increased - but not strength - so don't over extend - such as starting to do backbends, splits, Turkish Drops which couldn't be done before - because it may be possible but not safe.

As far as individual movements - depends on the person. There is nothing intrinsicly wrong with twists for instance - unless for that person it is an issue. Listen to your body. I had two friends who performed into their final month of pregnancy. One did it all - imagine orientale with a big full belly - and had no issues. The other stuck to folkloric for a more covered look. Again there were no problems.

I danced during both of my pregnancies, with my second I thaught my last workshop (Like 5 hours/a day) 4 weeks before she was born, but she came 5 weeks early because I got pnemonia.

I could pretty much do everything, sharp twists though were very scary in the end as I could feel Molly moving around while doing them. I actually felt that I danced much better, I felt I had much better connection to my emotions while dancing.

But, I havd been dancing for around 12 years when I expected her. I advise my pregnant students to really listen to their bodies, drink a lot, not get overheated and not do anything that feel uncomfortable. I also talk about being careful not hyperextending.

Originally Posted by smuse33

Whoa. My husband and I are now trying to get pregnant. Assuming it does happen, how long did it take you to get back your strength and your moves after giving birth? I really love belly dance and I'm having some mixed feelings about pregnancy because I really don't want to fall behind when I've only been dancing for 2 years. I know I WILL fall behind if I get pregnant. I guess it's one of those things where you don't know until you try it. Lol. Not to mention, lots of the moves pregnant women are not supposed to do are my favorite. Like the 3/4 shimmy twist I like to do while walking. Oh, man.

As many others have said - listen to your body about what movements to avoid or do less. Just because one movement doesn't work for someone else (twisting), perhaps it will work for you. Try gently.

Why do you *expect* to fall behind? You are setting yourself up to do just that. Keep taking classes up to the point your body says, "slow down a bit", then perhaps modify how much of the class you do, or which movements your body decides you should stop doing. Expect that you'll have better days and less better days. Unless you have an ongoing or underlying medical condition, pregnancy is a normal body state not a disease.


I'll jump in on the other question... How long after? As long as you let yourself take. And the longer you take off, the more retraining you will have to do.
I had an unexpected c-section after fully dilating - harder on the body than either straight up c-section or vaginal delivery. I was back in "light duty" class in 5 weeks and teaching by 8 weeks after. YMMV, but if you stay in decent shape before, regaining after shouldn't be difficult.

Well, I'm 7.5 months and I haven't eliminated anything. My ob has been fine with everything. Twists, shimmies, 3/4shimmies, choo choos, hops, spins, backbends, bellyrolls, flutters, pops, locks, accents, you name it. I've kept performing & taking workshops. I'm still taking classes & practicing an hour a night.
I was told to avoid inverted yoga poses but that was all.

All women are different. The best guideline--stop when your body says to, don't get overheated, drink lots of water, and don't do anything that hurts.

I plan to dance until I'm forced to sit down. Please note though--I was already used to doing all this. I would NOT choose this time to learn some new strenuous activity, and that is an important distinction. If you're body is conditioned for it, it's okay. I wouldn't, for example, choose now to try to start a new jogging program :-)

I already had all my children before I started Belly Dance but I was always very athletic. I played womens A level (rec) volleyball until my 8th month. I agree with Sonja2 "All women are different. The best guideline--stop when your body says to, don't get overheated, drink lots of water, and don't do anything that hurts."
My OB always said if it doesn't hurt you, it won't hurt the baby.
I even dove on my stomach till the 5th month! Just listen to your body and follow your doctor/midwifes instructions.

I admit, when I first read the thread title, my immediate thought was "if a tiny hand reaches out and grabs your hip scarf...it's time to stop bellydancing."

Originally Posted by BELLA_BELLA

I admit, when I first read the thread title, my immediate thought was "if a tiny hand reaches out and grabs your hip scarf...it's time to stop bellydancing."

..l;,..l;,..l;,

THIS is precious. Thank you for a great giggle this morning!!!!