Pregnancy Yoga Poses to Avoid and Why
Yoga can be one of the most supportive tools during pregnancy—but not all poses are created equal when you're growing a baby. While gentle movement, breathwork, and stretching are incredibly beneficial, some traditional yoga postures may no longer be safe or appropriate for your changing body.
Knowing what to skip (and why) can help you practice with confidence and keep both you and your baby safe and supported.
Why Certain Poses Should Be Avoided in Pregnancy
As your body changes to support your baby, your center of gravity shifts, your joints become more flexible due to relaxin (a pregnancy hormone), and your organs adjust to make space for your growing uterus. Some poses may compress your belly, over-stretch your ligaments, or increase your risk of falling or dizziness.
The goal of prenatal yoga is to support your body—not stress it.
Top Yoga Poses to Avoid During Pregnancy (and What to Do Instead)
1. Deep Backbends (e.g., Wheel Pose or Full Camel)
Why to avoid: Can overstretch the abdominal muscles and compress the lower back.
Try instead: A supported bridge pose or gentle chest opener over a bolster.
2. Strong Twists (e.g., Revolved Triangle or Seated Twists)
Why to avoid: Deep twists compress the uterus and can strain the spine.
Try instead: Gentle open twists from the shoulders, keeping the belly soft and spacious.
3. Lying Flat on Your Back (Especially After the First Trimester)
Why to avoid: The weight of your uterus can compress the vena cava (a major vein), reducing blood flow and causing dizziness or nausea.
Try instead: Rest on your left side with a bolster or use a reclined position with cushions.
4. Inversions (e.g., Headstand or Shoulder Stand)
Why to avoid: Increased risk of falls and blood pressure changes, especially if you're not experienced.
Try instead: Legs up the wall (with support), or supported downward dog with knees bent.
5. Strong Core Work (e.g., Boat Pose or Crunches)
Why to avoid: Can worsen diastasis recti (abdominal separation).
Try instead: Gentle pelvic tilts, modified side planks, and breath-based core engagement.
6. Hot Yoga or Overheating
Why to avoid: High temperatures can raise your core body temp, which may be harmful in pregnancy.
Try instead: Practice in a well-ventilated, cool space and hydrate often.
Listen to Your Body—It's Your Best Teacher
Every pregnancy is different. What feels great one day might not the next. The most important thing is to stay tuned in. If a pose feels off, skip it. Use props, move slowly, and give yourself permission to modify or rest.
Prenatal yoga is not about “doing it all”—it’s about supporting your body through one of the most powerful transitions of your life.
💛 Want a safe, guided way to move during pregnancy?
Explore our prenatal yoga video library, full of trimester-specific flows, modifications, and meditations you can do from home—pajamas welcome.
Because your body is working hard. Your movement should feel nourishing, not risky.
