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

Practising yoga may be a good way to assist each bodily and emotional well-being. This holds true for pregnant moms too. The traditional apply could assist to scale back stress in pregnant ladies, and assist them in postpartum restoration. Whereas some poses could assist to extend spinal flexibility, and others could enhance digestion, they is probably not best for expectant moms. There are postures to be cautious of as a consequence 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?

Typically, it’s good, as prenatal yoga has advantages. It has optimistic results on anxiousness, despair, stress and shorter period of labour, as per analysis printed in BMC Being pregnant And Childbirth. It may possibly lower untimely supply and enhance delivery weight of newborns, in accordance with a examine printed in Complementary Therapies in Scientific Observe. One other examine, printed within the Journal Of Scientific Medication, discovered that doing bodily exercise, together with yoga, can contribute to a quicker postpartum restoration.

“However you should do not forget that each stage of being pregnant calls for a barely completely different yoga method,” says yoga knowledgeable Fenil Purohit.

• First trimester (weeks 1–12): Do mild respiratory (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 executed.
• Third Trimester (weeks 27–40): There will probably be strain on the pelvic ground and you could expertise fatigue throughout this time. “Light facet stretches and calming breathwork may be carried out throughout this trimester,” says the knowledgeable.

Yoga poses to keep away from when pregnant

Whereas it’s a secure and helpful apply for most individuals, there are specific yoga poses to keep away from when pregnant:

1. Wheel pose (Chakrasana)

It’s a pose that will enhance spinal flexibility, open the chest and shoulders and increase vitality. Nevertheless it is without doubt one of the yoga poses to keep away from when pregnant. “This deep backbend locations loads of strain on the belly wall, which might pressure the uterus and overstretch ligaments. It might 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. Nevertheless it is without doubt one of the yoga poses to keep away from when pregnant, as twisting torso compresses the stomach. It may possibly doubtlessly prohibit blood movement 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. Nevertheless it is without doubt one of the yoga poses to keep away from when pregnant, as modifications in blood strain and steadiness whereas anticipating make this pose dangerous. “Falling can pose a hazard to each mom and child,” says the knowledgeable.

4. Dancer Pose (Natarajasana)

It opens the chest and hip flexors, and tones legs and arms. “This pose challenges steadiness, which is commonly compromised whereas anticipating as a consequence of a shifting heart 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 knowledgeable.

5. Boat Pose (Navasana)

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

6. Crow Pose (Bakasana)

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

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 prohibit oxygen provide to the child. 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 vitality. Deep backbending could cause overstretching of belly muscular tissues and dizziness. “The drop of the pinnacle whereas doing this pose could decrease blood strain immediately,” says the knowledgeable.

9. Locust Pose (Salabhasana)

It may possibly strengthen again muscular tissues, enhance spinal flexibility and improve stamina and posture. “Mendacity on the stomach just 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 rigidity 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 movement and stress the belly space throughout being pregnant.

Yoga can assist anticipating mothers, however select the fitting asanas and don’t ignore discomfort. In actual fact, there are yoga poses to keep away from when pregnant. Take a break from headstand and backbends if you’re anticipating. Additionally, verify along with your gynaecologist earlier than making an attempt prenatal yoga.