Pregnancy Yoga: Key Dos and Don’ts to Stay Safe

Pregnancy is a special but stressful time in a woman’s life. You will experience many changes in your body that can affect both your physical and mental well-being.

Prenatal yoga can be extremely beneficial for a healthy pregnancy, regardless of whether you are an experienced yogi or a complete beginner.

However, you need to take a few things into consideration. This will make sure you reap the benefits without causing harm to yourself or your baby.

Let’s take a look at the pregnancy yoga dos and don’ts and some tips to keep you and your baby safe.

Pregnancy Yoga: The Dos

1. Talk to Your Doctor and Midwife

Step one in your pregnancy yoga journey should be making sure that you’re OK to practice. So, consult your healthcare provider to make sure there are no complications that may affect your health and the health of your baby.

2. Talk to Your Yoga Teacher

If you regularly practice yoga and would like to continue with your regular yoga classes during pregnancy, talk to your yoga instructor. Let them know that you’re expecting. There are two reasons for that.

First of all, you’ll need to start modifying your practice as your pregnancy progresses, especially after the first trimester. An experienced teacher will know pregnancy dos and don’ts and can tell you exactly what to do to stay safe and enjoy your yoga practice.

Secondly, not all yoga teachers and studios are comfortable with teaching women during the first trimester. This is due to the high risk of miscarriage during this period. In addition to that, many won’t have the training or experience needed to safely guide you through your practice.

Therefore, don’t be surprised if you’re told to take a break and resume your practice after the first trimester is over. If that happens, you can always opt for prenatal classes in the meantime.

3. Look into Prenatal Yoga Classes

While it’s not a must to switch to prenatal yoga classes when you get pregnant, it can be very beneficial. Prenatal yoga classes are specifically designed for pregnancy with the dos and don’ts in mind and are taught by trained professionals.

If you’re used to faster-paced styles such as Vinyasa or Ashtanga, pregnancy yoga classes will likely seem much milder to you. Don’t worry about that. It will still be beneficial even if your practice isn’t as strong as you used to be.

Prenatal yoga classes are also a great way to start practicing yoga if you have never done it before.

4. Do What Feels Right

Pregnancy isn’t the time for hardcore practice and pushing toward new goals. (The latter isn’t something that yoga is about in general, but it’s especially important in pregnancy.) Instead, take the time to really pay attention to your body.

Just knowing pregnancy yoga dos and don’ts may not be enough. Each body and pregnancy is different. You need to know whether you practice something because it is beneficial for you or because you think you should.

Always listen to your body and only do what feels good. If you are nauseous or dizzy or don’t feel comfortable or safe, skip the pose. Feel free to rest in Child’s Pose or take a break whenever you need it.

5. Take Your Time

You don’t have to rush through vinyasas, Sun Salutations, or any other transitions. Take your time and follow the pace at which your body is ready to go. Take any breaks you need, and don’t hesitate to step outside if you don’t feel well.

6. Use Props

As your body is changing, you’ll notice that certain poses won’t feel as comfortable or attainable as they did before. Use props to adapt your practice as necessary.

For instance, place your hands on blocks when you do Standing Forward Folds or balancing poses. Or use a strap in Seated Forward Folds to keep your back straight. Sit up on a block, bolster, or a folded blanket if you round your back in seated postures.

The wall can help with balance in standing postures, too.

7. Modify Poses When Needed

Even if you’re not using props, adopt modifications whenever you need them. With every single week, your body will be slightly different. As a result, your practice will need to evolve, as well.

Even if you were able to do a “full pose” before, it might be better if you modify it throughout pregnancy.

8. Separate Your Feet Wider than Hip-Distance in Standing Postures

Yoga poses such as Downward Dog, Forward Fold, or Mountain Pose will likely feel more comfortable if your feet are more apart. Position them wider than hip distance. You’ll create more room for the growing belly and will feel more stable, as well.

9. Include Plenty of Hip Openers in Your Yoga Practice

Hip openers are poses such as Warriors I, II, and III, Malasana, Lunges, Lizards, Goddess Pose, and Side Angle. They will not only feel good but will also develop strength in your legs and flexibility in your hips and pelvic area. All of these will prepare your body for delivery.

Make sure to do plenty of them throughout your pregnancy, but especially in the second and third trimesters. Press into the outer edges of your feet in Warrior Poses and Side Angle. It will help you work on strength and will ensure that you’re not dumping all your weight into one leg.

10. Be Careful with Inversions

If you’ve practiced them before, you should be fine to practice inversions during pregnancy, given that it progresses without any complications.

You may want to work on inversions with a wall behind you or have someone spot you for more security. Stop if you aren’t feeling well or safe.

As your belly grows bigger in the later months of your second trimester and beyond, inversions may no longer feel comfortable. The growing belly will also make it harder to hold them even if your core is strong. Feel free to stop practicing inversions at any time during your pregnancy if they no longer feel good or safe.

If you’ve never done inversions before or got started briefly before getting pregnant, it’s best to take a break from them. Incorporate them back into your practice after your pregnancy is over and you have recovered from giving birth.

11. Take Deep Breaths

While opinions on this differ, it’s best not to run out of breath when practicing yoga or any other form of exercise during pregnancy. Instead, make sure you take long, deep breaths. It will be safer for the baby and prevent exhaustion.

Deep breathing is also vital in delivery. It will help you manage pain better and keep your stress levels in check. So, use your yoga and meditation practice as preparation for that.

Now that we’ve looked at the pregnancy yoga dos, let’s check out the don’ts.

Pregnancy Yoga: The Don’ts

1. Don’t Practice Yoga on an Empty Stomach

It’s typically advised to practice yoga on an empty stomach or with very little food in it. During pregnancy, however, it may make you feel dizzy or nauseous, especially in the early weeks.

If you are experiencing morning sickness, make sure to have a small snack before yoga. It will give you extra energy and should ease nausea. (I, personally, noticed that moving during yoga relieved my nausea. Each body is different, however, and it may feel different for you.)

2. Don’t Do Hot or Bikram Yoga

According to studies, exposure to excessive heat during pregnancy increases the risk of neural tube defects and other malformations. Heat also increases muscle, tendon, and ligament flexibility. Combined with the hormone relaxin that does the same, this can be potentially dangerous if you are not careful.

So, many experts advise against Bikram or Hot Yoga during pregnancy, especially if you have never done it before. The same goes for yoga practice in very hot weather. If you don’t feel well, but want to do yoga, blast your AC.

Just like with inversions, exceptions may apply to experienced yogis and teachers. If you’ve practiced Hot Yoga or Bikram for a long time and have a good awareness of your body, you may be able to continue. Remember to bring it up to your doctor or midwife and get the green light to continue first.

3. Don’t Do Jump-backs and Jump-throughs

In most cases, jumping is not recommended. It’s a high-impact exercise that also increases the risk of falling.

4. Don’t Practice Closed Twists

Open twists are not only fine but can also relieve tension in the back and upper body. You can also find mild twists comfortable, especially during the early trimesters.

However, deep twists should be avoided. They can put pressure on the growing belly and restrict blood flow to the uterus.

You can also opt for side bends instead of closed twists. They’ll help you stretch out the back and waist muscles. These areas are often where pregnant women feel pain and discomfort, especially as the baby grows.

5. Don’t Lie On Your Belly

This one should be obvious. As you start showing and your bump grows, avoid poses that involve lying on your belly such as Cobra, Sphinx, Locust, and Bow.

You should be able to practice these yoga poses during the first trimester. However, I would recommend skipping Locust or Bow as they place too much pressure on the low belly.

Yet, if you aren’t feeling safe, skip these poses altogether. Alternatively, you can place a folded blanket under your hips. This will elevate your front body and your low belly will be in the air rather than pressing against the mat.

6. Don’t Lie Flat on Your Back for Extended Periods of Time

In the first trimester, lying on the back is not an issue. Your uterus and baby are still very small. However, later in the pregnancy, this can cause discomfort.

A large vein called vena cava runs on the right side of the spine. It returns blood from the lower part of the body to the heart. The expanding belly can press on the vena cava and, thus, result in lower blood output. This could mean restricted blood flow and less oxygen to you and your baby.

Don’t panic, though. Your body will let you know if that happens. You’ll start feeling dizzy or lightheaded.

So, avoid prone poses where you need to lie flat on your back. Lie in Savasana on your side with blankets or a bolster between your knees instead. You can also prop your upper body at an angle with props.

Supported Bridge Pose is absolutely fine.

7. Don’t Practice Deep Backbends

Your abs go through quite a lot during pregnancy, and backbends are basically an intense extension of the front body.

Poses like Full Camel and Full Wheel can feel uncomfortable, overextend your abdominals, and increase the risk of diastasis recti. Mild backbends, however, can give your shoulders and chest a nice stretch.

Upward Dog should be fine as long as you don’t feel too much pressure on your belly or lower back. Try placing your hands on blocks if that works better for you.

You can also modify Camel by placing your hands on your lower back or blocks instead of going all the way down. Focus on extending the upper part of your body.

During the later stages of your pregnancy, you may be tilting your pelvis forward as you walk. If modified Camel feels uncomfortable on your hips, it’s best not to do it. Try Extended Puppy Pose instead.

8. Don’t Do Intense Ab Work

Some yoga postures, such as Sunbird, can be beneficial for maintaining core strength. This can help you feel more secure and prevent lower back pain.

However, avoid any yoga poses that involve crunching or cause your belly to dome into a triangle. This puts too much strain on the connective tissues and can result in diastasis recti.

9. Don’t Overexert or Dehydrate Yourself

Pay attention to your breath and heart rate. If you are getting tired, run out of breath, or feel lightheaded, slow down, go easier, or take a break. Also, keep a water bottle nearby.

It’s generally advised not to drink during yoga. But, during pregnancy, you need a lot more liquids than usual. So, if you feel like taking a sip of water, go for it.

10. Don’t Practice Certain Types of Pranayama

While deep breathing is extremely good, avoid pranayamas that require shallow and rapid breathing (Kapalbhati Pranayama) or breath retention. These restrict the oxygen that you and your baby get and can make you feel lightheaded or dizzy.

Most importantly – stay safe, and enjoy yoga and your pregnancy!

Let’s Talk!

Are you currently pregnant? Do you practice prenatal yoga or go to regular yoga classes? Which of the pregnancy yoga dos and don’ts did you find the most useful and why?