Yoga during pregnancy is it safe after all?

Last week we shared a post on Why you should be really careful practicing YOGA during pregnancy after a 35-year-old pregnant woman experienced a few weeks of vision loss believed to be caused by straining as she stretched into a downward pose.

We asked an expert for her advice on what pregnant mums really need to know about YOGA during pregnancy.

Beth Borowsky from JustBreatheYoga told MoM the most important thing is to make sure you are working with an experienced prenatal teacher.

Do you think YOGA is safe during pregnancy?

“For the most part, I think yoga is essential and very safe IF there are no complications with the pregnancy and mum is fit and well, says Beth. If there are challenges then it’s best to work collaboratively with the advice of one’s obstetrician and a skilled and experienced prenatal yoga teacher. Unless a mum to be is bed ridden (and even then!), I believe there is always something that can be done – deep breathing and meditation for one!”

What tips would you give a pregnant mum doing yoga?

“Beth recommends you work with an experienced prenatal teacher so that you practice well rounded and safe classes and are assured of the poses that you shouldn’t do during pregnancy like closed twists, abdominal work and applying any pressure to belly and bub. Our bodies change considerably, not just in shape and size, but hormones like relaxin increase, creating more flexibility which can be tricky if you are already a hyper mobile person. If you’re a gym junkie, or a yogi who loves heat and to move through fast paced practices, Beth suggests slowing right down, getting  away from heated practices and savouring this magical time to really feel your way through the pregnancy. ”

What poses would you NOT recommend?

“For the general pregnancy closed twists, abdominal work and poses like cobra which apply pressure to belly and bub. With complications such as pubic synthethis it’s best to work with a teacher you trust so that you can be safely guided”, recommends Beth.

What would be the best poses to practice? 

“Strengthening standing poses such as a variety of warriors, triangle and wide legged standing forward bends. Lots of deep breathing sequences guiding you into specific areas of the body; poses that support the birth like butterfly and squats (as long as it’s safe); neck release and upper back strengthening and stretching; long side stretches are particularly delicious!”

Anything else you would like to add?

“Labour is an unknown  journey so the gifts that yoga offers through strengthening, toning and mindful breathing are so important for birth preparation, labour and recovery. Get rid of any negative or toxic energy and/or relationships as they carry through to bub and affect your emotional wellbeing and potentially your health through the pregnancy.  Surround yourself with love, nourish yourself with good food, good friendships and safe exercise. And have a plan that you’re ok with tossing out – your main intention is to have a healthy baby so be open and flexible in making sure that happens.

Beth adds, “It’s the most wonderful, beautiful and magical time so enjoy it!”

Thanks for your great advice, Beth! We appreciate your time chatting with MoM x

You can find more from Beth on her website – 

energise your life

fun with a twist


Read more: The one exercise all children should be participating in daily

  • My advice is to only do during pregnancy what you have always done. Don’t take up a new regime because you are pregnant as your muscles will not be used to it.


  • i think that you should have a trusted yoga teacher who should be well trained in their profession. Pregnancy is something that they need to be well trained in and other bodily conditions that would limit a person’s ability


  • I’ve never done yoga. It’s interesting to read the comments so far.


  • I don’t have any idea about yoga


  • Good on MoM Team and Beth for addressing this Yoga issue. I love Yoga but do show due care at different times and stages in life.


  • Yes I live doing yoga but definately would not while pregnant it could potentially do more harm than good. I think the poses and positions are too strenuous and intense for a pregnant woman with the added pressure of the weight of the child.


  • Get rid of negative energy and toxic people? Great way to get rid of your mother in law for a few months. My yoga teacher said you have to go away.
    I still wouldn’t consider pregnancy yoga. Your joints are too likely to do weird and painful things.


  • It makes sense that yoga isn’t very safe if there are complications with the pregnancy and mum isn’t fit and well, but this might not always be so clear.
    The advice from the obstetrician and an experienced prenatal teacher is a must I think.


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