Yoga Poses To Avoid During Pregnancy

Exercising during pregnancy has several benefits. It makes your skin glow; it improves your mood and makes it easier for you to get back into the pre pregnancy shape, once you have delivered your baby. Most importantly, it prepares your body for delivering the child in a safe way. Several reputed organizations such as American Pregnancy Association and American College of Obstetricians and Gynecologists recommend 30 minutes of exercising for pregnant women.

While most workouts are safe for pregnant women, yoga is considered to be especially good because it is low impact and therefore, ideal. However, it is crucial to understand that not all yoga poses are safe for pregnant women. Here are certain yoga poses you must avoid, if you are pregnant.

Yoga Poses To Avoid During Pregnancy


During pregnancy, you must avoid doing natarajasana. This is because natarajasana is a balancing exercise that requires you to balance on one leg. You should avoid doing is because during pregnancy, the center of gravity changes.

Therefore, if you do this exercise, chances are high that you would fall and this in turn, will harm the baby. So, avoid Natarajasana and other exercises that require you to balance on one leg.

Handstands And Headstands

Doing handstands and headstands are also not recommended during pregnancy. This is because these exercises require your body. This in turn, can deprive your baby from getting sufficient oxygen supply and can be fatal for it.

In general, inversion exercises are not recommended for pregnant women. However, one exception is the Adho Mukho Savasana that you can do for a limited time. However, this exercise is only recommended for women who have been doing yoga before pregnancy.

Uddiyana Bhanda

You may find it surprising that we have suggested avoiding Uddiyana Bhanda, which is a breathing exercise. Most women think that breathing exercises are safe during pregnancy. Well, this idea is partially true. Doing breathing exercises can be beneficial for pregnant women because they teach you to breathe correctly, which facilities delivery later.

However, you should avoid doing Uddiyana Bhanda because it requires you to hold your breath for few minutes and this could be dangerous for your baby.


If you are pregnant, avoid doing Ustrasana. This is because for doing this yoga pose, you have to stretch your abdominal muscles, which is not recommended. When you are pregnant, your stomach grows with every passing day.

As a result, the muscles become tight. If you do Ustrasana or any other exercise that requires you to put pressure on your abdomen, the abdominal muscles may tear, causing injury. So, be careful about abdominal exercises.

Cobra Pose

Cobra pose requires you to lie on your stomach, which is not recommended during pregnancy. This is especially important if you are in second or third trimester.

By second or third trimester, your stomach grows considerably and therefore if you lie on your stomach, it may put unwanted pressure on the uterus. For the same reason, you should also avoid upward facing dog and bow poses.

Enjoy the benefits of exercising by doing other recommended poses.

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