Yoga in Pregnancy: Positions, Hot Yoga and Trimesters

Yoga in pregnancy: how to think about it

ACOG guidance on exercise in pregnancy includes modified yoga among the activities that are generally safe, alongside walking, swimming and stationary cycling, and recommends at least 150 minutes of moderate activity a week for uncomplicated pregnancies. NHS guidance similarly supports continuing normal activity. The adaptations that prenatal yoga makes exist for specific reasons. Relaxin and other pregnancy hormones increase ligament laxity, so joints move further than usual and overstretching is easier. The growing uterus shifts the centre of gravity, which affects balance in standing poses. Lying flat on the back later in pregnancy can compress the vena cava for some people and cause dizziness. Hot yoga is the one clear exclusion, because ACOG advises against raising core temperature, the same reasoning that applies to hot tubs and saunas.

Yoga: safer choices

• Prenatal or modified yoga classes, which ACOG lists among suitable activities in pregnancy and which are designed around the changes to balance and joints.
• Telling the instructor you are pregnant and how far along, so they can offer alternatives to positions that no longer suit you.
• Using props such as blocks, bolsters and a wall for balance, since the centre of gravity shifts as the bump grows.
• Focusing on breathing, gentle stretching and stability rather than depth of stretch, since pregnancy hormones increase joint laxity and it is easy to overstretch.
• Building up gradually if you are new to yoga rather than joining an advanced class.

Yoga: what to avoid or double-check

• Avoid hot yoga and Bikram entirely. ACOG guidance advises against activities that raise core body temperature, and heated studios are the clearest example.
• Avoid lying flat on your back for extended periods after the first trimester, which can affect blood flow for some people. Use a side-lying or propped alternative.
• Avoid deep twists through the abdomen, strong backbends, and inversions such as headstands and shoulder stands unless an experienced prenatal instructor is guiding you.
• Avoid pushing into a stretch because it feels achievable. Increased joint laxity in pregnancy means you can go further than is wise.
• Stop and seek advice for dizziness, bleeding, fluid leaking, contractions, chest pain or shortness of breath before exertion.

How SafeMama helps

SafeMama focuses on product labels rather than classes, but it can help with the products that surround yoga, including muscle rubs, massage oils, essential oils and any supplements you take.

Open the SafeMama app, scan the barcode or search the ingredient, then use the result as a starting point for a conversation with your healthcare provider.

Sources

• ACOG exercise during pregnancy
• NHS exercise in pregnancy