What yoga postures should be avoided during pregnancy?
Pregnancy is not an illness—it’s a natural, powerful, and often transformational phase of life. But even though you’re not sick, your body is changing in remarkable ways, and your yoga practice should reflect that. Whether you’re newly pregnant or well into your third trimester, some yoga poses simply aren’t safe or helpful anymore. That doesn’t mean you have to stop practicing – it means it’s time to adapt and support your body in a more intentional way.
In this post, I’ll walk you through the most common yoga poses to avoid during pregnancy, explain why they might pose risks, and offer safe and nourishing alternatives that still help you feel grounded, strong, and connected.
Common yoga poses to avoid during pregnancy (and what to try instead)
Closed twists
Avoid: Ardha Matsyendrasana (Half Lord of the Fishes), Parivrtta Parsvakonasana (Revolved Side Angle)
Why: These compress the abdomen, reduce circulation to the uterus, and strain the abdominal wall.
Try instead: Open twists—keep the twist gentle and away from the belly, focusing on upper back and shoulder mobility.
Prone (belly-down) poses
Avoid: Bhujangasana (Cobra), Dhanurasana (Bow), Salabhasana (Locust)
Why: These put pressure directly on your belly and can worsen lower back pain.
Try instead: Supported backbends – such as Ustrasana (Camel) using bolsters and cushions, or the seat of a chair.
Intense core work poses or deep backbends
Avoid: Navasana (Boat), Chaturanga, Ustrasana (Camel), Urdhva Dhanurasana (Wheel)
Why: These can overstretch or separate abdominal muscles, increasing the risk of diastasis recti.
Try instead: Gentle core toning like Bird Dog, Hovering Cat, or pelvic tilts on all fours or against a wall. For chest opening, try Reclining Butterfly or Gomukhasana arms.
Wide stance forward folds
Avoid: Wide-legged forward fold (Prasarita Padottanasana), Wide-angle seated forward bend (Upavistha Konasana)
Why: These poses stress the pubic symphysis, potentially causing pain or dysfunction.
Try instead: Keep a narrower stance and use props for support.
Deep lunges or one-sided hip openers
Avoid: Eka Pada Rajakapotasana (Pigeon Pose), deep lunges
Why: Uneven weight distribution can destabilize the pelvis and aggravate pelvic girdle pain.
Try instead: Gentle hip openers with both hips level and supported, such as Supported bound angle pose or kneeling lunges with props.
Inversions or complex balancing poses
Avoid: Headstands, Handstands, and other advanced balancing poses
Why: A shifting center of gravity increases fall risk; inversions can cause dizziness.
Try instead: Downward-Facing Dog (Adho Mukha Svanasana) or Standing Forward Fold (Uttanasana) – only if they feel steady and grounding for you.
Forceful, fast breathing practices
Avoid: Kapalabhati (Skull Shining Breath), Bhastrika (Bellows Breath), and breath retention
Why: These can cause unnecessary tension or reduce oxygen supply.
Try instead: Soft, steady breathing like Ujjayi or Three-Part Breath – safe and soothing for you and baby. Learn more pregnancy-friendly pranayamas here.
Use caution with:
Lying on your back after 28 weeks – This can compress the vena cava and reduce blood flow to your baby. Prop yourself up or lie on your left side instead.
Deep squats – Avoid if you have hemorrhoids, prolapse, incontinence, or any discomfort in the pelvic area.
Honor your body and your baby
Pregnancy is the ultimate invitation to slow down, listen closely, and move with intention. You don’t have to “power through” yoga the way you did before—you get to soften into it. Trust your instincts. If something doesn’t feel right, skip it. Your body already knows what to do.
Ready to support your body with safe, balanced movement?
Download my FREE pregnancy yoga series: “Balanced Before Birth”.
You’ll get:
- A short prenatal-friendly yoga sequence
- Guided breathing and relaxation techniques
- Modifications for common poses
- Journal prompts to stay grounded and mindful
Click here to get access to the series and feel confident, calm, and connected as you prepare for birth.
You deserve a practice that supports your changing body and honors this sacred time. Let your yoga be a source of strength, softness, and deep inner balance.
