10 yoga poses to avoid in pregnancy

Pregnancy is a beautiful journey, but it’s also a time when your body undergoes major changes. If you’re someone who practices yoga regularly or you’re new to it and trying to stay active during pregnancy, you’ve likely heard that yoga can be a great way to stay flexible and reduce stress. That’s true. But not all yoga poses are safe when you’re expecting. In fact, certain movements can do more harm than good, especially when your center of gravity shifts, your ligaments loosen, and your growing belly needs more care.

So let’s walk through 10 specific yoga poses that are best left off the mat until after delivery.

Why Certain Poses Can Be Risky

Before diving into the list, it’s important to understand why some yoga poses become unsafe during pregnancy:

• Hormones like relaxin loosen joints, making you more prone to overstretching or injury.
• Lying flat on your back for too long (especially in the second and third trimesters) can reduce blood flow to your baby.
• Deep twists or compressions can press on the uterus.
• Some poses may raise core body temperature too much or create abdominal strain.

Now, let’s get into the poses you should skip.

1. Full Wheel Pose (Urdhva Dhanurasana)

This backbend requires strong abdominal engagement and opens up the front body with an intense stretch. In pregnancy, this puts unnecessary pressure on the lower back and abdomen. The risk of falling or overextending is also higher as your belly grows.

2. Boat Pose (Navasana)

Navasana is a core-strengthening pose that heavily engages abdominal muscles. During pregnancy, you want to avoid overworking or straining the abdominal area, especially with diastasis recti (ab separation) becoming a concern. It can also feel uncomfortable on your back.

3. Headstands (Sirsasana)

Inversions might look impressive, but they’re risky when your balance is already compromised. Falling is the biggest concern. Unless you’ve practiced headstands for years under supervision, it’s best to avoid them entirely during pregnancy.

4. Camel Pose (Ustrasana)

This deep backbend stretches the front body and can lead to dizziness or nausea due to the openness and the strain it puts on your back. Hormonal changes in pregnancy can make backbends feel extreme and uncomfortable.

5. Revolved Triangle Pose (Parivrtta Trikonasana)

Twisting deeply at the belly is a no-go in pregnancy. This pose compresses the abdominal area and could restrict blood flow to the uterus. You can swap it for an open twist if needed, but the full revolved version is better skipped.

6. Locust Pose (Salabhasana)

This is a prone pose, meaning it requires lying on your stomach. As your bump grows, any belly-down position becomes not only uncomfortable but potentially harmful to both you and the baby. Locust pose also compresses the lower abdomen.

7. Crow Pose (Bakasana)

Arm balances like Crow pose are tricky even under normal circumstances. During pregnancy, your balance is less stable, and falls can be dangerous. You don’t want to put your body weight on your wrists while engaging your core heavily.

8. Seated Forward Bend (Paschimottanasana)

This might seem like a mild pose, but leaning forward over a growing belly can strain your back and restrict breathing. You also risk overstretching the ligaments behind your legs and lower spine, which are already looser due to hormones.

9. Bridge Pose (Setu Bandhasana)

While supported bridge might be okay in some prenatal yoga classes, the classic version that lifts your hips high off the ground can compress the lower back and put pressure on the abdominal wall. After the first trimester, it’s wise to use props or skip this pose altogether.

10. Twisted Chair Pose (Parivrtta Utkatasana)

This deep twist engages the spine and compresses the abdominal region. Like other intense twisting poses, it can interfere with circulation and adds unnecessary stress to the uterus.

What Can You Do Instead?

Not all yoga is off-limits during pregnancy. In fact, many poses and breathing techniques are not just safe but helpful. Here’s what to focus on instead:

• Gentle stretches like Cat-Cow, Butterfly Pose, or Modified Warrior.
• Prenatal yoga classes specifically designed for pregnancy.
• Breathing exercises that help with relaxation and preparation for labor.
• Using props like bolsters, blocks, or cushions for support.

Always check in with your doctor or midwife before starting or continuing a yoga practice. And if something doesn’t feel right, trust your body and stop.