Pregnancy is a time filled with lots of changes and new experiences. And usually, moms can continue their usual lifestyle without making drastic changes. But when it comes to fitness, it’s important to proceed with caution. Yoga is a wonderful practice during pregnancy, but some moves can be risky. So, to keep you and your little one safe, remember to avoid these yoga moves.
Yoga expert and creator of Revive Yoga, Heidi Kristoffer, says if you have a “strong, consistent practice”, you can continue yoga once you get pregnant. However, she warns that “being pregnant is NOT the time to “go big” with new yoga moves that your body has never known.”
On top of this, it’s a good idea to avoid specific yoga moves – even ones you’re familiar with.
For a safe and uplifting yoga practice, here’s a quick list of moves Kristoffer says to avoid during each trimester.
First trimester poses to avoid
- No jump backs
- No inversions
- No closed twists
- No heated pranayama (heated breathing exercises)
Second trimester poses to avoid
- Avoid Shoulder Stands, but try the Reclined Goddess Pose instead
- No belly poses, such as Cobra, Bow Pose or Locust
- Jump backs are okay if they were a consistent part of your pre-pregnancy yoga practice
Third trimester poses to avoid
- Avoid poses lying flat on your back
- Avoid balancing poses unless you have a nearby support
- Avoid strenuous yoga flows that make you breathless
- Avoid pushing yourself through difficult poses. This can cause injury since ligaments are lengthening in preparation for birth
When doing yoga during pregnancy, it’s also important to listen to your body. So, if you try a pose that “should” be okay, but it doesn’t feel right, respect that and don’t push yourself. It’s important to be kind, compassionate and loving to both you and your little one.