Yoga Poses to Avoid During Pregnancy
Maintaining a yoga practice while pregnant can be incredibly supportive during this time. From easing discomfort to preparing for labour, the benefits are vast. But as your body undergoes remarkable changes, so too must your yoga practice evolve. Certain poses, once staples in your routine, can become less safe or comfortable. Understanding these modifications and avoidances is key to a healthy and happy prenatal yoga experience.
I have been teaching pregnancy yoga for over 10 years running classes in Richmond, Twickenham and St Margarets. You can read a little more about me and my classes via my website link below. In the meantime, however I have detailed below some of the yoga poses you should avoid or modify during pregnancy which I hope will be of some help to you!
Why the Changes? Understanding Your Pregnant Body
Before diving into specific poses, let's understand why modifications are necessary:
Firstly, your body produces relaxin, a hormone that loosens ligaments and joints, particularly in the pelvis, to prepare for childbirth. While essential, this can make you more prone to overstretching and injury.
Secondly, as your belly grows, your center of gravity shifts, impacting balance and making certain inversions or balancing poses riskier for falls.
It is important to note that your abdominal muscles stretch to accommodate your growing uterus. Certain core-intensive poses can put excessive pressure on these muscles, potentially leading to diastasis recti (separation of the abdominal muscles).
Finally, pregnancy can affect blood pressure, making some inversions or prolonged periods in certain positions ill-advised.
Poses to Avoid or Significantly Modify during pregnancy:
I have included below a list of poses that generally need to be avoided or heavily modified as your pregnancy progresses. However, if you are still unsure and would prefer to attend a specialised ( and safe!) pregnancy yoga class, feel free to check my MamaHugz Yoga classes out. I would love to welcome you!:
https://mamahugzyoga.co.uk/pregnancy-yoga
Avoid Deep Twists during pregnancy
Deep twists, especially closed twists (where your torso twists towards your front leg), can compress the uterus and abdomen. As your belly grows, this becomes increasingly uncomfortable and potentially harmful.
Examples to avoid are C (Sage's Twist), Ardha Matsyendrasana (Half Lord of the Fishes Pose) with a deep twist.
You should opt for open twists, where you twist away from your front leg, creating space for your belly. Gentle seated twists with an emphasis on lengthening the spine are also acceptable, ensuring you have ample room. Always twist from your upper back and shoulders, not your belly.
Avoid Deep Backbends during pregnancy
While gentle backbends can feel good for the spine, deep backbends can put excessive strain on the abdominal muscles and the sacroiliac (SI) joint, which is already loosened by relaxin. They can also overstretch the abdominal wall.
Examples to avoid are Urdhva Dhanurasana (Wheel Pose), Setu Bandhasana (Bridge Pose) when held deeply and unsupported, especially in later trimesters.
You should focus on gentle heart openers that emphasize lengthening the spine rather than deep arching. Think supported backbends using bolsters or blankets under your mid-back in Savasana, or gentle Cat-Cow variations focusing on chest opening.
Avoid Lying on Your Belly when pregnant
This is a no-brainer! Once your belly starts to show, lying on your stomach becomes impossible and unsafe for the baby.
Examples to avoid are cobra pose, Salabhasana (Locust Pose), Dhanurasana (Bow Pose).
You should substitute with hands-and-knees poses (Tabletop), standing poses, or supine (on your back) alternatives with proper support. For core work, focus on gentle exercises in Tabletop or side-lying positions.
Avoid Deep Core Work (Especially Crunches) when pregnant
Intense abdominal work, particularly exercises that cause "doming" or "coning" of the abdomen, can put excessive pressure on the rectus abdominis muscles, increasing the risk or worsening of diastasis recti.
Examples to avoid are Navasana (Boat Pose), Crunches, Russian Twists, planks held for extended periods (especially if you notice doming).
You should focus on gentle core engagement that supports the growing belly. Think pelvic floor exercises, gentle drawing in of the transverse abdominis, and poses like Cat-Cow or Bird-Dog. Side planks can be an option if comfortable, but always prioritize listening to your body.
Avoid Inversions (Especially Later in Pregnancy)
As your center of gravity shifts, inversions (like handstands and headstands) become much riskier for falls. Additionally, some practitioners believe that full inversions can affect blood flow to the placenta or potentially change the baby's position, though evidence is limited.
Examples to avoid are Adho Mukha Vrksasana (Handstand), Sirsasana (Headstand), Sarvangasana (Shoulderstand).
As an experienced pregnancy yoga teacher, I would advise focusing on gentle inversions instead. For example downward dog and Legs-Up-the-Wall (Viparita Karani).
Avoid Hot Yoga/Bikram Yoga during pregnancy
Excessive heat can be dangerous during pregnancy, leading to overheating, dehydration, and potentially impacting fetal development. Your core body temperature should not be significantly elevated.
You should stick to unheated yoga classes. If you prefer a warmer environment, ensure it's a comfortable room temperature, not actively heated. Stay well-hydrated.
Avoid lying flat on Your Back when pregnant
After the first trimester (around 16-20 weeks), lying flat on your back can cause the weight of your uterus to compress the vena cava, a major vein that carries blood from your lower body back to your heart. This can reduce blood flow to you and your baby, potentially causing dizziness, nausea, and shortness of breath.
You should always elevate your upper body and head with props like blankets, bolsters, or wedges when lying on your back. A slight incline is usually sufficient to alleviate compression. Alternatively, practice Savasana on your side with a pillow between your knees.
Avoid Deep, Wide-Legged Forward Folds when pregnant
While gentle forward folds are fine, deep, wide-legged forward folds (like Upavistha Konasana – Seated Wide-Legged Forward Fold) can overstretch the inner thigh ligaments and the pelvic floor, which are already vulnerable due to relaxin. This can lead to groin pain or SI joint instability.
Examples to avoid are Upavistha Konasana with extreme depth.
You should keep your legs at a comfortable distance and focus on lengthening the spine. You can also bend your knees significantly. Listen for any sharp pain or feeling of instability.
General Guidelines for Your Prenatal yoga Practice
The golden rule is “listen to your body”! . If a pose feels uncomfortable, painful, or just "off," come out of it. As I always say to the ladies in my pregnancy yoga class…”you are your best teacher”.
Bolsters, blankets, blocks, and straps are your best friends during pregnancy. They help you find comfort and support in various poses.
Instead of striving for your pre-pregnancy depth in poses, focus on creating space and comfort.
Maintain a steady, comfortable breath throughout your practice. If you find yourself holding your breath or straining, ease off.
Due to relaxin, it's easy to push beyond your usual flexibility. Be gentle and mindful.
If you experience any pain, dizziness, bleeding, contractions, or unusual symptoms, stop immediately. Listen to your body!
Yoga during pregnancy
Yoga during pregnancy can be a beautiful way to connect with yourself and your baby. By understanding these necessary modifications and being attuned to your body's evolving needs, you can ensure a safe, nurturing, and incredibly beneficial practice throughout your pregnancy journey. Embrace the changes, enjoy the process, and breathe deeply into this special time.