Pregnancy is a time of wonder and gratitude but also immense difficulty. Women undergo many physical changes during this period that can be a new experience for them — even if they’ve gone through it before.
Pregnancy can be a time of immense pleasure and fear for a new life that is about to start, which makes expecting mothers highly anxious about what they should and shouldn’t be doing. So, if you’re anxiously searching whether you can do yoga or not, then you’ve landed on the right blog.
Pregnant women are often most sceptical about physical activity during pregnancy for the safety of their baby, and one of these activities includes yoga. Not only does yoga help one with physical fitness, but it is also much known for its mental health benefits like stress relief and emotional healing, which is something all pregnant women can benefit from. Not only that, certain yoga poses can strengthen your pelvic muscles to prepare your body for childbirth, which will make the whole process much easier.
Although there are many simple yoga poses, like vajrasana and butterfly pose, that are safe and good for pregnancy, there are some more strenuous and complex poses that may put pressure on your stomach, which could potentially harm your growing baby.
In this blog, we will be specifically looking at the yoga poses to avoid while pregnant.
Table of Contents
- Why Should You Avoid Some Yoga Poses During Your Pregnancy?
- Which Yoga Poses Are Unsafe During Pregnancy? 10 Unsafe Yoga Poses For Pregnant Women
- Is Doing Yoga Safe During Pregnancy? Can I Do Regular Yoga While Pregnant?
- Expert’s Advice
- The Final Say
- FAQs
- References
Why Should You Avoid Some Yoga Poses During Your Pregnancy?
Your body physically changes a lot during pregnancy as you grow a vulnerable child within your belly. This makes it important to approach yoga with caution, as certain poses can put unwanted strain or pressure on the baby or your body. Some reasons why you should avoid certain poses during pregnancy:
1. Risk of Overstretching
Pregnancy increases the production of relaxin, a hormone that makes ligaments more flexible. While this helps with childbirth, it can also make it easier to overstretch and injure yourself.
2. Pressure on the Abdomen
As your baby grows, poses that put direct pressure on the abdomen can be uncomfortable or even harmful.
3. Balance and Stability Issues
Pregnancy shifts your centre of gravity, which makes it harder to maintain balance. Poses that require strong balance may increase the risk of falling or straining.
Also Read: What’s The Ideal Body Mass Index for Pregnancy & Why It Matters?
Which Yoga Poses Are Unsafe During Pregnancy? 10 Unsafe Yoga Poses For Pregnant Women
Following are the yoga poses to avoid during pregnancy:
1. Belly Down Poses
Once you know that you are pregnant, avoid holding any yoga poses that require you to lie down or put direct pressure on your stomach. They are:
- Cobra Pose
- Locust Pose
- Bow Pose
2. Deep Twisting Poses
When the embryo connects to the uterus wall, the formation of the placenta begins, so you have to watch your abdomen movements. Any movement of twisting can reduce blood flow to your abdominal area due to compression or put pressure on the baby and the uterus. Avoid twisting poses like:
- Inverted Triangle
- Revolved Chair Pose
3. Deep Backbends
While slight backbends may be beneficial during pregnancy, deep or extreme backbends should be avoided as they may strain the lower back and abdominal muscles, which are already under extra pressure during pregnancy. Such as:
- Wheel Pose
- Camel Pose
- Bow Pose
4. Hip Twists
During pregnancy, the body produces a hormone called relaxin, which loosens the ligaments in the pelvis to help pass the child. This increased flexibility makes you more prone to overstretching or straining your joints, particularly in poses that deeply twist or pull on the hips. This can lead to joint instability and discomfort, especially in the lower back and pelvis. Avoid poses like:
- Pretzel Pose
- Seated Twist
5. Deep Forward Bends
Like deep backbends, deep forward bends can be just as unsafe as they can overstretch and put pressure on the lower back and abdomen. So, avoid deep forward bending poses, such as:
- Standing Forward Fold
- Seated Forward Fold
6. Standing Balance Poses
When you’re pregnant, your centre of gravity is affected, which can make balancing and stabilising your body a challenge. This makes it risky to do standing poses that require balance work, such as:
- Warrior III
- Tree Pose
7. Inversion Pose
Inversion poses can make you dizzy and increase the risk of falling as your centre of gravity is also altered, making balancing difficult. Some inversion poses are:
- Headstand
- Shoulder Stand
- Handstand
8. Lying On The Back
After 20 weeks of pregnancy, it’s advised to avoid lying flat on your back for more than 90 seconds. As the uterus grows, it can put pressure on the vena cava, the vein that returns blood from the lower body to the heart, which can lead to low blood pressure and dizziness.
- Full Cobra
- Plough Pose
- Lying Abdominal Twists
Also Read: How to Handle Early Pregnancy Headaches (Without Losing Your Mind!)?
Is Doing Yoga Safe During Pregnancy? Can I Do Regular Yoga While Pregnant?
Yep, yoga is totally safe during pregnancy! It's a great way to keep both your body and mind in balance as things change. Just be sure to adjust your practice to match your growing belly and skip hot yoga—definitely not a good idea when you're pregnant.
If you're new to yoga, start with prenatal yoga, which is specifically designed for pregnancy. But if you're already a seasoned yogi, you can keep practising your regular routine; just make a few tweaks to make sure it's safe for you and your baby by avoiding the poses we’ve shared above.
Also Read: Nurturing Maternal Health: Best Exercises During Pregnancy Third Trimester!
Expert’s Advice
Staying active during pregnancy is an important habit to ease your journey and make you stronger for childbirth. But it’s equally important to avoid what can harm you or your baby. Besides all the tips shared in this blog, I highly urge you to avoid hot yoga or practising in overheated rooms during pregnancy. Your body’s ability to regulate temperature is altered, and overheating could potentially harm you and your baby.
Health Expert
Lavina Chauhan
The Final Say
Although yoga is generally great even during pregnancy, you must remember that your pregnant body is very different, and you need to adapt to your new body and adjust your physical activity accordingly. Some yoga poses have been shown to provide a number of benefits for pregnant women, but you should avoid poses like inverted poses, forward or backward bends, twisting poses, belly-down poses, etc.
FAQs
1. Which month is the best for yoga during pregnancy?
If you are new to yoga and want to start a prenatal yoga routine, the second trimester is a good place to start because you will probably feel better and have more energy to stick to routines.
2. What yoga should you avoid in the first trimester?
In the first trimester, avoid poses that involve deep twists, lying on your back for extended periods, and intense backbends to prevent strain and discomfort.
3. Can I do regular yoga while pregnant?
Yes, you can do regular yoga while pregnant, but it’s important to avoid certain poses that have deep bends and twists to suit your changing body and to keep your baby safe.
4. What are the benefits of doing yoga during pregnancy?
Yoga during pregnancy helps reduce stress, improve flexibility, and build strength for labour. It also promotes relaxation, relieves aches and pains, and improves circulation, supporting both mother and baby’s well-being.
5. Which yoga poses should you avoid when trying to conceive?
When trying to conceive, avoid poses that put excessive pressure on the abdomen, such as deep twists, inversions (e.g., headstands), and poses that compress the pelvis. Focus on gentle, restorative poses to promote relaxation and reduce stress.
is doing yoga safe during pregnancy
References
- https://parenting.firstcry.com/articles/7-yoga-poses-to-avoid-when-pregnant-and-why/
- https://www.sweatyasamother.com/blog/5-yoga-poses-to-avoid-when-pregnant-with-modifications
- https://www.medipulse.in/blog/yoga-poses-you-need-to-beware-of-during-pregnancy
- https://www.healthshots.com/preventive-care/reproductive-care/international-yoga-day-8-yoga-poses-every-woman-should-avoid-during-pregnancy/
- https://www.tommys.org/pregnancy-information/im-pregnant/exercise-in-pregnancy/yoga-pregnancy
- https://www.corepoweryoga.com/blog/family/how-to-maintain-a-yoga-practice-during-pregnancy
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