What Yoga Poses Must Be Avoided During Pregnancy?

The essential yoga poses to avoid during pregnancy are those that compress the belly, risk a fall, or cause overheating. You must skip deep closed twists, all belly-down poses (like Cobra or Locust), strong core work (like Boat Pose), inversions (like Headstand), and lying flat on your back for too long after the first trimester. These poses can strain abdominal muscles (risking diastasis recti), reduce blood flow to the baby, or destabilize joints loosened by the hormone relaxin.

Pregnancy is such a beautiful journey, Mama. Your body is growing, and your heart is opening. A new life is forming inside you. But as your body changes, your yoga needs gentle care. The poses that once felt easy or strong may now need a softer touch. Now you need, slow stretches, calm breathing, and loving awareness.

Some pregnancy yoga poses to avoid can press on your belly or strain your joints. Deep twists, belly-down positions, or heavy abdominal work may have felt powerful before, but now they can be risky. Your body is whispering, “Be kind, I’m doing something wonderful.”

In this guide, we’ll talk about the most important yoga poses to avoid during pregnancy and how to move safely with love and care. So unroll your mat, take a deep breath, and move with care. You deserve a yoga flow that feels calm, kind, and full of love. This is important for you and your little one growing inside.

Why Pregnancy Changes Your Yoga Practice: The Science of Safety

Before we dive into poses, let’s understand a bit about prenatal yoga safety. This is why your body needs gentle changes now. During pregnancy, your body changes in many ways. Hormones like relaxin make your joints soft and loose. This helps your body prepare for birth. But it also makes it easy to stretch too far or hurt a muscle.

Your belly grows each week. This changes how you move and balance. Some yoga poses press the belly or twist the body too much. These movements can cut off blood flow or cause pain. These movements can be risky for you and your baby. It’s best to skip deep twists, strong stretches, and tight core poses.

Lying flat on your back for a long duration is risky, too. The baby’s weight can press on a major vein. This may slow blood flow to your heart. You might feel dizzy, weak, or short of breath. That’s why it’s safer to lie on your side or use props for support.

Pregnancy yoga should feel light and calm. It’s not about pushing hard or showing strength. It’s about care, safety, and peace. Always listen to your body. If something feels wrong, stop right away.

According to the American Pregnancy Association, gentle prenatal yoga can help improve flexibility, reduce stress, and support your body’s natural changes when practiced safely. For more expert advice, see the Mayo Clinic guide to prenatal yoga or Tune Healthy.

Before starting yoga, talk to your doctor or a prenatal yoga teacher. They can help you know which poses are safe for your stage. With care and gentle moves, yoga stays a safe and loving practice — for you and your growing baby.

Essential Safety Rules for Prenatal Yoga

Before you roll out your mat, keep these simple prenatal yoga safety tips in mind. They’ll help you feel calm and confident in every move. Prenatal yoga is about care, not challenge. Your body is changing every day, so gentle movement is key. Listen closely to your body. If a pose feels painful or strange, stop right away. Discomfort is your body’s way of saying, “slow down.”

Avoid deep twists or poses that press on your belly. These can strain your abdomen or reduce blood flow. Always give your baby space. Keep your movements open, light, and slow. Avoid overheating, too. A cool and calm space keeps both you and your baby safe.

Props are your best friends in prenatal yoga. Use a bolster, yoga block, or wall for balance and comfort. These tools help you stay supported and relaxed during every pose. They also prevent you from overstretching or losing balance.

Breathe slowly and deeply. Try to keep your heart rate steady and your mind calm. Smooth breathing keeps your body relaxed and helps your baby get enough oxygen.

Focus on grounding, not performance. You don’t have to reach the deepest stretch or hold a pose for long. Prenatal yoga is about feeling safe and present, not perfect.

Each practice is different because your body changes daily. Be kind to yourself. Take rest when needed. With gentle awareness and steady breath, yoga can help you stay strong, peaceful, and deeply connected to your growing baby.

9 Yoga Poses to Avoid During Pregnancy

Here are 9 unsafe yoga poses during pregnancy that you should skip. And also the gentle, safe alternatives for each.

1. Deep Backbends (Wheel Pose / Urdhva Dhanurasana)

• Why unsafe: During pregnancy, deep backbends like Wheel Pose are not safe. Your belly is already stretching and growing each day. When you bend too far back, you pull the belly muscles even more. This can cause pain or strain in your abdomen and lower back.
• Possible risks: Backbends also put pressure on the ligaments that hold your uterus. These ligaments become softer because of the hormone relaxin. When you push too deep, you can overstretch or cause pain later. It might feel fine at first, but your body can react afterwards. Another concern is balance. As your centre of gravity shifts, it becomes easier to lose balance or feel dizzy during deep bends. That’s why it’s best to avoid poses that stretch the front body too much or force the spine into an extreme arch.
• Safe alternative: Try gentle and supported versions instead. Bridge Pose or Supported Fish Pose are safe and calming choices. They open the chest and shoulders while keeping the belly protected. Use a yoga block, cushion, or bolster for comfort. Move slowly, breathe softly, and stop if you feel any tightness. During pregnancy, less is more — gentle movement keeps both you and your baby safe and relaxed.

2. Closed or Deep Twists (Revolved Triangle, Revolved Chair)

• Why unsafe: Closed or deep twists are not safe during pregnancy. These poses compress your belly and the organs inside. When you twist deeply, your growing baby bump gets squeezed. This can make you feel tight or uncomfortable. The movement also puts stress on your spine and abdominal muscles, which are already working hard to support your body.
• Risk: Deep twisting can reduce blood flow to your uterus. It may also limit oxygen supply to your baby. During pregnancy, your focus should be on creating space, not compression. Strong twists can also pull on the soft tissues and ligaments around your belly. This might lead to pain or strain, especially in the lower back or sides.
• Safe alternative: Try gentle and open twists instead. In open twists, you turn your chest outward, away from your belly. This keeps your baby safe and gives your body more room to breathe. Gentle seated rotations or open spinal twists are perfect options. You can sit on a cushion or block for support. Keep your movements slow, soft, and mindful. Breathe deeply and let your body guide you. In pregnancy, gentle openness always feels better than deep pressure.

3. Strong Core Poses (Boat Pose, Plank Variations, Crunches)

• Why unsafe: Strong core poses are not safe during pregnancy. These movements create extra pressure on your abdominal muscles. During this time, your abs are already stretched and working to support your growing belly. When you do poses like Boat Pose, Plank, or Crunches, that pressure can strain the connective tissue between your abs. This can lead to discomfort and may slow down healing after birth.
• Risk: Strong core work can cause or worsen diastasis recti, a separation between the abdominal muscles. This condition can lead to a bulging belly, weak core, or back pain later. It may also increase pelvic pressure, making you feel sore or unstable in your lower body. Remember, pregnancy is not the time for “flat abs” or intense crunches—it’s the time to protect your core from overwork.
• Safe alternative: Try gentle pelvic tilts or supported Cat-Cow instead. These movements softly strengthen your core and ease tension in your lower back. In pelvic tilts, focus on moving your pelvis slowly and breathing deeply. In supported Cat-Cow, let your belly hang naturally as you round and arch your back with ease. Both poses build gentle stability and keep your body relaxed. Always listen to your body—move slowly, breathe calmly, and focus on comfort. Safe, soft strength will help you stay balanced and connected throughout your pregnancy.

4. Belly-Down Poses (Cobra, Locust, Bow Pose)

• Why unsafe: Belly-down poses are not safe during pregnancy. In these poses, your body presses directly against the floor, putting pressure on your growing belly. After the first trimester, this can feel uncomfortable and even painful. The weight of your body can strain your abdomen and lower back, and it also limits space for your baby to move freely.
• Risk: Lying on your stomach can put stress on your uterus and internal organs. It may reduce blood flow and oxygen supply to your baby. This pressure can also stretch or weaken the muscles that support your bump, leading to tension or soreness in your lower back. As your pregnancy progresses, these poses can make you feel breathless or heavy in your chest.
• Safe alternative: Try hands-and-knees poses that gently strengthen your back and core. Simple movements like Tabletop or supported spinal stretches are perfect choices. In these poses, your belly hangs freely, giving your baby space and your spine relief. You can also add gentle Cat-Cow movements for flexibility and comfort. Move slowly, breathe deeply, and stay relaxed. Gentle support is always safer than belly pressure during pregnancy.

5. Deep Forward Folds (Seated Forward Bend / Paschimottanasana)

• Why unsafe: Deep forward folds are not safe during pregnancy. When you bend forward deeply, your belly gets pressed and your lungs have less room to expand. This can make breathing difficult and uncomfortable. As your bump grows, forward folds also pull on your lower back and hamstrings, which are already more flexible due to pregnancy hormones.
• Risk: These deep bends can strain your lower back and overstretch the soft ligaments that support your hips and pelvis. Overstretching may lead to instability or pain in the lower body. The pressure on your abdomen can also reduce blood flow and create tension around your belly area. Instead of folding deeply, focus on keeping space for your baby and breathing freely.
• Safe alternative: Try Wide-Legged Forward Folds with props or bent knees. Spread your legs wide to make room for your belly, and place a bolster, cushion, or folded blanket under your hands or chest for support. You can also sit on a yoga block to lift your hips and ease the stretch. Keep your spine long and move slowly. This gentle version releases tension, supports your body, and keeps your baby safe and comfortable.

6. Inversions (Headstand, Shoulder Stand, Handstand)

• Why unsafe: Inversions are not safe during pregnancy. These poses place your head below your heart and require strong balance and control. During pregnancy, your center of gravity changes, making balance harder to maintain. Inversions can also affect your blood pressure, which naturally fluctuates at this time. Sudden upside-down movements may leave you lightheaded or unsteady.
• Risk: You may feel dizzy, disoriented, or even lose balance and fall. A fall during pregnancy can be dangerous for both you and your baby. These poses can also create pressure in your abdomen and restrict blood flow if not done carefully. Even experienced yogis may find inversions uncomfortable or unstable as their bodies change. It’s always safer to avoid poses that challenge balance or cause strain.
• Safe alternative: Try Legs-Up-the-Wall Pose (Viparita Karani) instead. This gentle, supported inversion improves circulation and soothes tired legs without any pressure or risk. Simply lie on your back with your hips slightly elevated on a folded blanket and rest your legs against the wall. Breathe deeply and relax your body. This pose calms your mind, reduces swelling in the feet, and brings peaceful rest — a perfect way to enjoy the benefits of inversion safely during pregnancy.

7. Hot Yoga and Overstretching Styles

• Why unsafe: Hot yoga and intense stretching classes are not safe during pregnancy. In hot yoga, the room temperature is very high, which can raise your body temperature too much. During pregnancy, your body already works hard to cool itself and support your baby. Extra heat can make you feel faint, dizzy, or tired very quickly. Overstretching styles are also risky because pregnancy hormones loosen your joints and ligaments, making it easier to stretch beyond your safe range.
• Risk: Overheating can lead to dehydration and may affect your baby’s healthy growth. It can also raise your heart rate too high and reduce blood flow to your uterus. Overstretching, on the other hand, can cause joint pain or long-term instability in your hips, knees, and lower back. These risks increase as your pregnancy progresses and your balance changes.
• Safe alternative: Choose a gentle prenatal yoga flow in a cool, airy space. Keep the room well-ventilated and drink water often. Focus on slow, mindful movements that open your body softly without pushing limits. Gentle stretches, light breathing, and supported poses will keep you strong, calm, and comfortable. Your goal is not intensity—it’s balance, safety, and peace for you and your baby.

8. Deep Hip Openers (Pigeon Pose, Full Lotus)

• Why unsafe: Deep hip openers are not safe during pregnancy. Poses like Pigeon or Full Lotus require deep external rotation of the hips, which can overstretch your joints. During pregnancy, your body produces hormones like relaxin that make your ligaments looser to prepare for birth. While this is natural, it also means your joints are more fragile and need extra care.
• Risk: Overstretching the hip area can cause pelvic pain or instability, especially around the sacroiliac (SI) joints. You might feel discomfort when walking, standing, or changing positions. Deep hip openers can also pull unevenly on your pelvis, creating tension in your lower back or groin. As your belly grows, your balance changes too, increasing the risk of strain or misalignment.
• Safe alternative: Try the Supported Butterfly Pose or the Reclined Bound Angle Pose instead. In Supported Butterfly, sit with your feet together and knees apart, using blocks or cushions under your thighs for gentle support. In Reclined Bound Angle Pose, lie back with your upper body supported by pillows and let your knees drop open comfortably. Both poses relax your hips, improve blood flow, and ease tension safely. Move slowly, breathe deeply, and let gravity do the work — softness is your strength during pregnancy.

9. Balancing Poses Without Support (Tree Pose, Warrior III)

• Why unsafe: Balancing poses without support are not safe during pregnancy. As your belly grows, your centre of gravity shifts, and it becomes harder to stay steady. Even if you had a strong balance before, your changing body weight and looser joints can make you feel wobbly. Trying to hold balance poses on one leg may cause strain or sudden loss of balance.
• Risk: You could slip, lose footing, or fall — and that can be dangerous for both you and your baby. A small fall can still create stress on your joints, hips, or abdomen. These poses also put extra pressure on your standing leg and pelvis, which are already working harder to support your body.
• Safe alternative: Use a wall or sturdy chair for support whenever you practice balance poses. You can still enjoy gentle versions of Tree Pose or Warrior III by keeping one hand on the wall and your gaze steady. Focus on slow, mindful movement and steady breathing instead of holding the pose for long. Balance in pregnancy is not about perfection — it’s about staying safe, stable, and calm.

Quick Reference: The Must-Avoid Yoga Poses During Pregnancy

Mama, here’s a quick guide to help you stay safe on the mat. This table lists the key poses and practices you should avoid during pregnancy.

Trimester-Specific Safety: Moving with Your Baby

Pregnancy is a journey of beautiful change. Each trimester brings new experiences for your body and your baby — and your yoga practice should grow with it. Listening to your body is the most loving thing you can do. Here’s how to stay safe and supported through every stage.

First Trimester:

In the early weeks, your body is adjusting to big hormonal changes. You may feel tired, dizzy, or more sensitive to heat. During this time, avoid poses that cause overheating or involve strong abdominal work like Planks, Boat Pose, or Crunches. Overexertion can raise your body temperature too much, which isn’t safe for your baby’s early development. Instead, focus on slow breathing, gentle stretching, and relaxation to help manage fatigue and nausea. Rest often and move only as much as feels right for you.

Second Trimester:

As your belly begins to grow, your balance and comfort start to shift. Avoid any pose that compresses your abdomen or requires lying face down, such as Cobra or Bow Pose. Your baby needs space, and pressing into your belly can cause strain or discomfort. Choose open, spacious movements like gentle side stretches, seated forward bends with wide legs, and supported backbends. Props like bolsters, blocks, and cushions can make these poses even safer and more relaxing.

Third Trimester:

In the final stage, your body is preparing for birth. Avoid poses that challenge your balance or require lying flat on your back for long periods. These can reduce blood flow and cause dizziness. Focus instead on relaxation, gentle hip-opening, and restorative poses. Movements like Supported Butterfly, Wide-Legged Child’s Pose, and Side-Lying Rest help you stay calm, open, and connected to your breath.

Move softly, breathe deeply, and remember—your practice now is about peace, not performance. Mama, you’re growing life. Honor your strength with gentleness.

Safer Alternatives: How to Modify Your Flow

During pregnancy, yoga should feel gentle, supportive, and safe. Here are a few safe prenatal yoga poses and easy ways to modify your flow. Many traditional poses can be easily adjusted to suit your changing body. Small modifications can make a big difference in keeping you and your baby comfortable.

Try prenatal-friendly versions of common poses. Instead of deep forward folds, open your legs wider to create space for your belly. Replace strong core work like Planks or Boat Pose with gentle pelvic tilts or supported Cat-Cow movements. For balance poses such as Tree or Warrior III, use a wall or sturdy chair for support. When you need to rest, choose Child’s Pose with wide knees or Side-Lying Savasana instead of lying flat on your back. These small changes protect your joints, improve circulation, and make your practice safer.

Props are your best friends during pregnancy. Use blocks, bolsters, straps, or cushions to support your body in every pose. They help you maintain proper alignment and reduce strain on your back, hips, and legs. Practicing slowly, with calm and deep breathing, allows your body to relax while keeping your mind centred.

Most importantly, practice under the guidance of a certified prenatal yoga teacher. They understand trimester-based modifications and can help you move safely through every stage. A trained instructor ensures that each pose supports your body’s needs and your baby’s well-being. Remember, prenatal yoga isn’t about doing more—it’s about doing what feels right. Move softly, breathe deeply, and honor your body’s wisdom.

Common Mistakes to Avoid in Prenatal Yoga

Mama, your yoga time is here to heal and support you. Before doing anything, you should be aware of what to avoid in prenatal yoga.

• One common mistake is ignoring body signals. If you feel dizzy, tired, or short of breath, that’s your body asking you to pause. Listen gently. Rest is part of yoga too.
• Another mistake is pushing too hard to “stay fit.” Pregnancy is not the time to challenge limits. It’s the time to create space, ease, and comfort for both you and your baby. Focus on gentle strength and calm breathing instead of intense workouts.
• Many moms also skip warm-up or cooling down, thinking it saves time. But these moments prepare your body and protect your joints. A few minutes of soft stretches before and after practice can prevent pain and fatigue.
• Lastly, forgetting hydration can lead to overheating and dizziness. Keep a water bottle nearby and sip slowly between poses.

Remember, prenatal yoga is about connection, not perfection. Move slowly, breathe deeply, and let your practice feel like a hug from the inside. You’re doing beautifully, Mama—trust your body and take it one breath at a time.

Final Words: Trust Your Body, Mama

Mama, remember—every pregnancy is different. What feels right for one person may not feel right for you, and that’s perfectly okay. Your body is changing every day, and it deserves care, kindness, and understanding.

Let your yoga practice be a soft space of self-love and patience. Move slowly, breathe deeply, and notice how your body responds. Some days you’ll feel strong and open. Other days, you may just want to rest. Both are part of your journey.

Always listen to your body—it’s wiser than you think. When you honor your limits, you create safety, peace, and balance for both you and your baby.

Remember, you’re growing life. That’s your truest and strongest yoga. No pose can ever match that grace.

If you’re new to prenatal yoga, consider joining a certified prenatal class or following trusted online guides who understand pregnancy needs. With mindful movement, gentle breath, and love in every step, your yoga practice can become a beautiful bond between you and your little one.

You’re doing amazing, Mama. Keep shining, keep breathing, and let joy lead your flow.

FAQ items (copy into a FAQ block for schema)

Q1: Can I do twists in early pregnancy?
A: Use gentle, open twists. Avoid deep, closed twists that press the belly.

Q2: Are inversions safe during pregnancy?
A: No. Inversions raise fall risk and blood pressure. Try Legs-Up-the-Wall instead.

Q3: When should I stop lying flat on my back?
A: After the first trimester, avoid long holds on your back. Use side-lying rest.

Q4: Is hot yoga okay while pregnant?
A: No. High heat can harm your baby. Choose cool, gentle prenatal classes.

Want a daily safe prenatal flow?

Read our guide: Prenatal Yoga Routine: 7-Day Plan for Every Trimester (Free Checklist Inside!).

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