International Yoga Day 2025: 10 Poses of Yoga to avoid pregnancy

Practicing yoga can be a great way to support both physical and emotional well -being. This is true for pregnant mothers. Ancient practice can help reduce stress in pregnant women and help them in postpartum recovery. Although some poses can help increase the flexibility of the spine, while others can improve digestion, they may not be perfect for expectant mothers. There are postures that need to be careful with the safety problems during pregnancy. Navigation that poses are safe and which should be avoided by doing prenatal yoga can be very confusing. So, keep scrolling to know yoga to avoid pregnancy.

Is it good to do yoga during pregnancy?

This is usually good because prenatal yoga has the benefit. This has a positive effect on anxiety, depression, stress and shorter duration, according to studies published in BMC pregnancy and mouths. According to a study published in additional therapy in clinical practice, it can reduce premature birth and improve weight at the birth of newborns. Another study published in the Clinical Medicine magazine has shown that physical activity, including yoga, could contribute to faster recovery after delivery.

“But you need to remember that every stage of pregnancy requires a slightly different yoga approach,” says phenyl Purochitis expert.

• First trimester (weeks 1–12): Make a soft breath (pranum) and soft stretching.
• Second trimester (13-26 weeks): If you start to experience a variable posture and a growing belly, modified standing poses such as Warrior II and cat’s pose, you can do.
• Third trimester (weeks 27-40): There will be pressure on the pelvic bottom and you can feel fatigue during this time. “The gentle side is stretched, and soothing breathing can be performed during this trimester,” the expert says.

Yoga poses to avoid pregnancy

Although for most people it is a safe and useful practice, there are certain poses of yoga that need to be avoided during pregnancy:

1. Wheel Pose (Chakrasan)

It is a posture that can increase the flexibility of the spine, open the chest and shoulders and increase energy. But this is one of the supplies of yoga to be avoided during pregnancy. “This deep turn has a lot of pressure on the abdominal wall, which can strain the uterus and redirect ligaments. It can also lead to imbalance and dizziness,” Purochitis says.

2. Motted Posa triangle (ParivartTa Trikonasana)

This is a pose for yoga to improve digestion and strengthen your feet and spine. But this is one of the rulings of yoga, which should be avoided during pregnancy, because twisting the torso squeezes the belly. This can potentially limit the blood flow to the fetus and create intra -Brush pressure.

3. Home Rose (Sirsasana)

Some of the advantages of the head rack include an increase in circulation in the brain, improving concentration and balance, as well as strengthening the shoulders and hands. But this is one of the rulings of yoga to be avoided during pregnancy, since changes in blood pressure and equilibrium, expecting that this posture makes it risky. “The fall can be dangerous for both the mother and the child,” the expert says.

4. Postavy dancer (Natarjasan)

It opens the chest and the flexors of the thigh, as well as the legs and arms. “This disputes the balance that is often disturbed, waiting for the shift of the center of gravity. The fall during pregnancy can harm, making it one of the yoga regulations to avoid pregnancy,” the expert says.

5. Posa of the boat (Navasana)

Some of the benefits of Navasana are that it can strengthen the main muscles, thigh tones and hips, as well as improve focus and endurance. “This intensive interaction can aggravate Remostasis (abdominal muscles) and uterine tension,” the expert says.

6. Varona Posa (Snake)

This asana is good for holding the hands and strength of the kernel, improvement of coordination and increased mental attention and confidence. Balancing and pressure on the wrist make this posture dangerous during pregnancy. Falling forward when performing a posture can lead to abdominal injury.

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7. Sitting forward (Paschimottanasana)

It stretches the hips and spine, soothes the nervous system and improves digestion. This is one of the supplies of yoga to be avoided during pregnancy because it squeezes the abdomen and can limit the baby’s oxygen supply. It also put pressure on the spine and the uterus.

8. The camel pose (ustrasana)

The camel pose is good for opening breasts and lungs, improving posture and energy. Deep shutdown can cause abdominal muscles and dizziness. “The fall of the head can suddenly lower the blood pressure when performing this posture,” the expert says.

9. Posa of the locusts (Salabhasan)

It can strengthen the back muscles, improve the flexibility of the spine and increase endurance and posture. “Lying on your stomach is not recommended after the first trimester from the growing uterus, and the lifting legs can strain the waist and the uterus,” Purochitis says.

10. Fish Posa (Matsyasana)

It dilates the chest and lungs, relieves tension in the neck and shoulders, and stimulates the organs of the throat and abdomen. This deep breast discoverer involves the bending of the back, lying down, which may endanger the bleeding and emphasize the abdomen during pregnancy.

Yoga can help wait for moms, but choose the right asanas and do not ignore the discomfort. In fact, there are yoga poses that need to be avoided during pregnancy. If you expect a rest from the stand and lapels. Also, consult a gynecologist before you try prenatal yoga.