Prenatal Yoga: Practicing Yoga safely during pregnancy


Prenatal Yoga is a popular method for pregnant women to stretch and relax and learn techniques they can use during childbirth. 


If you attend a yoga class for pregnant women, the poses will be adjusted to pregnancy if necessary.


However, if you want to practice independently, you will find everything important in this guide.


Before starting an exercise program, you should consult your doctor, especially if you have a pregnancy risk.


Prenatal yoga classes

Prenatal yoga classes

Many people who want to practice Yoga during pregnancy choose a prenatal yoga class. 


These are offered in yoga studios and gyms but also online. 


A teacher should lead these courses with special training in pregnancy yoga.


Prenatal yoga classes are ideal for new yoga classes who are not yet familiar with the poses and pillars of yoga practice.


To find some prenatal yoga classes in your near, use the Google search term – “prenatal yoga classes near me” or “prenatal yoga near me” to find the nearest yoga studios with classes for pregnant women.


You can also watch some prenatal yoga videos on YouTube.


The lessons are also ideal for people who need to change their poses to take their changing bodies into account during pregnancy. 


The courses should also include props such as yoga blocks and belts, which can help change attitudes to give the body the necessary support.


Membership in a gym may be required to attend a course, or a certain amount per course may be due. 


This can be an economic obstacle to integration. 


Some online courses are cheaper and even free, but you don’t have the advantage that there is a teacher live who tailors or helps you with the exercises to find the right shape.


You also cannot access yoga props at home unless you buy them. 


However, modifications to pregnancy are common, and practitioners can often learn the most useful modifications to pregnancy in online yoga classes.


Safe yoga positions during pregnancy

Many yoga positions are safe during pregnancy or can be modified so that they are safe and support the optimal positioning of the baby before birth. 


Here are some poses that go well with the different phases of pregnancy.


yoga positions

First trimester

The yoga positions that work in the first trimester of pregnancy often differ from normal yoga positions. 


As a rule, you do not have a baby bump yet, and your balance center has not changed significantly.


At this stage, do the yoga positions you have gotten used to that feel good. 


If something doesn’t feel right during pregnancy, change it or exchange something you know feels good.


The plank pose is a pose to stabilize the middle of the body. Strong core muscles can prevent back pain later in pregnancy if you carry more weight on your back. 


If your hips feel tense, try the shoemaker position (Buddha Konasana) to open them. 


The most important thing with any yoga practice now is to listen to your body and slow down the exercises if you feel too intense.


Second trimester

As you start a pregnancy, your balance center shifts, which can be a good time to make some changes. 


The goal setting (Parighasana) and variations of the side plank and other side strains are particularly suitable if your stomach feels crowded.


When your stomach grows, you should widen your standing position in the standing postures. 


Spread your feet at least hip-width to make room for your stomach, especially if you bend forward. 


This prenatal sun salutation offers a nice alternative during pregnancy.


optimal position for the birth

Third trimester

The Cat-Cow (Chakravakasana) can help bring the baby into the optimal position for the birth (head down, back to the stomach). 


In this position, an attempt can be made to shoot a baby in a breech position during later pregnancy if a pregnant caregiver recommends this.


The rejected goddess (Supta Baddha Konasana) can help with sleep problems that often occur in the third trimester. The child position (Balasana) and the happy baby pose (Ananda Balasana) both open the hip and help prepare the body for birth.


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Yoga poses to avoid

10 Best Prenatal Yoga poses with benefits

Prenatal yoga is a type of yoga that is specifically designed for pregnant women. It can help to alleviate common pregnancy discomforts, such as back pain and swelling, and to prepare the body and mind for childbirth.


Here are 10 of the best prenatal yoga poses, along with the benefits of each pose:


  1. Cat-Cow pose – This pose can help to stretch and strengthen the back, hips, and abdominal muscles. It can also help to improve posture and relieve lower back pain.
  2. Downward-Facing Dog poses – This pose can help to stretch and strengthen the entire body, including the legs, arms, and back. It can also help to improve circulation and relieve fatigue.
  3. Forward Bend pose – This pose can help to stretch and strengthen the back, hips, and hamstrings. It can also help to improve digestion and relieve constipation.
  4. Child’s pose – This pose can help to stretch and relax the back, hips, and thighs. It can also help to calm the mind and relieve stress.
  5. Triangle pose – This pose can help to stretch and strengthen the legs, hips, and back. It can also help to improve balance and coordination.
  6. Warrior II pose – This pose can help to stretch and strengthen the legs, hips, and back. It can also help to improve focus and concentration.
  7. Seated forward bend pose – This pose can help to stretch and strengthen the back, hips, and thighs. It can also help to improve digestion and reduce bloating.
  8. Seated Twist pose – This pose can help to stretch and tone the spine and hips. It can also help to improve flexibility and relieve lower back pain.
  9. Butterfly pose – This pose can help to stretch and open the hips and groin. It can also help to improve circulation and reduce swelling in the legs.
  10. Savasana (Corpse pose) – This pose can help to relax the entire body and calm the mind. It can also help to improve sleep and reduce stress.


Overall, these prenatal yoga poses can help to keep the body strong and flexible during pregnancy, and to prepare the body and mind for childbirth.


It is important to consult with your doctor and a qualified prenatal yoga instructor before starting a yoga practice during pregnancy.


Prenatal Yoga: Which Yoga poses you should avoid during pregnancy

Some attitudes are not safe during pregnancy. For this reason, you need to know what is and is not recommended. 


In general, pregnant women should avoid the following movements and positions.



During pregnancy, the body produces a hormone called relaxin, which is used to loosen the hard parts (such as bones and ligaments) to make room for the baby and prepare for birth. It is easy to overstretch and hurt. 


Avoid going further into the poses than you are used to because a ribbon strain is a serious injury that takes a long time to heal.


Pregnant women are prone to overstretching due to the hormone relaxin. Make sure that you adjust your poses to avoid injury.



Deep abdominal twists, such as. B. Ardha Matsyendrasana squeezes the internal organs, including the uterus. 


Instead, gently turn your shoulders or take an open turn, i.e. H. 


You turn away from your front leg so that your stomach has a lot of space and is not squeezed.



When jumping, there is little risk that the fertilized egg cell will detach from the uterus, which is why it should be avoided in early pregnancy. 


Later you will probably no longer feel like jumping.


Quick breathing

Any pranayama that requires breathing or rapid inhalation and exhalation (like Kapalabhati) should be avoided. 


The diaphragm is increased during pregnancy due to the changed anatomy, and the oxygen demand is increased during normal pregnancy.


Instead, practice the birth breath (deep inhalation through the nose and exhalation through the mouth). 


This technique can be applied directly to the birth process. 


Learning to focus on the breath and using it to stay anchored in the present moment is perhaps the most useful thing you learn in prenatal Yoga.



Turning upside down is not a danger to your baby, but it is important to avoid a fall that can lead to injury. If you are unfamiliar with reversals, this is not the right time to practice them.


Experienced yogis who have practiced reversals for a long time can decide which reversals they want to make, but make sure that the expansion of the abdomen changes your balance. 


Use the wall or other support for safety. Replace the legs on the wall in a course environment.


A fall or other trauma can cause fetal-maternal bleeding, a dangerous complication in which fetal blood enters the mother’s bloodstream. 


Avoid all situations that can lead to a fall in your yoga practice. 


If you experience a fall, contact a medical caregiver immediately.



Generally avoid deep backbends, such as. B. the full wheel position. 


If you could easily do this pose before pregnancy, you can continue to do it in the first trimester if it is good for you. 


Modifications such as bridges are one way to avoid deep backbends later in pregnancy when it is difficult to maneuver these poses comfortably.


Squeeze the abdominal muscles

Attitudes that squeeze the stomach, such as. B. the boot pose should be avoided. 


Exercises to strengthen the middle of the body, in which the abdomen is not pressed together, such as. B. the bridge position and the table stand are fine as long as they feel good. 


Ask your doctor which exercises are suitable for you if you have a diastase recti in which the abdominal muscles separate.


Lying on your belly

Positions on the stomach, like the cobra, can be practiced in the first trimester because the fetus is still very small. 


Later in pregnancy, these postures should be avoided to avoid pressure on the growing stomach. 


They can be canceled at any time if they cause discomfort.


Lying on the back

In the second trimester of pregnancy, your doctor may advise you to lie on your back for a long time and even recommend that you sleep on your side. 


You can start with Savasana on the left at the beginning of your pregnancy.


You may be able to support yourself with blankets or neck rolls to make yourself comfortable. 


If you can no longer make yourself comfortable lying down, you can also sit cross-legged.


Bikram Yoga / Hot Yoga

An increase in body core temperature is not recommended during pregnancy. 


Therefore, hot Yoga should not be practiced. 


Remember that Yoga is about being flexible not only physically but also mentally. 


Therefore, Hot Yoga followers should take this opportunity to explore other yoga options.


Vinyasa yoga

Practice a powerful form of Vinyasa yoga, such as Ashtanga or Power Yoga. 


You should be flexible and ready. 


Adjust your pace if necessary, or try gentler styles during pregnancy.


Security tips

In addition to avoiding certain poses or rotary movements and not using hot Yoga and power yoga, there are some safety tips that pregnant women can follow to ensure a beneficial yoga practice.


Adjust your temperature

Practice yoga in a cool, well-ventilated room. If you get warm or feel dizzy, you should take a break. 


Avoid hot Yoga, Bikram yoga, or even stuffy yoga studios.


Go on slowly

Please don’t overdo it. Pregnancy is not the right time to make every effort. 


Even if you have tried Yoga very hard in the past, you should take it more gently during pregnancy to avoid hurting yourself.


Stay hydrated

Adequate hydration is vital in pregnancy. An increased need for fluids, a larger blood volume, the amniotic fluid’s water requirements, and other causes all contribute to an increased need for fluids in pregnant women. 


Drink eight to ten glasses of water a day. Try flavored variants like lime water to refresh your hydration.


Talk to a healthcare provider

If you are unsure whether to start with pregnant Yoga or any other new exercise program, talk to your doctor first. It can give you special tips depending on your circumstances and pregnancy details.


Pregnancy yoga

Prenatal Yoga – Conclusion

Pregnancy yoga can be a wonderful way to keep your body active and committed during pregnancy. 


It is also a great way to practice birth breath and mindfulness, which can be helpful during labor and childbirth. 


Contact your doctor if you have any questions about the safety of certain positions or yoga practice in general. 


After delivery, you can also participate in yoga classes for mothers and children!


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