Yoga is a practice that can benefit everyone who practices it, especially pregnant women. Prenatal exercise can help strengthen your pelvic bones, relieve muscle tension, stress, anxiety, and lower-back discomfort, and aid in sleeping better while still preparing you mentally and emotionally for delivery. 

Apart from that, there are some Yoga poses to avoid during pregnancy, given the fact that there are lots of benefits. However, it is crucial to take precautions while you are pregnant, as some yoga poses are not safe. 

So, in today’s blog, we will take you through the yoga poses to avoid and what poses you can follow for safe yoga during pregnancy. 

Let’s delve in! 

Is it Safe to Practice Prenatal Exercise During Pregnancy?

Yes, it is safe to practice yoga while you are expecting a baby. However, you need to understand that not all is safe yoga during pregnancy. That is why specific prenatal yoga classes are designed just for expecting mothers. 

You should know which yoga poses are safe and which to avoid during pregnancy. Most poses are secure. However, others need yoga modifications for pregnancy, and accordingly, you can practice your prenatal yoga in peace. 

Before you start, one of the pro tips is to consult with your healthcare advisor and yoga instructor on which poses are safe to practice. 

Top Yoga Poses to Avoid During Pregnancy

“Walk, run, dance, lift weights, do yoga, Pilates—modify and adjust. Scout, a good trainer who knows how to work with pregnant students, and you will feel more safe and fearless.” This is what a yoga teacher, dancer, and founder of fitness space Tangerine Art Studio in Mumbai, Tanvi Mehra Mangalorkar said. 

However, you want to avoid these yoga poses as a pregnant lady to have a more comfortable and safe pregnancy period. 

Above all, you want to do yoga during pregnancy to support your changing body and to promote your overall well-being.

1. Twists  or Revolved Triangle Pose or Parivrtta Trikonasana, Twisting Chair Pose or Parivrtta Utkatasana

If you are an expecting mother, Yoga can be beneficial to your health. However, you want to stay away from yoga, which consists of strong twisting poses. It is because it can compress your internal organs, including the uterus, which can decrease the blood flow to the fetus. 

So, when you put undue pressure on the abdominal area, it can lead to discomfort and potential complications. During your gestation, it is crucial to focus on poses that promote openness and space in the body rather than those that involve deep twisting.

2. Full Inversions or Headstand or Sirsasana, Handstand or Adho Mukha Vrksasana

Another yoga pose to avoid during pregnancy is full inversions, as it has a higher risk of falling, which can lead to serious injury for both you and your baby. Additionally, this pose can cause excessive blood flow to your head and away from the lower body, which might disrupt your circulation, which is necessary for a healthy pregnancy. 

To ensure you have a healthy pregnancy journey, it is crucial to follow pregnancy-safe exercises designed for expecting moms like you. 

3. Deep Backbends or Full Wheel Pose or Urdhva Dhanurasana

As per the Mayo Clinic, postures like standing forward fold or forward bend with your legs close together are not only physically challenging during pregnancy, but they compress your belly and organs in the abdomen, which is something you should avoid as an expected mom. 

Pose-like deep backbends can overstretch the abdominal muscles and place excessive strain on the lower back, which can lead to diastasis recti, a condition where the abdominal muscles separate. It is essential to avoid undue stress on the back and abdomen while you are expecting a baby.

4. Belly-Down Poses or Cobra Pose or Bhujangasana

Yoga poses to avoid during pregnancy are those that involve lying on your stomach as it puts direct pressure on the uterus and the developing fetus, which can be uncomfortable and potentially harmful. 

As your pregnancy progresses, these poses become increasingly impractical and uncomfortable. However, you can do yoga modifications for pregnancy poses to avoid any compression on your belly for safety and comfort.

5. Intense Core Work or Boat Pose or Navasana

Pose-like intense core exercises can strain your abdominal muscles and lead to diastasis recti. During your gestation period, you want to focus on gently strengthening and stabilising rather than intense core work. Moreover, overworking your core can also lead to discomfort and potential injury. As an expecting mom, make sure you avoid poses that require significant abdominal engagement.

Shwetambari Shetty, fitness expert at CureFit, advises, “Reduce the intensity as your body goes through big changes. But don’t stop.”

Also, Dr Joanna Helcke says, “HIIT workouts involve a lot of high impact exercises like squat jumps, burpees and mountain climbers—swap these for Moderate Intensity Interval Training (MIIT) with low impact moves such as squats, lunges and box press ups—you can do these at home without any equipment,”

You May Like to Read: 

9 Surprising Health Benefits of Prenatal Yoga for Expectant Mother

6. Strong Balancing Poses or Tree Poses or Vrikshasana

Are you thinking about what poses to avoid during pregnancy?

During your pregnancy, your balance is affected by changes in your body’s centre of gravity. So, you want to stay away from intense balancing poses that increase the risk of falls, which can be dangerous for both you and your baby.

What you can do is ensure you are stable and are avoiding any risk of falling during this time.

7. Poses Involving Deep Stretching of the Abdominal Region or Bow Pose or Dhanurasana

Poses that focus on the abdominal region, like deep stretching, can overextend and strain your muscles that are already being stretched due to your growing uterus. If you practice yoga, like bow pose, it can lead to discomfort and potential muscle damage. 

That’s why prenatal exercises are designed just for women who are expecting a baby to enhance their pregnancy journey through gentle stretching and mindful movements.

Conclusion 

To conclude, practising yoga during pregnancy can be a wonderful and empowering experience for an expecting mother. However, you must prioritise the safety and well-being of you and your baby. 

So, learning what yoga poses to avoid during pregnancy and what prenatal yoga you can practice can create a safe and enriching practice that supports both you and your baby throughout this transformative journey.

Join our pregnancy yoga and other prenatal exercises to honour your sacred journey into motherhood or as a mother. Connect with your baby through the healing power of these yoga poses while you are expecting your baby for a healthier and supportive pregnancy journey. 

FAQs

1. Which pranayamas should I avoid during pregnancy?

You should avoid intense pranayama techniques like Kapalabhati (skull-shining breath) and Bhastrika (bellows breath) during pregnancy. These practices can cause excessive abdominal pressure and strain, which is not advisable for expecting mothers.

2. Which month of pregnancy is best to practice Yoga?

The second trimester (months 4-6) is often the best time to practice yoga, as it provides comfort and energy. You can practice prenatal exercises during this period, which can help maintain your fitness and alleviate other pregnancy-related discomforts.

3. Do’s and Don’ts for Pregnancy?

Do prioritise safe yoga during pregnancy, eat balanced meals, and stay hydrated. What you should avoid is performing or doing high-impact exercises or unsafe yoga poses.  So, listen to your body and consult a doctor and yoga instructor before starting your prenatal exercise.

4. Which Asana Should not be performed by Pregnant Women?

Yoga poses to avoid during pregnancy include deep twists, full inversions, and intense core exercises, as all these poses can strain your body, putting you and your baby at risk.

5. Which Yoga Poses Are Best for Pregnant Women?

Some of the safe yoga for pregnant women include Cat-Cow, Child’s Pose, and modified Warrior poses, as they support flexibility, strength, and relaxation, making them ideal prenatal exercises.