Pregnancy changes balance, circulation, joint stability and breathing. Many yoga poses need adapting, and some are best avoided. This list reflects common guidance from prenatal yoga teachers and health bodies. It is not a substitute for advice from your midwife or doctor, who know your situation.
Practices commonly avoided
Deep closed twists. Twisting across the belly, such as a deep revolved lunge, compresses the abdomen. Instead: open twists, turning the chest away from the front leg, or gentle seated rotation.
Lying on the belly. Poses such as Cobra, Locust and Bow put pressure on the abdomen, especially after the first trimester. Instead: Cat–Cow on hands and knees.
Lying flat on the back for long periods after the first trimester. The weight of the uterus can press on a major vein and reduce blood flow, causing dizziness. Instead: lie on your left side, or prop your upper body up on cushions.
Strong backbends such as Wheel and deep Camel. They overstretch the abdominal muscles. Instead: gentle, supported chest openers.
Intense core work, such as Boat Pose and crunches, can contribute to abdominal separation. Instead: gentle breathing awareness of the deep core and pelvic floor, guided by a specialist.
Inversions such as Headstand and Handstand carry a risk of falling. Experienced practitioners should discuss them with their teacher and doctor; beginners should avoid them.
Deep stretching. The hormone relaxin makes joints looser, so it is easier to overstretch. Stay within about 80% of your range.
Jumping and fast transitions. Balance changes as the body changes. Step rather than jump, and use a wall or chair for balance poses.
Breath retention and rapid breathing. Avoid kumbhaka (holding the breath) and practices such as Kapalabhati. Slow, comfortable breathing is the safe choice.
Hot yoga. Overheating is a concern in pregnancy; avoid heated classes.
Stop and seek medical advice if you notice
Bleeding, fluid leaking, dizziness or fainting, chest pain, headache, calf pain or swelling, shortness of breath before exertion, regular painful contractions or reduced baby movements.
A safe starting point
Join a class run by a teacher with specific prenatal training, and read about the benefits of prenatal yoga.
Why these changes matter
Understanding the reasons makes it easier to make good choices in any class:
- Circulation. After the first trimester, lying flat on the back can let the uterus press on the vena cava, a large vein returning blood to the heart. This can cause dizziness and reduce blood flow.
- Ligament laxity. The hormone relaxin, along with other hormonal changes, makes connective tissue more flexible, which can increase the risk of overstretching, especially around the pelvis.
- Centre of gravity. As the bump grows, balance shifts forward, making falls more likely in balancing poses and fast transitions.
- Abdominal wall. The abdominal muscles stretch to make room for the baby. Strong crunches and deep backbends can increase strain on the connective tissue between them.
- Breathing. The growing uterus reduces space for the lungs, so breathing may feel shallower. Practices that restrict or force the breath are best avoided.
- Temperature. Overheating, particularly in early pregnancy, is a concern, which is why hot yoga is not recommended.
How a good prenatal teacher adapts a class
- Wider stances for standing poses, so there is room for the bump
- Side-lying relaxation instead of lying flat on the back
- Props such as blocks, bolsters, chairs and walls
- Gentle hip and pelvic floor awareness rather than intense core work
- Breathing practices that are slow and comfortable
- Frequent check-ins about how you feel
Listening to your body
Pregnancy is not the time to work towards new achievements in your practice. Helpful guidelines:
- If you cannot speak comfortably, slow down.
- If something feels wrong, stop, even if the rest of the class continues.
- Rest whenever you need to, including lying on your side.
- Drink water and avoid practising in very warm rooms.
Key takeaways
- Avoid deep closed twists, lying on the belly, strong backbends and intense core work during pregnancy.
- After the first trimester, rest on your side or propped up rather than flat on your back.
- Skip breath retention, rapid breathing, inversions for beginners and hot yoga.
- Stay within a comfortable range, since pregnancy hormones make overstretching easier.
- Practise with a qualified prenatal teacher and your healthcare team's approval.
Frequently asked questions
Can I do downward-facing dog while pregnant?
Many people continue a modified Downward Dog in the first and second trimesters if it feels comfortable and they have practised it before. Some feel dizzy or uncomfortable as pregnancy progresses. Follow your teacher's guidance.
Are twists completely off-limits?
Deep closed twists across the belly are generally avoided. Gentle open twists that turn the chest away from the bump are commonly used in prenatal classes.
Can I still do balance poses?
Yes, with support. Use a wall or chair, and avoid balances where a fall is likely.
When should I stop practising?
Stop immediately and seek medical advice if you notice any warning signs listed above. Otherwise, many people practise gently until late pregnancy with their healthcare team's approval.
Updated 9 October 2026 by the YogiSoul editorial team. Read our editorial policy and wellness policy.