During pregnancy, a woman battles with disturbing mood swings, persistent feeling of sickness, fatigue, breathing problems and contraction issues. If you’re pregnant and searching for ways to relax and stay fit, prenatal yoga is one of the great choice because it also helps you to prepare for labor and promote your baby’s health!

Yoga is the integration of your mind, body and soul and you can achieve this at your own pace. With proper postures and techniques, prenatal yoga exercise can help a pregnant woman ease the pain and discomfort as well as making the delivery process smoother and uneventful.

Here are some safety guidelines to help you enjoy yoga without feeling any pain or discomfort.

Before you sign up for that yoga class:

  1. Consult your doctor

Before embarking on any fitness programme during pregnancy, talk to your doctor. He/ She will be able to advise you if yoga is suitable for you or not.

Then choose an instructor who is well-qualified and experienced in teaching pregnant women.

  1. When do you start?

If you have been practicing yoga already, you can continue during your pregnancy. However, if you are planning to start yoga as a form of exercise during pregnancy, it is ideal to do so in the second trimester.

  1. How often?

Prenatal yoga can be performed once a week or every day. The duration can range from 5 to 60 minutes per session. Avoid overdoing any movement and always listen to your body. Following a gentle approach will reap the best results over a period of time.


1) Listen to your body carefully. If you feel any discomfort, stop. You will probably need to modify each pose as your body changes. A qualified prenatal yoga instructor will customize your yoga routine to suit the stage of your pregnancy.

2) Avoid lying on your back after the first trimester; as it can reduce blood circulation to the uterus.

3) Avoid poses that stretch the muscles too much. You are more at risk for strains, pulls and other injuries right now because of the pregnancy hormone relaxing, which softens and relaxes joints and connective tissue.

4) From the second trimester on, your center of gravity starts to shift. Try to do all standing poses with your heel against the wall or use a chair for support.  This is to prevent you from losing your balance and risking injury to yourself and your baby.

5) While doing twisting poses, avoid twisting from waist as it can put pressure on abdomen; twisting the back muscles and shoulder region is fine. Twist only as long as you feel comfortable and avoid deep twisting during pregnancy.

6) Avoid doing hot yoga exercise as overheating is dangerous for the growth of fetus.

Hope you’ll enjoy your yoga session with your little one soon.