Yoga Poses To Avoid During Pregnancy: What To Do Instead

Pose 1: Deep Backbends And Twists

• Explanation Of Potential Risks

Yoga poses to avoid during pregnancy are those that would involve deep bends and twists would include poses like the matsyasana/fish pose, suptavajrasana, dhanurasana/bow pose, shalabhasana/butterfly pose, bhujangasana/cobra pose, etc. that involve bending of the spine in varying degrees. These help to work the core muscles. But when you are in the family way, bending and twisting the back will have its complications as they will develop exaggerated arching of the lower back and increased rounding forward of the upper back due to the weight of the growing stomach. To support the belly weight, the chest muscles tighten while the abdominal muscles get stretched. Diastasis recti and joint imbalances (that lead to sciatica which is already an issue among pregnant women) are the most likely risks.

During pregnancy, the body releases the hormone relaxin, which causes the ligaments of the pelvis to become loose. Improperly performing a backbend can easily cause one side of the pelvis to slip up, resulting in low back pain or sciatica. You can go safe practicing backbends that target only the upper spine. You should not go for twists in the stomach, especially during the first trimester.  Gentle back bending can help you stretch and feel the tension at the backbone region vanish.

• Alternative: Gentle Spinal Stretches And modified Twists

The safer alternative is to perform the Ustrasana/Camel Pose with blocks, which allows for a gentle backbend. This modification guarantees that you bend your back in a controlled and safe manner. Another safe option will be to do the urdhvamukha svanaasana (upward-facing dog) with a bolster supporting the tops of the thighs thus minimizing the downward pull of gravity and the overstretching of the abdominals. You can do a cow/ cat pose with the help of props to stretch your back gently. 

Pose 2: Inversions (Headstands, Handstands, Shoulder Stands) 

If you have been doing headstands and handstands during the pre-pregnancy days it is great! But starting to do them while carrying a baby is not a great idea. Performing the backbend in this manner during the first trimester may interfere with the placenta becoming attached to the uterus. Compression and entanglement of the umbilical cord is another fatality.

Inversions in yoga is one of the yoga poses to avoid during pregnancy in the third trimester, as the significant weight from the placenta, baby, the amniotic fluid,  and the other abdominal organs fall back down against the diaphragm which could limit maternal breathing as well as increase inter-thoracic pressure on the heart. This could lead to a breech positioning of the baby further complicating things. It’s true that the inversions will help solve any issues regarding your endocrine system. It will also help drain the excess fluids forming oedema in the legs which is another problem ubiquitous among pregnant women.

But it can be tricky when it comes to balancing, especially as your stomach grows. You may risk sciatica and a displaced spine. Some of the yoga poses to avoid during pregnancy include Sheershasana (headstand), Bridge Pose, Dolphin Pose, Wide-Leg Forward Fold (Prasarita Padottanasana), and others. You can use a chair or bolsters to support you while doing the asanas.

You can do the leg up the wall for support and keep the leg raised to drain the fluid accumulated around the ankles. Such alternative forms of inversions may help to relieve tired, aching legs, and swollen feet by improving the blood flow, calming the nervous system, balancing hormones, and draining the lymphatic fluids. It also aids in the elimination of toxins.

Pose 3: Abdominal Crunches And Strong Core Exercises.

When your belly gets bigger during pregnancy, doing ab crunches relies on support from your pelvic organs. Strong abs can also alleviate pressure on your back and promote correct posture. Abdominal crunches like a one-legged downward facing dog, plank pose, naukasana/ the boat pose, and cat or cow pose are all yoga poses to avoid during pregnancy. Pregnant women should avoid yoga poses like Pavanamukthasana (Wind-Relieving Pose), Boat Pose, and others that require lying on the back. These poses can induce vena cava syndrome, leading to lightheadedness. Lying on your back in these poses can induce vena cava syndrome, which can lead to lightheadedness. You need to breathe steadily and tilt your back or prop it up to avoid lying flat on your back. You need to be careful while doing abdominal crunches as it may risk a hernia in the long run.

The alternatives would be softcore strengthening exercises like planks. You can perform side planks by keeping your knees bent. While doing the marjarasan or cat pose and cow pose, be careful not to push your body too far, and be mindful of your front abdominal wall if you feel a ripping or pulling sensation, stop immediately. You can keep your legs raised with props or pillows and do the naukasana. 

Pose 4: Intense Twists And Binds 

Intense twists with high lunges, ardhamatsyendrasana, marichyasana, etc Closed twists can potentially strain the abdominal muscles which are already stretched to accommodate the growing uterus. These are yoga poses to be avoided during pregnancy because they will limit the baby’s space and can restrict blood flow to the uterus which is disastrous.

You can opt for gentle seated twists and modified binds, such as the Sage Twist/Bharadwajasana, as alternatives. These poses provide a milder twist and can be performed safely during pregnancy. Make sure you lengthen the spine before twisting to create a sense of space between the vertebrae lifting through the sternum to draw the rib cage up to make sure you do not twist your abdomen.

Pose 5: Deep Forward Folds And Compression Of The Abdomen 

Balasana / child pose, toe touching, downward facing dog, bound angle pose, etc bring you to deep folding forwards. The compression of the abdomen is risky as it can limit the blood flow to the uterus. 

Instead of avoiding these yoga poses during pregnancy, you can opt for gentle seated folds with props. These modifications allow for safe and comfortable practice.

You can do a balasana/ child pose or puppy stretch with your head resting on the pillow. You can use props while doing a one-legged pigeon pose ( eka pada kapotasan) as well. While doing forward bends like in the downward-facing dog or trikonasana, you can bend to a chair or table and give the much-needed stretch to your spine.

Pose 6: High-Impact Or Vigorous Exercises

People often engage in high-impact exercises like Bikram yoga, power yoga, and others, primarily to maintain healthy body weight. Pregnant ones should stay away from these high-impact vigorous exercises as they may cause dehydration, hyperthermia, palpitations, spinal misalignment, entanglement around the baby’s neck, and various other complications. 

An alternative would be low-impact exercises like walking which is low risk and burns enough fat. It helps to relax you and increase oxygen assimilation.