Yoga International Day 2025: 10 Yoga Poses to Avoid During Pregnancy

Practice yoga is a great way to support both physical and emotional well-being. This applies to pregnant mothers as well. Ancient practices may help reduce stress in pregnant women and help with postnatal recovery. Some poses help to increase spinal flexibility, while others may improve digestion, but they may not be ideal for pregnant mothers. There is a cautious attitude due to safety concerns during pregnancy. Navigating which poses are safe and what to avoid when doing prenatal yoga can be very confusing. Therefore, keep scrolling to learn about yoga poses to avoid during pregnancy.

Is it good to do yoga while pregnant?

In general, prenatal yoga has its benefits, so that’s a good thing. A study published in BMC Pregnancy and Childbirth shows that it has a positive effect on anxiety, depression, stress, and shortening labor duration. Research published in Complementary Therapy in Clinical Practice shows that it can reduce early births of newborns and improve birth weight. Another study published in the Journal of Clinical Medicine found that physical activity, including yoga, could help you recover faster after birth.

“But we need to remember that every stage of pregnancy requires a slightly different yoga approach,” says yoga expert Phenyl Parohit.

• Early pregnancy (1-12 weeks): Gentle breathing (Pranayama) and mild stretching.
• Season 2 (weeks 13-26): Once you begin to experience posture changes and belly growth, you can perform modified standing poses such as Warrior II and Cat-Cow poses.
• Third Stage (weeks 27-40): Pressure is applied to the pelvic floor and fatigue can occur during this period. “Medium-spinning side stretching and calm breathing work can be done during this gestation period,” experts say.

Yoga poses to avoid when pregnant

It’s a safe and beneficial habit for most people, but there are certain yoga poses to avoid during pregnancy:

1. Wheel Pose (Chakrasana)

This pose increases spinal flexibility and opens the chest and shoulders to increase energy. However, it is one of the yoga poses to avoid during pregnancy. “This deep backbend can put a lot of pressure on the abdominal wall, strain the uterus, and overstretch the ligaments. It can also lead to imbalance and dizziness,” says Purohit.

2. Rotated triangle pose (Parivrtta Trikonasana)

This is a yoga pose to improve digestion and strengthen the legs and spine. However, it is one of the yoga poses during pregnancy, as the skin compresses the abdomen. It can potentially limit blood flow to the fetus and cause intraperitoneal pressure.

3. Headstand (Sirsasana)

Benefits of a headstand include increased circulation to the brain, improved concentration and balance, and strengthening the shoulders and arms. However, this is one of the yoga poses to avoid when pregnant, as you expect changes in blood pressure and balance to put this pose at risk. “Falling can pose a risk to both mothers and babies,” experts say.

4. Dancer pose (Natarajasana)

Open the flexors in the chest and hip joints and adjust the legs and arms. “This pose challenges balance. This is often compromised while expecting due to shifting the center of gravity. Falls during pregnancy are harmful and you can pose to avoid one of your yogas during pregnancy,” says the expert.

5. Boat pose (Navasana)

Some of the benefits of Navasana are its ability to strengthen the core muscles, tone hips and thighs, improving focus and endurance. “This intense core engagement can exacerbate the dilated musculoskeletal (abdominal separation) and put a strain on the uterus,” experts say.

6. Crow Pose (Bakasana)

This asana is suitable for building arm and core strength, improving coordination, and increasing mental focus and confidence. Due to balance and wrist pressure, this pose is not safe during pregnancy. Falling forward while poses can cause abdominal damage.

7. The front crease that is sitting (Pasimotanasana)

It stretches the hamstrings and spine, calms the nervous system and improves digestion. It is one of the yoga poses to avoid when pregnant, as it compresses the abdomen and limits the oxygen supply to the baby. It also applies pressure to the spine and uterus.

8. Camel Pose (USTRASANA)

Camel poses are good for opening the chest and lungs and improving posture and energy. Deep backbending can cause excessive stretching of abdominal muscles and dizziness. “While taking this pose, a drop in your head can suddenly lower your blood pressure,” says the expert.

9. Locust pose (Saravasana)

It strengthens the back muscles, improves spinal flexibility, and increases stamina and posture. “Lying on the belly is not recommended in the late first pregnancy due to uterine growth. Lifting your legs can put strain on your lower back and uterus,” says Purohit.

10. Fish Pose (Matsyasana)

It expands the chest and lungs, relieves neck and shoulder tension, and stimulates the organs of the throat and abdomen. This deep thoracic opening involves arching the back while lying flat.

Yoga can help you expect a mom, but choose the right asana and don’t ignore the discomfort. In fact, there are yoga poses to avoid during pregnancy. If you’re hoping, take a break from the neck slut and backbend. Also, check with your gynecologist before trying prenatal yoga.