7 Yoga Postures to Avoid During Pregnancy (2023)

Traditionally, yoga is a low-intensity workout that helps shape your body and condition your skin. Besides other women, yoga is an excellent exercise for pregnant women.

It can help them in many ways, including relieving muscle tension, reducing stress and anxiety, minimizing lower back pain, improving sleep, and strengthening the body for delivery.

However, not every yoga pose is safe for pregnant ladies, and many yoga teachers are unaware of it. Because your body is not the same during pregnancy, you must be careful about your actions.

For your and your growing baby’s safety, there are some yoga postures to avoid during. Because during pregnancy, the internal organs are squeezing to make room for your growing uterus, and postures that are not safe for your baby could do more damage than you could imagine.

This blog will help you know and understand what yoga postures to avoid during pregnancy.

Table of Contents

Is It Safe to Practice Yoga While Pregnant?

Yes, practicing yoga is safe while pregnant, provided that you stay away from those poses that are risky and dangerous. If you already practice yoga, you will not have to give it up altogether. Many yoga poses are safe, and you can continue doing them even when you expect a little one.

Whether you are a practicing yogi or not, it is better to discuss your current condition with your yoga teacher and let her guide you. Certified yoga teachers know which poses are safe in different conditions, and pregnancy is no different. Work with her to create a suitable yoga schedule; it is better to practice with your teacher rather than going on your own.

Usually, starting any new workout routine when pregnant is something you must stay away from. If you are new to yoga, sticking to prenatal yoga classes will be your best option. These classes are designed for expectant mothers based on gentle and effective flows and postures.

Types Of Yoga Postures You Should Avoid During Pregnancy

Postures that involve stretching of muscles, bending, and twisting MUST be avoided when pregnant. These poses could harm your growing baby and may result in several birth complications.

Here are some kinds of yoga postures that you should avoid when expecting a baby:

Abdominal Poses – These poses usually involve compression of the abdomen, which is not good in pregnancy. They can block blood flow to the baby and may also cause stretching of the ligament.

Deep Twists – Deep and Closed twists cause compression of the internal organs and constrict oxygen and blood flow to the baby. Try open twists instead, in which you twist away from the bent leg. Do consult your doctor before you begin with it.

Breathing Techniques – Stay away from breathing techniques that involve holding your breath for long periods of time. Moreover, avoid poses such as breath on fire and bellows breath that involve rapid belly movements.

Backbends – Backbends are a complete no-no during pregnancy. These poses involve stretching of the abdominal muscles and should be avoided completely, especially if you are in your second or third trimester.

Transitional Poses – These poses involve sun salutation in which the body moves forward and backward. These must be avoided during the first trimester as they could influence the embryo’s implantation.

Full Inversions – These poses include a shoulder stand and headstand, in which the head is pointed downward. Such poses may make pregnant women sick and nauseated. Moreover, they are risky and may cause injuries and falls.

Belly Down Poses – Lying flat on your abdomen is not safe during any trimester. These poses put pressure on the abdomen, which is risky and may cause complications.

Before you try any poses, it is better that you consult your doctor and a trained yoga teacher. If you want to begin with yoga, these two people are your best friends during pregnancy.

7 Yoga Poses To Avoid When Pregnant

Many yoga poses are safe during pregnancy but to be safe, there are some yoga poses that must be avoided. The risks are especially high during the third trimester. Therefore, be careful what you get involved in.

Here are some yoga postures that you should avoid during pregnancy;

1. Half Lord of the Fishes

It is a seated twist pose that twists the spine and provides a therapeutic effect to the entire body. It squeezes the organs and helps improve digestion, posture, and spine. The whole upper body and hips are stretched, and get relief from tension in this deep twist.