Prenatal Yoga Precautions and Contraindications

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Below is a guide of Yoga Precautions and Contraindications during Pregnancy.

This is not an exhaustive list, please seek the guidance of a trained and experience prenatal yoga teacher under the guidance of your healthcare provider.

Prenatal Yoga Precaution and Contraindications

  1. Breath retention and/or strong, forced breathing

    Reason: Affects oxygen to the fetus
    Yoga Movement or Pose: Kapalabhati breathing/breath of fire
    What to do instead: Alternate nostril breathing

  2. Advanced poses the challenge and build heat

    Reason: Stress to the mother and fetus, overheating
    Yoga Movement or Pose: Any poses that are vigorous and/or new to the pregnant practitioner
    What to do instead: Stay within your edge. Pay attention to your breath. If your breathing feels shallow and labored, you have gone too far.
     

  3. Poses that engage and/or stretch the rectus abdomens muscles

    Reason: Can cause stretching and/or tearing of abdominal muscles
    Yoga Movement or Pose: Supine leg lifts, boat pose, plank pose, chaturanga, crow pose
    What to do instead: Side lying poses

  4. Front extensions

    Reason: Can over stretch abdominal muscles
    Yoga Movement or Pose: Camel, wheel, upward facing dog
    What to do instead: Gentle backbends from the upper back, neck and shoulders
     

  5. Inversions

    Reason: Decreases blood flow to the uterus, can cause dizziness. Lack of stability in the abdominal cavity can result in injury
    Yoga Movement or Pose: Headstand, handstand, shoulder stand
    What to do instead: Supported legs up the wall
     

  6. Prone poses (on belly)

    Reason: Uncomfortable, not advised for safety of baby
    Yoga Movement or Pose: Cobra, bow, sphinx
    What to do instead: Tabletop, cat/cow

  7. Closed twists

    Reason: Too much pressure on abdominal cavity
    Yoga Movement or Pose: Revolved triangle, revolved side angle, seated closed twist
    What to do instead: Modified open twist
     

  8. Hot Yoga

    Reason: Overheating can cause miscarriage and/or birth defects
    Yoga Movement or Pose: Bikram, Moksha
    What to do instead: Prenatal Yoga

Other helpful hints and tips:

  • Move slower through your practice
  • Pay attention to your breath
  • Use props (blocks, bolsters, straps, pillows, and blankets)
  • Take hip width or wider stances
  • Reduce the width of feet in wide legged stances
  • Take breaks as needed – child’s pose or comfortable seat
  • Drink lots of water
  • Listen to your body!!!

Acknowledgement: This list was adapted from MamaNurture Contradiction Yoga During Pregnancy.