Yoga in pregnancy provides powerful mental and physical benefits that support your overall well-being. It helps you become more aware of the changes in your body and mind and stay connected to yourself throughout pregnancy.
Reduces anxiety — Prenatal yoga is shown to significantly lower anxiety levels.
Improves sleep & reduces fatigue — Several studies show better sleep quality and reduced tiredness.
Builds strength & endurance — Helps prepare your body for pregnancy, labour, and delivery.
Better pregnancy outcomes — Research shows yoga improves birth weight, Apgar score, and reduces emergency C-section, labour duration, induction, and preterm labour
Boosts digestion & circulation — Helps relieve bloating, reduces swelling in joints, and improves blood flow.
Improves posture & balance — Strengthens the spine and stabilises the body as your centre of gravity changes.
Avoid overheating and overexertion.
Always move slowly in and out of poses.
Avoid breath retention.
Choose strengthening poses that also provide relaxation.
Listen to your body — reduce intensity on days you feel tired.
Intense backbends
Deep twists from the belly
Excessive forward bends
Strong abdominal contractions
Inversions (unless already advanced & trained)
Jumping / bouncing
Hot yoga
During twists, turn from the shoulders/chest—never from the abdomen.
Avoid dropping the head too low in forward bends.
Skip any pose that creates pressure or discomfort in the belly.
Use a wall or chair for balance.
Nauseous or lightheaded
Overheated or dehydrated
Vaginal discharge, spotting, or bleeding
Numbness
Any pain that feels “wrong”
During the first trimester, you can usually continue your regular activity with modifications. Focus on gentle strengthening, releasing tension, and supporting your low back and hips.
Deep backbends
Strong twists
Aggressive forward folds
Strong ab workouts
Inversions (unless expert)
Hot yoga
Any pose that feels uncomfortable
Benefits: Strengthens back muscles, improves digestion, relaxes hips and legs.
How to do:
Sit on a cushion/blanket.
Extend one leg forward, other foot to inner thigh.
Inhale arms up, exhale fold gently forward.
Hands on shin/floor.
Hold 1 minute; repeat other side.
Modifications:
Cushion under knees
Don’t bend too far
Use strap around foot
Benefits: Opens hips, strengthens spine, pelvis, lower back.
How to do:
Sit on cushion, legs wide.
Inhale arms up.
Fold forward from hips.
Hands forward or hold big toes.
Hold 1 minute.
Modifications:
Bring legs closer
Use cushions under knees
Benefits: Relieves back tension, improves spinal mobility, enhances circulation.
How to do:
Start on all fours.
Inhale: arch spine, lower belly, look up.
Exhale: round spine, chin to chest.
Continue 1 minute.
