Which Yoga Should and Should not be Practiced During Pregnancy?

Yoga for pregnancy is an excellent way to keep your body and mind in shape while expecting. It can help you avoid back pain, stay flexible, and maintain your energy levels. There are many beginner Yoga poses and Pranayama that are suitable for pregnant women if you are new to yoga.

If you are a seasoned yogi, there are many advanced yoga poses that are ideal for pregnant women.

Pregnancy Yoga

A prenatal yoga pose, for example, will focus on stretching and strengthening the body while the baby is growing inside. Prenatal flow yoga is another excellent set of poses. These Yoga poses are intended to help you relax and de-stress while paying attention to your breath and movements.

Here is a list of 10 Yoga poses that are beneficial for a pregnant woman.

10 Best Yoga Poses for Pregnant Women

Here are 10 best Yoga poses for pregnant which are recommended by Yoga Guru Swami Ramdev. Swami Ramdev is the best Yoga Guru in India, who helped thousands of pregnant women by guiding these simple yoga Poses and Pranayama.

Chakki Asan (Churning the Mill Pose)

Sthit Konasana (Side Way Bending Pose)

Tadasana (Mountain Pose)

Vrikshasana (Tree Pose)

Micro Exercises

Badhakonasana (Butterfly Pose)

Setu Bandhasana (Bridge Pose)

Eka padottanasana (One Leg Raised Pose)

Uttanpadasana (Leg Raising Pose)

Tiryak Tadasana (Swaying Palm Tree Pose)

Best Pranayama for Pregnancy

Pregnant women should avoid forceful pranayam such s Kapalbhati or Bhastrika in pregnancy. Here are the best 5 Pranayam for Pregnant women.

Anulom Vilom

Bharamri Pranayama

Sheetkari Pranayama

Ujjayi Pranayama

Yoga and Pranayama Should be Avoided During Pregnancy

Forward Bending Postures

Mandukasana (Frog Pose)

Kapalbhati Pranayama

Shirsasana (Headstand pose) 

Sarvangasana (Shoulder Stand Pose)

Paschimothanasana (Seated Forward Band)

Chakrasana (Wheel Pose)

Makarsana (Crocodile Pose)

Bhujangasana (Cobra Pose)

Major pregnancy diseases that can be avoided by yoga

High BP





Feet Swelling


Yoga Poses According to 8 Trimesters

Pregnancy Yoga for First Trimester

The first month of your baby’s life is marked by Pregnancy Yoga for First Trimester. In the first month, light pranayama and basic yoga poses should be practiced. Tree Pose, Mount Pose, and Micro Exercises, for example, should be practiced. Paschimottasana can be practiced in the first month as well.

Pregnancy Yoga for Second Trimester

This is the second trimester and the baby’s second month. Some difficult asanas are also possible this month. Pranayama should be practised on a monthly basis. This month, you should practise Triangle Pose, Side Angle Pose, Mount Pose, and Tree Pose. Butterfly pose should be performed once every month to increase the likelihood of a normal delivery.

Pregnancy Yoga for 3rd Trimester

The third trimester is the baby’s third month. Along with Anulom Vilom, Ujjayi, Bhramari Pranayama, Vrikshasana, Tadasana, Butterfly, and Uttanpadasana should be practised this month. Diseases associated with pregnancy can be avoided by practising all of these yoga asanas and pranayamas.

Pregnancy Yoga for the 4th Trimester

In the fourth trimester, yoga and pranayama can help you avoid diseases like high blood pressure and diabetes. This month, you can do the recommended yoga exercises from the Yoga for Pregnancy topic. Anulom Vilom, Ujjai, and Sheetkari Pranayama should be done at this time. Suryanamaskar should be performed in tiny steps. Suryanamaskar promotes the growth of the baby’s intelligence.

Tree Pose, Mount Pose, Butterfly, One Leg Raise Pose, Bridge Pose, and Swaying Palm Tree Pose are also recommended.

Pregnancy Yoga for 5 Months

Yoga is extremely beneficial during the first five months of pregnancy. There are numerous advantages to practising yoga this month. Yoga and pranayama not only help pregnant women avoid diseases, but also prepare their bodies for labor and delivery.

During this month, do all of the recommended yoga and pranayama for pregnant women, such as churning the mill pose, side way banding pose, mount pose, tree pose, micro exercise, butterfly, and leg raising pose. Apart from that, some pranayama should be practised, such as Anulom Vilom, Bharmari, Sheetkari, Ujjayi Pranayama, and so on.

Pregnancy Yoga for 6 Months

Yoga in the sixth month is important for making the spine, legs, shoulders, buttocks, and thighs flexible. A healthy baby is born by practising yoga and pranayama in the sixth month. Certain genetic diseases are also alleviated. During this month, all types of pregnancy yoga and pranayama should be practised. The Chakki Asana and butterfly pose to increase the chances of a normal delivery. The mount pose increases flexibility in the hands, feet, and spine. Vrikshasana improves concentration, which is beneficial to the baby.

The child breathes clean air and develops a clean mind by practising pranayamas such as Anulom Vilom, Ujjayi, and Bhramari.

Pregnancy Yoga for 7 Months

To avoid pregnancy complications, it is important to practise yoga and pranayama even in the seventh month. Baby’s weight begins to rise in the seventh month, so clean air and yoga poses are important for him. This month, you should practise Chakki asana and butterfly to increase your chances of having a normal delivery. Other poses to practise include Vrikshasana, Tadasana, Setu Bandhasana, Uttanpadasana, and Triyak Tadasana.

Pranayama such as Anulom Vilom, Ujjayi, Bhramari, and Sheetkari should be practiced.

Pregnancy Yoga for 8 Months

Forward Bending Pose, Mandukasana, Shirshasana, Chakrasana, and Bhujangasana are some yoga asanas to avoid during the eighth month. Aside from that, some basic yoga poses such as butterfly, one leg raise pose, Tadasana, Vrikshasana, leg raising pose, and micro exercises should be practised.

Pranayama is very important in the eighth month. Some pranayama, such as Anulom Vilom, Ujjayi, Bhramari Pranayama, and Sheetkari Pranayama, should be practised on a regular basis. This type of pranayama has the potential to protect the baby from genetic diseases.

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