Yoga has gained significant popularity among women, and many continue their practice during pregnancy. It can help improve flexibility, strength, balance, and mental well-being. However, not all yoga poses are suitable for pregnant women. The body undergoes significant physiological changes during pregnancy, such as increased hormone levels, a growing uterus, and changes in the center of gravity. These changes make some yoga moves potentially dangerous during pregnancy. It is crucial for pregnant women to be aware of the specific poses to avoid to prevent any harm to themselves and their babies.
Standing Poses to Avoid
Deep Forward Bends with Straight Legs
In a standing forward bend like Uttanasana where the legs are kept straight, it can put excessive pressure on the abdomen and the lower back. The growing uterus may compress the abdominal organs and blood vessels, reducing blood flow to the fetus. For example, if a pregnant woman bends deeply from the hips with straight legs, it can cause discomfort and even dizziness. Instead, a modified forward bend with bent knees can be practiced to reduce the pressure on the abdomen.
Another similar pose is Prasarita Padottanasana. The wide-leg stance and deep forward fold can also strain the lower back and abdomen. Pregnant women should avoid this pose or limit the depth of the fold and keep the knees slightly bent.
Intense Balance Poses Requiring High Concentration and Stability
Poses like Natarajasana (Dancer’s Pose) which require a significant amount of balance and strength can be risky. The body’s center of gravity shifts during pregnancy, and attempting such a pose may lead to a loss of balance and a fall. Falls during pregnancy can have serious consequences for both the mother and the fetus. For instance, the sudden impact from a fall could cause premature labor or injury to the mother. It is better to focus on more stable standing balance poses like Tree Pose with proper modifications.
Vrksasana (Tree Pose) in its advanced form where the foot is placed high on the inner thigh and the body is leaned forward or backward should also be avoided. A modified version with the foot placed lower on the calf and minimal body lean is a safer option.
Seated Poses to Steer Clear Of
Twisting Poses with Strong Torque
Poses such as Ardha Matsyendrasana (Half Lord of the Fishes Pose) involve a deep spinal twist. During pregnancy, the growing uterus can make these twists uncomfortable and potentially harmful. The twist can put pressure on the abdomen and may affect the position of the fetus. For example, if a pregnant woman performs a strong twist, it could cause the uterus to compress the intestines or other organs. A gentle seated twist with less rotation and more focus on lengthening the spine can be considered instead.
Marichyasana (Sage Pose) series, which includes various levels of twisting, should also be avoided. These poses can cause strain on the abdominal muscles and the back, especially as the pregnancy progresses.
Seated Forward Bends with Excessive Pressure on the Abdomen
Paschimottanasana (Seated Forward Bend) when practiced with the intention of reaching the toes forcefully and compressing the abdomen is not advisable. As the uterus expands, this type of deep forward bend can restrict blood flow and cause discomfort. Instead, a more relaxed and gentle forward bend, using props like a strap to reach the feet without overstretching the abdomen, can be done.
Upavistha Konasana (Wide-Angle Seated Forward Bend) with a very wide leg split and a deep forward fold can also be problematic. Pregnant women should limit the width of the legs and the depth of the fold to avoid putting too much pressure on the abdomen and pelvic area.
Backbending Poses to Avoid
Deep Backbends like Wheel Pose
Urdhva Dhanurasana (Wheel Pose) is a powerful backbend that requires significant strength and flexibility. During pregnancy, the increased laxity in the ligaments and the growing abdomen make this pose extremely dangerous. It can cause overstretching of the abdominal muscles and put excessive pressure on the spine. For example, the weight of the upper body and the force exerted in the backbend can strain the lower back and potentially harm the fetus. Pregnant women should avoid this pose completely and opt for milder backbending alternatives like Sphinx Pose.
Camel Pose (Ustrasana) in its full expression with a deep backbend and the hands reaching for the feet can also be risky. A modified version where the hands are placed on the hips or a block and the backbend is more gentle can be practiced.
Inverted Backbends such as Scorpion Pose
Vrschikasana (Scorpion Pose) is an advanced inverted backbend that is completely unsuitable for pregnancy. The inversion and the intense backbend can cause a significant shift in blood flow and put pressure on the abdomen. This can lead to a decrease in blood supply to the fetus and potential harm. Pregnant women should not attempt any such extreme inverted backbend poses and focus on more restorative and safe yoga postures.
Inversion Poses to Be Cautious About
Full Headstand (Sirsasana)
Sirsasana requires a high level of balance and strength. During pregnancy, the changes in the body’s physiology and the added weight of the fetus make this pose very dangerous. The inversion can cause blood to rush to the head, potentially increasing blood pressure. It can also put pressure on the neck and spine. For example, if a pregnant woman attempts a headstand, the sudden change in blood flow and the strain on the neck can lead to dizziness or even fainting. It is best to avoid this pose throughout pregnancy and choose other inversions like Legs-Up-the-Wall Pose which is much safer.
Shoulderstand (Sarvangasana)
Sarvangasana is another inversion that can be harmful during pregnancy. The pressure on the neck and the abdomen can have negative impacts. The weight of the body in the shoulderstand can compress the thyroid gland and also affect the blood flow to the uterus. A modified version like a supported Bridge Pose can be used to get some of the benefits of an inversion without the risks associated with Shoulderstand.
Prone Poses to Skip
Cobra Pose (Bhujangasana) in Deep Variation
A deep Cobra Pose where the back is arched significantly and the arms are fully extended can put strain on the lower back. The growing uterus already puts pressure on the lower back, and this pose can exacerbate the discomfort. For example, the excessive arching of the back can cause pain and potential damage to the lumbar spine. A milder version of Cobra Pose with less back arch and the elbows bent can be practiced instead.
Locust Pose (Salabhasana) with High Lifting of the Legs and Torso
Salabhasana in its full form where the legs and the torso are lifted high off the ground can cause strain on the abdominal muscles and the lower back. The pulling of the abdominal muscles can be uncomfortable and may affect the uterus. Pregnant women should avoid this pose or do a very gentle version with minimal lifting of the legs and torso.
Conclusion
Pregnancy is a time of great physical and emotional change. While yoga can be a wonderful addition to a pregnant woman’s routine, it is essential to be aware of the poses that should be avoided. By steering clear of the standing, seated, backbending, inversion, and prone poses mentioned above and opting for safer alternatives and modifications, pregnant women can continue to enjoy the benefits of yoga while protecting the health and well-being of themselves and their unborn babies. It is always advisable to consult a healthcare provider or a prenatal yoga instructor before starting or continuing a yoga practice during pregnancy to ensure a safe and enjoyable experience.
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