In the life of any woman, being pregnant is the most emotional and transformative moment. This is a sacred journey where she nurtures a little soul within her body for nine months, experiencing countless physical and emotional changes. During this period, practicing gentle and safe yoga poses can offer immense benefits—helping to reduce stress, improve flexibility, support the changing body, and prepare for a smoother delivery. Prenatal yoga fosters a deep connection between mother and baby while promoting calmness, balance, and strength throughout the pregnancy journey.

shows immense love and attachment. Describing this period of a woman's life is not possible in words. Still, the tenure is known as the era of physical, emotional, mental, and hormonal changes in the life of a woman. To counter these good and bad changes, a woman can take the help of yoga.

Yoga is the best tool that can offer calmness, connection, and strength to you and your baby. Yoga is the science of health that helps in providing a overall rejuvenation process inside our body. It can be a beneficial tool that assists and helps a pregnant woman. Various yoga asanas can be done during pregnancy.

The asanas are good for the mental and physical health of both mother and baby. However, one must not start doing any yoga pose during pregnancy. You have tounderstand that one more life is present inside your womb, and you have to take care of that life too. So, it becomes important to know about yoga poses that are not good for your health during pregnancy.

In the maternity period, one must do mindful and safe yoga practices. It is helpful in ensuring proper nutrition and reducing the risk for mother and her child. In normal cases, yoga does not harm the body, but during pregnancy, not all poses are considered safe. Various yoga poses induce stress on joints, lower back, and most importantly on the abdomen area.

It can be dangerous in various stages of pregnancy. So, in order to ensure the safety of mother and child during pregnancy, one must avoid certain poses that can result in any type of harm to the body. These poses are:

Yoga Poses to Avoid During Pregnancy

Deep Backbends 

1. Deep backbends, including various poses such as Camel pose, full wheel, etc, must be

2. avoided during pregnancy. The overstretching of the abdominal muscles during this pose

3. can give rise to tensions during the maternity period. Moreover, the practice of these poses of yoga can result in creating instability and also compressing the lower back. 

Twisting Poses

1. Twisting poses such as revolved chair or revolved triangle must be avoided during pregnancy.

2. These poses are harmful for a pregnant woman as they may restrict the flow of blood to the uterus.

3. Also, this yoga posture puts pressure on the abdominal area. However.

4. the gentle versions that include open twists that are away from the belly region can be done with some modification. 

Strong Core Work

Strong core work poses such as planks or boat pose are not recommended during pregnancy. These yoga asanas involve intense engagement of the core, which may lead to the separation of abdominal muscles (diastasis recti) and cause unnecessary strain. For safer alternatives, gentle pelvic tilts and supported poses are recommended to maintain strength without risk. At Yoga Gau’s 200 Hour Yoga Teacher Training in Kerala, students are also taught how to modify and adapt yoga practices safely for different life stages, including pregnancy—making the training inclusive, mindful, and deeply educational.

Inversions 

1. Inversion yoga poses such as shoulder stand or head stand must not be done during pregnancy.

2. Practicing these yoga asanas can affect stability, balance, and blood pressure of a mother.

3. During pregnancy, the center of gravity of a person shifts, which enhances the risk of falling.

4. You must avoid these yoga asanas even if you are comfortable before pregnancy, even under guidance. 

Lying Flat on the Back

Various yoga poses such as Supta Baddha Konasana, Savasana, or asana in flat form must not be included in your daily routine during pregnancy. After the completion of the first trimester, lying on the back is not a good idea as it can result in the compression of the major vein, vena cava. This leads to the stoppage of flow of blood to the baby and heart, which can create complications. You must lie on your side or use props to keep your upper body upright. 

Deep Forward Folds

Deep Forward Folds, such as Standing Forward Fold and seated forward fold with compression, are not suitable during pregnancy. These yoga poses can put pressure on the uterus and compress the belly. For safety, modify these yoga poses with the wide leg versions and can also use props. 

Hot Yoga

Yoga done in a heated environment is not safe during pregnancy, as it can lead to dehydration, overheating, and added stress on the body. Instead, expecting mothers should opt for cooling practices, deep breathing, and gentle yoga poses that support relaxation and circulation. Yoga Teacher Training in Kerala, students are taught how to create safe, nurturing spaces for all practitioners—including pregnant women—by understanding which practices to modify or avoid. This holistic approach ensures that future teachers can guide others with knowledge, care, and confidence.

Tips for Safe Yoga During Pregnancy

1. Before starting yoga practices during pregnancy, you must consult a doctor.

2. A doctor can help you in choosing the right yoga poses according to your condition and trimester. 

3. You can enroll in prenatal yoga classes that are focused on pregnancy-related yoga Focus on relaxation, breathing exercises, pelvic floor work, and gentle stretching. 

4. During your yoga class, you must listen to your body. If you feel uncomfortable, just skip that pose. Try to stay hydrated.