Yoga During Pregnancy: The Dos and Don'ts

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If you are a lady who loves her yoga, then you may feel out of the loop when you are pregnant and may be confused about the dos and don’ts of yoga during pregnancy. The first thing to realize is that you don’t need to give up your yoga practice just because you are pregnant. In fact, it is safe to say that you and your baby can benefit greatly from yoga. Much of the benefit is in the relaxation, but it isn’t limited to that. It can also support healthy pregnancy weight gain

When you are in the first trimester of pregnancy--that is, the first three months--you can benefit from the calm and nutrient-rich blood flow to the fetus and to the supporting organs that are crucial to fetal development as the baby’s own organs grow. However, this is the safest time of the pregnancy for yoga. When you reach the second trimester and beyond, you have to adjust your routine and temporarily give up some of the techniques that you may have been using.

Yoga During Pregnancy: Second Trimester

In this trimester, you have to be aware that the fetus can be knocked around inadvertently. We strongly suggest that you hold a discussion with your physician about integrating your yoga routine into your prenatal care. Understand that poses that lift and expand the pelvis are out of the question, particularly in a crab-crawl type of position. However, most poses that you do should be safe.

You and Your Yoga Instructor

If you have a good relationship with your yoga instructor, then you should be able to have a candid conversation about your pregnancy and yoga. If your instructor has no experience in this area, then you need one who does; otherwise, don’t engage in yoga at this time. Some yoga studios have special classes for pregnant women who are in different stages of pregnancy. If need be, take a private class at a yoga studio that offers specialized knowledge or instruction in yoga for pregnant women.

Hot Yoga During Pregnancy--A Serious “Don’t”

Hot yoga is all the rage amongst yoga students, and it’s a highly beneficial method--unless you are pregnant. The temperature exceeds that of a dry sauna at well over 100 degrees Fahrenheit. This is very dangerous for the mother and fetus as their blood pressure either spikes or drops through the floor. Either way, hot yoga could potentially result in a miscarriage.


These are the basic dos and don’ts of yoga during pregnancy. Everyone is different, so be sure not to follow blindly what another person does or apply general advice to yourself unquestioningly. Ask your doctor and devise a program that is suited to you.