Is Yoga Safe In Pregnancy? When to Try Yoga

4 min read

When you’re pregnant, it’s important that you still stay active with low-intensity exercises. One of the exercises many pregnant women look into is prenatal yoga, which is a great way to relax and stay fit.


But is yoga safe in pregnancy?


The short answer is YES, yoga is beneficial during pregnancy, but you have to take precautions.


Read on to learn more!


Is Yoga Safe in Pregnancy? The Benefits of Prenatal Yoga

Prenatal yoga is a healthy practice to take up during pregnancy, and these are the reasons why:


            1.         It can support your ever-changing body, as yoga can help stretch and strengthen your muscles. This can ease the way your body supports your growing stomach.

 2. Prenatal yoga can help tone your physical body, particularly your abdominal and hip muscles, and pelvic floor. This is important to prepare for childbirth! 

            3.         You learn more about mindful breathing, which will prepare you for labor as you loosen your body up. Your mind will also relax, feeling looser with your energy and mood levels up!

            4.         Besides mindful breathing, you learn a lot about mindfulness as well, giving you a chance to connect with your growing baby! Certain poses allow you to sit and relax, breathing deeply as you stay in the moment, appreciating the time you have in this process.

            5.         Do you suffer from pregnancy symptoms such as nausea, insomnia, lower back pain, or headaches? Prenatal yoga allows you to stretch and tone the muscles, which helps your blood circulate efficiently. This will then help release tension and lessen any pain you experience.

            6.         One study shows that women who practice yoga during pregnancy are less likely to deliver a low-weight baby or have pre-term labor. This is because you are healthier, and a healthy mama will more likely have a healthy baby!


How to Practice Prenatal Yoga

Now that you know the wonders of prenatal yoga, you can only reap the benefits when done right.


So make sure you follow these tips for a fun yoga session:


            •           Avoid doing any poses using your back after your first trimester, as this reduces the blood circulation to your uterus. Also, don’t d poses that would stretch your muscles too much, particularly the abdominal muscles. This puts you at risk for injuries.

            •           After the second trimester, your center of gravity begins to shift with a growing bellow. When you’re doing a standing pose, use your heel to the wall or have a chair for support to avoid losing balance.

            •           Don’t do Bikram or hot yoga, which can endanger your baby’s health.

            •           Listen to your body as you perform yoga poses. If you feel pain or discomfort, stop and take a break. If you can’t do certain poses, you can modify the pose when your body begins to change.


Here are the poses safe for prenatal yoga:

            •           Butterfly stretch

            •           Cat-cow

            •           Cobra

            •           Seated or standing forward bend

            •           Triangle pose


Poses to avoid in pregnancy:

            •           Backbends or poses on your back

            •           Poses that have you balance on one leg

            •           Camel

            •           Handstands or headstands


I highly recommend that you join a prenatal yoga class, so your instructor will guide you to the right posture when performing various poses. Plus, you get to socialize with other pregnant mamas, making it a more fun experience!


Yoga is an amazing exercise for everyone, including pregnant women. While it has many benefits for both you and your little one's mind and body, you also need to be wary about the poses you plan to do.


Make sure that you talk with your doctor to see if you’re allowed to do prenatal yoga and make sure to begin gradually. Good luck and have fun!

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