Yoga is a wonderful practice to maintain flexibility, reduce stress, and stay in tune with your body—especially during pregnancy.
But as your body goes through early changes in the first trimester, it’s crucial to adapt your yoga routine to ensure the safety of both you and your baby.
While gentle yoga is generally safe, certain poses can place unnecessary strain on your body during this vulnerable phase.
Knowing which poses to avoid can help you create a safe and nurturing practice.
In this guide, we’ll explore seven yoga poses you should steer clear of during your first trimester and explain why each one is not ideal for your changing body.
By the end, you’ll have a better understanding of how to modify your yoga practice and make it a healthy part of your pregnancy journey.
1) Deep twists
While deep twists are normally excellent for detoxifying and stimulating the internal organs, they can compress your uterus during early pregnancy.
Twisting postures, especially those that involve turning from the abdomen, may cause excessive pressure on your uterus and pelvic region, which is not ideal in the first trimester.
Since this is the critical time for implantation and the early development of the embryo, deep twists could potentially interfere with these processes by limiting blood flow to the uterus.
Even though the baby is still tiny, it’s best to play it safe.
Twisting poses like Revolved Chair Pose (Parivrtta Utkatasana) or Twisted Lunge (Parivrtta Anjaneyasana) should be avoided to reduce the risk of strain.
Instead, focus on gentler open twists that don’t engage your abdomen as deeply or simply skip twisting postures altogether.
The key is to avoid compressing your belly, giving your body the space it needs to adjust to early pregnancy.
2) Inversions
Inversions, while invigorating and challenging, pose a different set of risks during the first trimester.
These poses—where your heart is above your head—require intense focus and balance, which can be difficult to maintain when your body is already experiencing hormonal shifts.
Inversions such as Headstands (Sirsasana) or Shoulder Stands (Sarvangasana) can lead to instability and increase the risk of falling, which could harm you or your baby.
Even if you’re experienced with inversions, your center of gravity is beginning to change, making these poses more dangerous than usual.
Additionally, some yoga experts suggest that inversions might interfere with blood flow to the uterus, although evidence on this is limited.
To err on the side of caution, opt for more grounded poses or inversions that don’t require extreme balance, like Legs-Up-the-Wall Pose.
This variation still offers the benefits of an inversion, such as improving circulation, but without the risks associated with being upside-down.
3) Backbends
Deep backbends are another category of poses that require modification or avoidance during your first trimester.
These poses involve arching your back deeply and stretching your abdominal muscles, which can place unnecessary strain on your uterus.
Early pregnancy is a time when your body is already starting to accommodate your growing baby, and overstretching the front of your body could cause discomfort or even harm.
Poses like Wheel Pose (Urdhva Dhanurasana) or Camel Pose (Ustrasana) are especially intense, and they can aggravate lower back pain—a common issue during pregnancy.
Instead of deep backbends, try more supported versions of backbends that gently open the chest and stretch the upper back without overextending your abdominal muscles.
A good alternative is Bridge Pose (Setu Bandhasana), where you can use a block or bolster for added support.
This will allow you to enjoy the benefits of backbending—such as improved posture and a release of tension—without the risk of overstretching.
4) Belly-down poses
Poses that require lying face down, such as Cobra Pose (Bhujangasana) or Locust Pose (Salabhasana), can become uncomfortable very quickly, even in the first trimester.
Although your baby is still small, pressing your belly into the floor can reduce circulation and create unnecessary pressure on your uterus.
Belly-down poses not only feel awkward but also pose a risk of cutting off blood flow to your growing uterus, which is something you’ll want to avoid from the very start of your pregnancy.
As your pregnancy progresses, these poses will become even more impractical, so it’s good to start modifying early.
Instead of performing belly-down backbends, consider side-lying chest openers or supported backbends where your body is lifted off the ground.
This allows you to continue stretching and strengthening without the risk of compressing your abdomen.
5) High-impact poses
Yoga is often associated with gentle, flowing movements, but some poses—especially in faster-paced vinyasa or power yoga classes—can be high impact.
These poses often involve jumping, rapid transitions, or holding weight-bearing positions for extended periods.
During your first trimester, it’s important to reduce high-impact activity as it can overstimulate your nervous system and elevate your heart rate to levels that may not be safe.
High-intensity poses, such as jumping from Downward Dog into a standing position or doing repeated Chaturanga push-ups, place extra strain on your body at a time when it needs to conserve energy.
Instead of focusing on intense, fast-paced flows, shift your practice toward slower, more mindful movements that emphasize balance and breath.
Prenatal yoga, in particular, is designed to help you move in ways that feel supportive rather than exhausting.
A slower, more mindful approach will allow your body to adjust gently to the changes brought on by pregnancy.
6) Deep forward bends
Deep forward bends are typically used to stretch the hamstrings and lower back, but in pregnancy, they can place pressure on the abdomen and uterus.
Poses like Seated Forward Bend (Paschimottanasana) or Standing Forward Bend (Uttanasana) can compress your belly in ways that may feel uncomfortable or even painful.
Your body is already in the process of shifting and stretching in new ways, so compressing the pelvic area with deep forward folds could create unnecessary strain or discomfort.
During the first trimester, it’s better to opt for more gentle forward folds where you keep a soft bend in your knees or widen your stance to give your belly more room.
Alternatively, consider using props like blocks or bolsters to avoid deep bends while still getting a nice stretch.
A mindful approach to forward folds will keep you feeling comfortable and supported as your body adapts to pregnancy.
7) Core-strengthening poses
Strong abdominal muscles are essential for supporting the spine and maintaining overall stability, but during early pregnancy, it’s wise to take a break from intense core work.
Poses that focus on engaging the core, such as Boat Pose (Navasana) or extended variations of Plank, can create excess tension in the abdominal muscles and uterine area.
Since your body is already undergoing changes in the pelvic and abdominal regions, adding extra strain can increase the risk of injury or discomfort.
Instead of high-intensity core work, engage your core gently with poses like Cat-Cow, which strengthens the spine and allows for a natural engagement of the core muscles.
You can also modify poses by using props like yoga blocks to reduce the intensity on your midsection.
The goal during early pregnancy should be to keep the abdominal muscles supported but not overworked.
Conclusion
During your first trimester, your body is going through many unseen changes that make it important to adjust your yoga practice for safety and comfort.
Avoiding certain poses that compress, overstretch, or overstrain your abdominal and pelvic areas is crucial for creating a practice that nurtures both you and your growing baby.
Remember, this is a time to focus on gentle movement, mindfulness, and nurturing yourself.
Modifying your practice doesn’t mean giving up yoga—it simply means finding a rhythm that works for your changing body.
As you progress through your pregnancy, you’ll discover new ways to practice yoga that feel both safe and empowering.
