International Day of Yoga 2025: 10 yoga poses to avoid in pregnancy

Training yoga may be a good way to assist each bodily and emotional well-being. This holds true for pregnant moms too. The traditional follow might assist to scale back stress in pregnant girls, and assist them in postpartum restoration. Whereas some poses might assist to extend spinal flexibility, and others might enhance digestion, they will not be perfect for expectant moms. There are postures to be cautious of because of security considerations throughout being pregnant. Navigating which poses are secure, and which of them to keep away from whereas doing prenatal yoga may be fairly complicated. So, maintain scrolling to know the yoga poses to keep away from when pregnant.

Is it good to do yoga throughout being pregnant?

Usually, it’s good, as prenatal yoga has advantages. It has constructive results on anxiousness, melancholy, stress and shorter period of labour, as per analysis printed in BMC Being pregnant And Childbirth. It will probably lower untimely supply and enhance delivery weight of newborns, in response to a research printed in Complementary Therapies in Medical Observe. One other research, printed within the Journal Of Medical Drugs, discovered that doing bodily exercise, together with yoga, can contribute to a sooner postpartum restoration.

“However it’s essential to do not forget that each stage of being pregnant calls for a barely totally different yoga strategy,” says yoga professional Fenil Purohit.

• First trimester (weeks 1–12): Do mild respiration (pranayama) and gentle stretching.
• Second trimester (weeks 13–26): As you begin experiencing altering posture and a rising stomach, modified standing poses like Warrior II and cat-cow pose may be finished.
• Third Trimester (weeks 27–40): There shall be strain on the pelvic ground and chances are you’ll expertise fatigue throughout this time. “Light facet stretches and calming breathwork may be carried out throughout this trimester,” says the professional.

Yoga poses to keep away from when pregnant

Whereas it’s a secure and useful follow for most individuals, there are particular yoga poses to keep away from when pregnant:

1. Wheel pose (Chakrasana)

It’s a pose that will improve spinal flexibility, open the chest and shoulders and increase power. However it is without doubt one of the yoga poses to keep away from when pregnant. “This deep backbend locations quite a lot of strain on the belly wall, which might pressure the uterus and overstretch ligaments. It could additionally result in imbalance and dizziness,” says Purohit.

2. Revolved triangle pose (Parivrtta Trikonasana)

It’s a yoga pose to enhance digestion, and strengthen legs and backbone. However it is without doubt one of the yoga poses to keep away from when pregnant, as twisting torso compresses the stomach. It will probably doubtlessly limit blood stream to the fetus and create intra-abdominal strain.

3. Headstand (Sirsasana)

Among the advantages of headstand embody boosting circulation to the mind, enhancing focus and steadiness, and strengthening shoulders and arms. However it is without doubt one of the yoga poses to keep away from when pregnant, as adjustments in blood strain and steadiness whereas anticipating make this pose dangerous. “Falling can pose a hazard to each mom and child,” says the professional.

4. Dancer Pose (Natarajasana)

It opens the chest and hip flexors, and tones legs and arms. “This pose challenges steadiness, which is usually compromised whereas anticipating because of a shifting middle of gravity. A fall throughout being pregnant could possibly be dangerous, making this one of many yoga poses to keep away from when pregnant,” says the professional.

5. Boat Pose (Navasana)

Among the advantages of navasana are that it may possibly strengthen core muscle tissues, tone hips and thighs, and enhance focus and endurance. “This intense core engagement might worsen diastasis recti (separation of belly muscle tissues) and pressure the uterus,” says the professional.

6. Crow Pose (Bakasana)

This asana is nice for constructing arm and core energy, enhancing coordination and boosting psychological focus and confidence. Steadiness and wrist strain make this pose unsafe throughout being pregnant. A ahead fall whereas doing pose might lead to belly damage.

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7. Seated Ahead Fold (Paschimottanasana)

It stretches the hamstrings and backbone, calms the nervous system and improves digestion. It is without doubt one of the yoga poses to keep away from when pregnant because it compresses the stomach and should limit oxygen provide to the newborn. It additionally places strain on the backbone and uterus.

8. Camel Pose (Ustrasana)

The Camel Pose is nice for opening the chest and lungs, enhancing posture and power. Deep backbending could cause overstretching of belly muscle tissues and dizziness. “The drop of the pinnacle whereas doing this pose might decrease blood strain immediately,” says the professional.

9. Locust Pose (Salabhasana)

It will probably strengthen again muscle tissues, enhance spinal flexibility and improve stamina and posture. “Mendacity on the stomach isn’t suggested after the primary trimester as a result of rising uterus, and lifting legs can pressure the decrease again and uterus,” says Purohit.

10. Fish Pose (Matsyasana)

It expands the chest and lungs, relieves pressure within the neck and shoulders, and stimulates the throat and belly organs. This deep chest-opener entails arching the again whereas mendacity flat, which might compromise blood stream and stress the belly space throughout being pregnant.

Yoga may help anticipating mothers, however select the suitable asanas and don’t ignore discomfort. In reality, there are yoga poses to keep away from when pregnant. Take a break from headstand and backbends in case you are anticipating. Additionally, verify along with your gynaecologist earlier than attempting prenatal yoga.