by Margaret S Garrett - Published 6 months ago

5 Yoga Poses To Avoid During Pregnancy

Pregnancy is an exciting and hopeful time. But, not every day feels like a walk in the park.

Your comfort level suffers as your organs shift and squeeze to give your baby space to grow. And don’t forget hormonal fluctuations, making you feel different from your usual self.

This can easily lead to pregnancy blues, but it doesn't have to stay that way. According to a recent study, yoga for pregnant women can help improve physical and emotional well-being by keeping them active and stress-free.

While practicing yoga during pregnancy is often low-risk, some poses may not be ideal for your baby bump. Always consult your healthcare professional first about what's beneficial and safe for you to do.

Yoga Poses to Skip While Pregnant

Before rolling out your yoga mats, let's look at the yoga poses to avoid during pregnancy to help keep you and your baby safe.

1. Avoid Poses Done on Your Stomach, Like Bow or Locust Pose

Yoga is a great option for pregnant women, but finding a comfortable and safe position can be a challenge as your belly grows. Positions like Bow Pose or Locust Pose, which require lying on your stomach, are not recommended during pregnancy.

Face-down stretches or lying on your stomach can increase abdominal pressure, which can worsen diastasis recti, a widening of the space between your abdominal muscles. Diastasis recti can also contribute to lower back and pelvic pain, affecting your posture.

Instead of trying to lie face down, focus on gentle stretches during your yoga practice.

2. Deep Twists Can Strain Your Organs

Deep, closed twists like the Revolved Triangle or the Lord of the Fishes pose should be avoided during pregnancy. These twists can press on your organs and limit space for your baby.

These yoga positions can also hinder blood flow throughout your body, potentially reducing nutrient and oxygen supply to your baby.

Twisting exercises can lead to injuries because of increased hormone levels, such as relaxin, which helps relax muscles and ligaments to prepare the body for childbirth.

Since your joints and muscles become looser during pregnancy, closed twists can increase the risk of injury or overstretching. Gentle, open twists are recommended for a safe pregnancy.

3. Don't Do Forward Folds During Vinyasa Sequences

Yoga positions like forward folds with feet together can feel challenging during pregnancy.

Balancing can also be difficult due to shifts in your center of gravity caused by the growing baby. This weight gain can contribute to back pain and abdominal pressure, which are worsened by forward folds.

Instead of traditional forward folds, consider wide-legged, gentle forward bends, which may provide greater comfort and well-being.

4. Avoid Lying Flat in Shavasana As Your Pregnancy Progresses

Shavasana, also known as Corpse Pose, is the ultimate relaxation pose where you lie flat on your back. However, if you are in the later weeks of pregnancy, it is best to avoid this position.

Lying flat on your back can be harmful to your blood pressure during pregnancy. This position can compress your inferior vena cava, a major blood vessel that returns blood to your heart. This compression can lead to a drop in blood pressure, causing dizziness, breathlessness, nausea, or queasiness.

Consider modified exercises that promote blood flow and keep you and your baby comfortable and relaxed.

5. Steer Clear of Inversions Where You Might Fall

Full inversions or upside-down poses, such as headstands and handstands, are not recommended during pregnancy. These poses pose a risk of falling and potentially harming yourself or your baby.

Inversions, where your head is below your heart, can lead to dizziness and put pressure on your abs, back muscles, and blood vessels.

To stay safe during pregnancy, avoid inversions and stick to poses that keep you stable and supported.

The Bottom Line: Yoga and Diet Are Great

Prenatal yoga is more than just stretching, it's a relaxing activity with numerous health benefits for expectant mothers. Just remember to adjust the poses to be safe for your baby.

If you are a seasoned yogi, inform your teacher about your pregnancy so they can guide you on safe modifications. For beginners, join classes specifically designed for expecting moms.

Yoga combined with a nutritious diet can improve your overall well-being during pregnancy. Focus on consuming fruits, vegetables, lean proteins, and healthy fats for essential nutrients for you and your baby. Remember to stay hydrated!