Are you pregnant and keen to practice yoga to stay fit? Do you know a few yoga poses can spell danger while expecting? Well, if you are clueless and curious reading this post is a good idea.
Yoga is a complete workout for the mind and body. It can work wonders for your health and well-being especially during your pregnancy. If you’re pregnant, you may need to bring certain changes in your exercise and yoga routine, and even avoid certain yoga poses totally. Want to know more about the yoga poses to avoid during pregnancy? Read on!
Handstands and Headstands:
which yoga poses to avoid when pregnant? Well, it is best to avoid yoga poses like Sarvangasana, Viparit Karni, Mayurasana, Bakasana, Shirshasana and Halasana that involve handstands or headstands during pregnancy, as these poses require a lot of strength for performance. Inversion exercises are not advisable for pregnant women. These can also deprive your baby of oxygen and can cause complications during your pregnancy.
However, if you have been practicing yoga before your pregnancy, you can practice the Adho Mukho Savasana for a short period only after seeking a nod of approval from your doctor.
[ Read: Exercises To Avoid During Pregnancy ]
Back Bend Poses:
Back bend poses like Bhujangasana, Shalabhasan, Dhanurasan, Naukasan and Matsyasan are avoidable during pregnancy. Most of these poses tend to cause compression of the uterus or may lead to a lack of balance, which could harm the growing baby in your womb. Some of these poses may also lead to overstretching of the abdominal muscles and even result in an injury.
[ Read: Stretching Exercises For Pregnant Women ]
Other Yoga Poses To Avoid During Pregnancy:
If you haven’t been practicing yoga before your pregnancy, it is best to avoid practicing it during your pregnancy period as well. If you do want to practice yoga, make sure you perform the poses under the supervision of a professional trainer who has prior obstetrics training. He should be well aware of yoga poses to avoid while pregnant.
Some other poses that could be risky if practiced during pregnancy include the following:
- Squats like Parivarta Trikonasana
- Twists like Vakrasana, Ardhamatsyendrasana
- Cross-legged poses
- One-legged poses like Patangasana, Sankatasan, Garudasan, Padangushtasan and Vatayanasana
Women suffering from Symphysis Pubis Dysfunction shouldn’t be allowed to practice squats, and one-legged yoga poses. Women with sacroiliac joint dysfunction must avoid lying on their backs while practicing any yoga pose. (1)
It is also best to avoid Bikram yoga or ‘hot yoga’ that involves performing vigorous poses in a room heated up to 38-43 degrees Celsius. The yoga practice may raise your body temperature that could prove to be harmful during pregnancy. (2)
Points to Remember:
Following some basic safety guidelines while practicing yoga during pregnancy could help protect both your health and your baby’s development.
Talk to your healthcare provider before starting to practice any form of yoga. It will help you understand more about different fitness and exercise routines you could try during your pregnancy.
Set realistic goals, don’t go overboard about getting fit. Just 30 minutes of moderate physical activity is enough. Divide your workouts and spread it through the day.
Seek the guidance of a professional trainer, even if you are already aware of many poses and yoga practices.
Monitor yourself, if you find it hard to breathe or speak after practicing yoga, you’re probably pushing yourself too hard. Go easy and choose lighter yoga poses and exercises.
While yoga may not exactly be an intensive workout procedure, it is best to drink plenty of fluids and practice the poses in a well-ventilated room.
If you note any physical discomfort after practicing yoga poses such as decreased fetal movement, contractions, pain, bleeding, etc. stop immediately and seek your healthcare provider’s advice.
We hope this article helped you understand about yoga poses that are a strict no-no during pregnancy.
Did you try yoga during your pregnancy? Tell us which poses you avoided while expecting, in the comments box below.
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