Yoga is an excellent way to stay fit, calm, and connected during pregnancy. It helps improve flexibility, strengthen the body for childbirth, and promote relaxation.
However, not all yoga poses are safe during pregnancy, especially as your body changes to accommodate your growing baby. Understanding which yoga poses to avoid when pregnant is essential for protecting both you and your baby throughout the various stages of pregnancy.
As someone who has practiced yoga throughout my pregnancy, I’ve found that listening to my body was key to a safe practice.
Some poses that once felt normal became uncomfortable, and it was important to modify or avoid certain poses altogether.
In this article, we’ll explore the poses that should be avoided during pregnancy, explain why they can be harmful, and offer safe alternatives to keep your practice both beneficial and safe.
Why modify yoga during pregnancy?
During pregnancy, your body undergoes significant changes—your joints become looser due to hormonal shifts, your balance shifts as your belly grows, and your energy levels can fluctuate.
Yoga is a wonderful way to support your body during these changes, but some poses can put unnecessary pressure on your belly, overstretch your muscles, or strain your lower back.
For me, practicing yoga while pregnant wasn’t just about staying active—it was about feeling good in my body and connecting with my baby.
As my pregnancy progressed, I realized that some poses no longer felt supportive.
By avoiding certain postures and incorporating modifications, I was able to continue practicing safely.
Yoga poses to avoid when pregnant
Here’s a guide to the yoga poses to avoid during pregnancy and why they may not be suitable for expecting mothers.
Remember, every body is different, so always listen to what feels good for you and consult with your healthcare provider or a prenatal yoga teacher if you’re unsure.
1. Deep twists
Deep twisting poses, such as Revolved Triangle or Marichi’s Pose, compress the abdomen, which can restrict blood flow to your uterus and baby.
Twisting the torso in a way that puts pressure on the belly should be avoided, especially in the later trimesters when your belly is more prominent.
When I reached the second trimester, I noticed that deep twists no longer felt comfortable.
Instead of twisting deeply, I modified the poses by focusing on gentle upper body twists while keeping my belly open and supported.
This allowed me to enjoy the benefits of the twist without putting pressure on my abdomen.
Safe alternative: Try open twists, where you rotate your chest and shoulders gently without involving the lower abdomen. Seated twists with a wide stance or simple side stretches are great modifications.
2. Backbends
Deep backbends like Wheel Pose or Camel Pose create intense pressure on the lower back and abdomen, which can be uncomfortable and risky during pregnancy.
Your body naturally produces a hormone called relaxin, which makes your joints and ligaments looser to prepare for childbirth.
This makes it easy to overstretch in deep backbends, potentially leading to injury.
During my pregnancy, I noticed that backbends started to feel too intense, especially as my belly grew.
Instead of pushing myself into poses like Wheel, I opted for gentle chest openers like Bridge Pose with support, which still provided a stretch without straining my lower back.
Safe alternative: Opt for gentle backbends such as Bridge Pose or use props like a bolster in Supported Fish Pose to gently open the chest without putting pressure on the lower back or abdomen.
3. Intense core work
Poses that involve intense core engagement, such as Boat Pose or Full Plank, should be avoided during pregnancy.
As your belly expands, it becomes harder to engage the core muscles without straining them.
Core exercises can also increase the risk of diastasis recti, a separation of the abdominal muscles that can occur during pregnancy.
Around my second trimester, core-focused poses became more challenging and uncomfortable.
I realized that gentle core activation through breath work, like pelvic tilts, was a safer way to engage my muscles without risking injury or discomfort.
Safe alternative: Focus on gentle core engagement through poses like Cat-Cow or seated pelvic tilts, which help strengthen the core and back without overexertion.
4. Deep forward folds
Deep forward bends, like Seated Forward Fold (Paschimottanasana) or Standing Forward Bend (Uttanasana), can compress the belly and cause discomfort, especially as your pregnancy progresses.
As your center of gravity shifts, these poses can also lead to dizziness or strain on the lower back.
In the later stages of my pregnancy, I found it difficult to fold forward without feeling a lot of pressure on my belly.
Instead of forcing myself into these positions, I used props like blocks to support myself and maintained a wider stance to avoid compression.
Safe alternative: Modify forward folds by using blocks or bending your knees. Wide-Legged Forward Fold with a slight bend in the knees can offer a gentle stretch without putting pressure on the belly.
5. Full inversions
Poses like Headstand, Handstand, and Shoulderstand are not recommended during pregnancy due to the risk of falling, imbalance, and increased pressure on the abdomen.
Pregnancy can shift your center of gravity, making inversions less stable and potentially dangerous.
Personally, I loved practicing inversions before pregnancy, but as my belly grew, I found it difficult to maintain balance and felt uncomfortable being upside down.
I decided to stop practicing inversions after the first trimester to prioritize my safety.
Safe alternative: Try restorative inversions like Legs Up the Wall (Viparita Karani), which promotes relaxation and gentle blood circulation without the risks of full inversions.
6. Prone poses (Lying on the belly)
Poses that require lying on your stomach, such as Cobra Pose, Locust Pose, or Bow Pose, are not suitable during pregnancy, especially after the first trimester.
Lying on your belly puts direct pressure on your growing abdomen, which can be uncomfortable and unsafe for both you and your baby.
Once my belly started showing, I avoided any pose that required lying face-down.
It was clear that these poses no longer felt right for my body, so I switched to variations that allowed me to stay comfortable.
Safe alternative: Replace prone poses with Cat-Cow, Child’s Pose, or Cow Face Pose, which provide gentle back strengtheners and hip openers without lying on your stomach.
7. Intense balancing poses
While balance is an important part of yoga, poses that require intense balance, like Tree Pose or Warrior III, can become difficult as your center of gravity shifts during pregnancy.
There’s an increased risk of losing balance and falling, which can be dangerous.
I used to love challenging myself with balancing poses, but as my belly grew, I noticed that my balance became less steady.
To prevent any falls or injuries, I started using the wall or a chair for support during balance poses.
Safe alternative: If you want to practice balance, use a wall or chair for support in poses like Tree Pose or Warrior I. This allows you to stay safe while maintaining balance.
General tips for practicing yoga safely during pregnancy
In addition to avoiding certain poses, here are some general tips to ensure your yoga practice is safe and supportive throughout your pregnancy:
- Listen to Your Body: This is the most important rule. If a pose feels uncomfortable or causes pain, stop immediately and modify or skip it.
- Use Props: Props like blocks, bolsters, and straps can help support your practice by making poses more accessible and comfortable.
- Stay Hydrated: Drink plenty of water before, during, and after your practice, especially if you’re in a warm environment or practicing for longer periods.
- Avoid Overstretching: Because your body produces relaxin during pregnancy, it’s easier to overstretch. Be mindful not to push your body beyond its limits.
- Practice Prenatal Yoga: Consider attending prenatal yoga classes, which are specifically designed to support your changing body and prepare you for childbirth.
Safe yoga poses during pregnancy
While some poses should be avoided, there are many poses that are perfectly safe and beneficial during pregnancy. These include:
- Cat-Cow: Great for gently stretching the spine and relieving back tension.
- Wide-Legged Forward Fold: Opens the hips and stretches the back, especially when modified with props.
- Goddess Pose: Strengthens the legs and opens the hips, which is helpful for childbirth preparation.
- Child’s Pose: A relaxing pose that stretches the back and hips.
- Butterfly Pose: Gently opens the hips and inner thighs, which can relieve tension as your body changes.
FAQs
1. Can I practice yoga throughout all trimesters of pregnancy?
Yes! Yoga can be practiced throughout pregnancy, but certain poses should be avoided or modified, especially as you enter the second and third trimesters. Always listen to your body and consult your healthcare provider.
2. Is it safe to start yoga during pregnancy if I’ve never done it before?
If you’re new to yoga, it’s recommended to join a prenatal yoga class that is specifically designed for pregnancy. Prenatal yoga instructors are trained to provide safe modifications for expecting mothers.
3. How often should I practice yoga during pregnancy?
You can practice yoga as often as feels comfortable. Many women find that 3-4 times a week or daily gentle stretches are beneficial. However, always listen to your body and adjust your practice based on your energy levels.
Final thoughts
Practicing yoga during pregnancy is a wonderful way to stay connected to your body, build strength, and reduce stress.
However, it’s important to avoid certain poses that could strain your body or put pressure on your growing belly.
By modifying your practice and avoiding deep twists, intense backbends, full inversions, and poses that compress the belly, you can ensure that your yoga practice remains safe and supportive for both you and your baby.
For me, yoga was a grounding practice throughout pregnancy, but it was essential to make adjustments that honored my changing body.
By focusing on what felt good and safe, I was able to enjoy the many benefits of yoga while preparing for the incredible journey of motherhood.
