Pregnancy is a time of transformation and excitement for pregnant mothers, but it can also be uncertain and concerning. For example, expectant mothers may wonder if they can continue practising yoga during their pregnancy and which poses are safe for them and their developing baby.

Yoga is a delicate and effective way to stay active during pregnancy, relieve stress, and improve flexibility and posture. However, not all yoga poses are safe during pregnancy. Some poses may put too much strain on the body or restrict blood flow to the uterus, potentially harming the developing baby.

Yoga During Pregnancy: Is It Secure?

If you always have a regular yoga class, you must not neglect it entirely once you become pregnant. Numerous poses will be safe, while some will require alteration or modification.

It is advisable to inform your trainer that you are pregnant. As a basic guideline, beginning any new type of yoga asanas while having a baby is not a good decision.

Even if you’ve never performed yoga or have limited experience, enrolling in prenatal yoga classes is the safest choice. These procedures are polite and were created with pregnant females in mind.

In this article, we’ll discuss some yoga poses that expectant mothers should avoid during pregnancy and which poses are safe to practice.

Poses To Avoid During Pregnancy

Yoga Poses For Pregnancy's

Yoga Poses For Pregnancy’s

  1. Deep Twists – Deep twists can put too much pressure on the abdomen and compress the uterus. It can also restrict blood flow to the fetus, which is not suitable for the baby’s development. Instead, try gentle twists like Bharadvajasana or Marichyasana.
  2. Backbends – Backbends that stretch the abdominal muscles, such as Camel pose or Wheel pose, can be too intense for pregnant women. These poses can also put pressure on the lower back, which can cause discomfort or pain. Try gentle backbends like Cobra pose or Bridge pose instead.
  3. Inversions – Inversions such as Headstand and Shoulderstand are not recommended during pregnancy as they increase the risk of falling and can also restrict blood flow to the fetus. However, if you are an experienced practitioner, you may continue practising supported inversions like the Legs up the Wall pose or gentle downward-facing dog.
  4. Belly-Down Twists – Belly-down twists like the Bow pose or Locust pose can put too much pressure on the uterus and should be avoided. Instead, try modified versions of these poses or placed twists like the Half Lord of the Fishes poses.

Safe Poses During Pregnancy

  1. Cat-Cow – This gentle flowing movement helps to stretch and strengthen the spine and relieve tension in the back and neck.
  2. Child’s Pose – This pose is perfect for taking a break and resting while stretching the hips and thighs.
  3. Modified Sun Salutations – Sun Salutations are a great way to warm up the body and get the blood flowing. During pregnancy, changing the poses to suit your changing body is essential.
  4. Warrior II – This pose is a great way to build strength and stamina while opening the hips and chest.
  5. Tree Pose – This balancing pose strengthens the legs and core while improving focus and stability.


Yoga can be an excellent way for expectant mothers to stay active, reduce stress, and prepare for childbirth. However, practising yoga safely during pregnancy is essential, and avoid poses that can harm you or your developing baby. Following the guidelines and modifications outlined in this article, you can continue enjoying yoga’s benefits throughout your pregnancy. Determinate to always listen to your body and consult with your healthcare provider before beginning any new exercise routine.

You can also join us for 85 Hour Prenatal Yoga Teacher Training In Rishikesh.

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