Yoga Poses To Avoid During Pregnancy

Many moms-to-be’s feel scared to do yoga, or exercise as they are used to when they find out about their pregnancy. Whilst there are a lot of exercises and yoga poses that are totally safe to do during pregnancy and are very beneficial for your body and mind it is also very important to know which yoga poses to avoid during pregnancy.

This article will teach you about the yoga poses to avoid during pregnancy in general.

It is important for pregnant women to know which poses are safe and which ones are not, in order to keep themselves healthy both physically and mentally and also to keep the baby safe. 

If you have any questions or concerns, please consult with your doctor before continuing exercising or doing Yoga. it is also very important to know that everyone is different and also everyone’s fitness levels differ greatly, so some poses might be suitable for some yogis and not for others, listening to your body is important. 

It is also always advised to consult your doctor before.

Poses that put pressure on the abdomen

Any pose that puts pressure on the abdomen, such as crow pose, but also exercises like crunches and sit-ups should be avoided during pregnancy. This is because it can put unnecessary pressure on the uterus and cause discomfort.

It can also lead to a diastasis recti, which is a condition where the abdominal muscles split.

To keep your core muscles strong you can rather concentrate on exercising the side abdominal muscles, by doing side planks or modified side planks.

Poses that require balance

As your center of gravity changes during pregnancy, your sense of balance will also change. Poses that require you to be on one leg, such as tree pose, should be avoided until after your baby is born.

Of course, here again, it depends on the level of fitness level you have. Some yogis that already train for years and feel comfortable and stable in balancing poses, can of course continue doing those.

Poses that require deep twisting

Deep twists, like half lord of the fishes, are not recommended during pregnancy, as they can compress the abdomen and put strain on the uterus. 

Inverted poses

Poses that require you to be upside down, such as headstand or shoulder stand, should also be avoided during pregnancy. This is because they can cause dizziness and increase the risk of falling.

The inversion, legs up the wall pose, however, is a great way to still enjoy all the beneficial effects that you would also get from other more advanced inversion poses.

Deep Backbends

Deep Backbends and Heart Openers like Full Wheel Pose are not advised to do during your pregnancy, especially at the later stage of pregnancy. 

If you feel like you need to stretch your front side a bit, rather practice bridge pose than wheel pose. Always only go as far as it feels comfortable. Listening to your body during pregnancy is now more important than ever, as you have two bodies to take care of now.

Poses that require you to lie on your belly

You should not lie on your belly as soon as you realize that it is growing, during pregnancy. Poses like bow pose should therefore be avoided.

However, even for bow pose, you can find modifications to open the heart space and work your back muscles.

If you do feel comfortable a gentle camel pose could be a great modification for bow pose.

Gentle Camel Pose as a modification for Bow Pose

Hot yoga

Not a Yoga pose per se, but it is important to know that some Yoga types like Hot Yoga, are also not advised to practice when you are pregnant.

Hot yoga for example is not recommended for pregnant women, as the heat can be dehydrating and cause nausea.

Final thoughts

In any way, you should always drink plenty of water after and also in between your exercises when you are pregnant and avoid practicing yoga or exercising during the hottest time of the day.

If you have any questions or concerns about which poses are safe for you to practice during pregnancy, please consult with your doctor or a certified yoga instructor. Remember to listen to your body and trust your instincts. 

Yoga is a wonderful way to connect with your baby and stay healthy during pregnancy, but it’s important to do it safely. 



What Yoga Poses are unsafe during Pregnancy?

Depending on the trimester of your pregnancy and your level of fitness some yoga poses are not recommended during pregnancy, these include:

  • Boat Pose
  • Handstand 
  • Bow Pose
  • Twisted chair
  • Locust Pose
  • Transitions
  • Cobra Pose
  • Wheel Pose

Is Childs Pose safe during Pregnancy?

Child Pose is safe during pregnancy when you modify it in the later stages of pregnancy. When the belly starts to grow, you can open your legs to let your belly hang between your legs. in the later stages where the belly is too big to lie down completely you can prop your torso up and just hang over a bolster.