Yoga during pregnancy – appropriate exercises and which ones to avoid!

The changes a woman's body undergoes during pregnancy can cause a variety of ailments, including back pain and circulatory problems. One way to relieve muscle tension and improve well-being is yoga. Wondering which exercises are appropriate and which should be avoided? Find out how to safely prepare for specific asanas during pregnancy!

Why is it worth practicing yoga during pregnancy?

The beneficial effects of yoga on health are widely known and are one of the main reasons for its enduring popularity. Pregnant women also choose to practice for the same reason. Regular practice, supplemented with meditation, improves circulation, supports the respiratory system, improves muscle flexibility, and—most importantly in this case—strengthens the pelvic floor muscles. Pregnancy can often be emotionally taxing, and breathing exercises are a way to cope with stress, effectively improving mood.

It doesn't take much to begin your yoga adventure, even in the comfort of your own home. To begin, all you need is a sturdy mat that provides stability , and if you need extra support, consider a bolster, a special rectangular cushion . High-quality accessories, designed for safe practice, are available in a wide range of options at the JOYINME store, as are comfortable and unrestrictive clothing.

Yoga for pregnant women and trimesters - safe asanas for pregnant women

A pregnant woman's condition changes dynamically from month to month, even week to week. Therefore, it's important to tailor exercises to the specific stage and individual circumstances. Learn general recommendations for the safest asanas for each trimester!

Yoga in the first trimester of pregnancy

During the first trimester, a woman's body begins to adapt to the new situation. This is a good time to introduce pranayama, a breathing technique that can help reduce stress and improve overall well-being, into your daily routine. It's worth supplementing breathing exercises with gentle and minimally invasive asanas that don't strain the abdomen. Static hatha yoga , characterized by a calm pace, is a good option. While many poses can be performed, avoid intense twists and inverted asanas that exert pressure on the abdomen, such as the cobra pose (Bhujangasana).

Yoga in the 2nd trimester of pregnancy

During the second trimester, it's common for the most severe discomfort to subside and women to feel more energized. Hatha yoga is another good option, but if your condition allows, you can try a more dynamic form of yoga. It's worth incorporating muscle-strengthening exercises into your practice, such as Warrior II Pose (Virabhadrasana II), which promotes strength and stability, or Child's Pose (Balasana) , which can be helpful in relieving tension in the lower back. Ensure adequate support for asanas that require greater stretching, for example, by using the aforementioned bolsters.

Yoga in the 3rd trimester of pregnancy

At this stage, the primary goal of yoga practice is to prepare the body for childbirth. Asanas should be performed with caution, taking into account the discomfort of a growing belly. The Supine Angle Pose (Supta Baddha Konasana) helps open the hips and relax the pelvic muscles. So, what should you avoid? Avoid inverted poses, intense twists, or asanas that require lying on your back.

Is prenatal yoga safe for everyone?

Pregnancy yoga (also known as prenatal yoga) is considered a safe form of exercise for most women. However, it's worth emphasizing that much depends on individual health. It's a good idea for expectant mothers to consult a doctor to be sure they can undertake this type of activity. Caution is especially advised in cases of high-risk pregnancies, placental problems, or high blood pressure. Every pregnant woman should monitor her well-being and discontinue practice immediately if she feels unwell.

What yoga exercises should you avoid during pregnancy?

Not all yoga poses are suitable for pregnant women. As previously mentioned, avoid asanas that can lead to falls or put pressure on the abdomen. These include inverted poses, such as the headstand (Salamba Sirsasana), and intense twists, such as the inverted triangle (Parivrtta Trikonasana). Lying on your stomach, as in the Cricket Pose (Salabhasana), is also discouraged, as it could put pressure on the baby, and advanced balance poses, including the side plank (Vasisthasana).

How to prepare for yoga during pregnancy?

Before starting your practice, it's worth purchasing the right accessories, which will not only increase the comfort of your practice but also create a safe environment. At the JOYINME store, you'll find comfortable mats in various sizes and thicknesses, a bolster (or roller) for body support , and yoga belts to facilitate the practice of asanas. Also, choose loose and breathable clothing, designed with the comfort of expectant mothers in mind, ensuring full and unrestricted freedom of movement.

While practicing, remember to breathe deeply, calmly, and harmoniously to support both body and mind. When practicing yoga during pregnancy, focus on the signals your body is sending you, and each session will become not only a form of physical activity but also a moment of bonding with your baby.