Yoga offers many benefits during pregnancy, including physical comfort and mental calm. However, profound physiological changes require careful modification of a typical practice to ensure safety. The primary guiding principle is to listen closely to the body, as physical limits shift dramatically. Hormonal changes, such as the release of relaxin, and the alteration of the body’s center of gravity introduce new considerations for stability and joint protection. Attention must be paid to avoiding positions that compress the growing abdomen or restrict circulation.
Poses That Pressure the Abdomen
Any posture involving lying flat on the stomach (prone position) should be avoided, especially after the first trimester when the uterus expands beyond the pelvic basin. Prone poses apply direct pressure to the uterus. These include Cobra (Bhujangasana), Locust (Salabhasana), and Bow Pose (Dhanurasana). It is safest to substitute these positions with alternatives, even if a gentle Cobra is tolerated early on.
Deep seated forward folds that press the torso heavily against the thighs can compress the abdomen and must be modified. To create space for the belly, practitioners should take their feet wide in seated or standing folds. Hands-and-knees positions, such as the Cat-Cow sequence, are excellent substitutions, allowing the torso to remain elevated while offering spinal movement. Props like bolsters under the chest in a supported child’s pose also provide a gentle alternative.
Closed twists, which rotate the torso inward and compress internal organs, must be avoided throughout all trimesters. Examples include Revolved Triangle Pose or Half Lord of the Fishes Pose. These deep rotations can restrict blood flow and oxygen to the uterus. Only open twists should be practiced, where the torso rotates away from the thigh to promote space.
Positions Affecting Blood Flow and Stability
Lying flat on the back (supine position) is a concern after the first trimester, typically around 16 weeks. The weight of the growing uterus can compress the Inferior Vena Cava, a major vein that transports deoxygenated blood back to the heart. This compression reduces blood flow to the mother and fetus, potentially causing dizziness, lightheadedness, or a drop in maternal blood pressure. To mitigate this risk, any reclined position, including Savasana or Bridge Pose setups, should be performed with the upper body elevated at least 30 degrees using props, or by lying on the left side.
The hormone relaxin increases ligament and tendon elasticity to prepare the pelvis for childbirth. This hormonal shift causes joints to become less stable, necessitating caution in balance and deep stretching to prevent injury. Extreme or unsupported balancing poses should be performed near a wall or chair. This compensates for the shifting center of gravity and reduced joint stability.
Full inversions, such as Headstand (Sirsasana) or Shoulderstand (Sarvangasana), should be avoided. Inversions increase the risk of falling due to changes in balance and can cause blood pressure fluctuations. The standard recommendation is to avoid them entirely to remove the risk of injury from a fall.
Heat, Intensity, and Specific Breathing Techniques
Maintaining a comfortable body temperature and avoiding overheating is paramount, as an elevated core temperature poses a risk. Hot yoga classes, such as Bikram or any practice conducted in a heated room, should be strictly avoided. The risk of dehydration and maternal hyperthermia outweighs any potential benefit.
Due to increased joint laxity caused by relaxin, practice intensity must be moderated to prevent overstretching. Pregnant individuals should focus on stability and strength rather than flexibility, avoiding pushing past a comfortable range of motion. Movements that are jarring or high-impact must be eliminated, including jump-backs and quick, forceful transitions.
Breathing techniques, known as pranayama, must be adjusted to avoid increasing intra-abdominal pressure. Forceful or rapid breathing exercises like Kapalabhati (Skull Shining Breath) or Bhastrika (Bellows Breath) are not recommended. These techniques involve sharp, rapid contractions of the abdominal muscles, which can strain the core and potentially cause dizziness or lightheadedness. Instead, the focus should remain on gentle, calming breathwork and avoiding any technique that involves holding the breath.