Doing a Safe Yoga Practice during Pregnancy


A woman's body changes not only throughout her life but also during pregnancy. A growing fetus can affect the alignment of your pelvis, leading to issues with your navel.

When you're pregnant, you're more susceptible to complications with your joints and muscles that can cause discomfort or even pain in certain areas of your body. One way that many people find relief is by practicing yoga during their pregnancy.

Safe Yoga Poses for Pregnant Women

If you are thinking about doing this for yourself or considering it with someone else, be mindful of some precautions you should take before taking on the practice.

1. Child's Pose

A child's pose can help with a lot of things, including relieving body aches and pains. Lie on the ground with your knees under your torso and your toes pointing to 4 corners of the room. Press down on your feet for a few breaths to lengthen the muscles in your legs as you breathe deep into your abdomen. Allow as much as 30 seconds for this pose to be relaxing before moving on to the next one.

2. Bridge Pose

In bridge pose, you'll make an arch towards your head from only half of the way across from one leg to another. While the other knee is tucked up to your chest, slowly lower down to release the tension in your body. When you feel ready, slowly lift your hips off the ground before sitting back up. Repeat on both sides before moving on to the next pose.

3. Downward Facing Dog

The downward-facing dog can help with support in your back when you are attempting to bring more energy into you. Sit on all fours with your heels on the ground and hands placed under your shoulders, and then gently arch forward with spine straight, rolling forward onto knees. Keep your chest lifted and hips high, and keep your head between your arms.

4. Cat and Cow Pose

Cat and cow pose helps to stretch out the spine while gently moving the vertebrae. It can also help relieve some of the tension of pregnancy that is caused by swelling in the joints. Start by kneeling on all fours, then look down at your hands while arching backward, lifting your head towards the ceiling.

When you're ready to move on, reverse it by raising your head up towards the ceiling while curling forward onto all fours with your spine curved like a seashell. Repeat this a few times before ending with the downward-facing dog for about thirty seconds.

Yoga Poses to Avoid during Pregnancy

There are certain yoga poses that you should during pregnancy. Your fragile body may not be able to take the pressure exerted by these yoga poses. Doing these yoga poses during exercises may do damage to your and your baby’s health. Here are a few yoga poses that you need to avoid during pregnancy:

  • Over-stretch
  • Twists
  • Jumps
  • Fast breathing
  • Inversions
  • Back bending
  • Abdominal work
  • Lying on the belly
  • Lying on the back

Be careful with all of these mentioned yoga poses during pregnancy for a better impact on your health. Not every yoga pose is safe for everyone.


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