Bear vs. Plank: Supporting Pregnancy

Bear versus planking during pregnancy. During our yoga modifications workshop w Casey Backus earlier this month, we discussed the difference between a bear position versus the plank on the pregnancy body.

While you can physically do either position, choosing movements that serve your pregnant body and your future self will be beneficial.


It’s a subtle difference, but in the bear position, there is less coning of the abdomen and this mama is able to maintain her core canister’s integrity.

In the plank position, it is much hard for her to maintain her core canister’s integrity, and we can see some coning occurring.

The more this mama spends in a compromised position, the more strain her abdomen will experience through pregnancy, and may contribute to a more severe diastasis in the postpartum.

Interested in prenatal strength & conditioning programming? Check it out here!

Gina Conley