When is yoga safe in pregnancy

Get on your hands and knees, with your arms shoulder-width apart and your knees hip-width apart. Keep your arms straight, but don't lock your elbows. Tuck your buttocks under and round your back as you breathe in. Relax your back into a neutral position as you breathe out.

Repeat at your own pace. Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support. Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair.

Find your balance — most of your weight should be toward your heels. Hold the position for as long as it's comfortable. Take a deep breath and, exhaling, push into your legs to rise to a standing position. Lie on your left or right side with your head resting on your arm or a blanket. Put a body pillow or blanket roll between your thighs to give your hips some support.

If you're in a yoga class, your instructor may guide you through some breathing exercises. How do I choose a prenatal yoga class? Try one of these online yoga classes or apps. Ask for a recommendation from your healthcare provider, social media network, or online community message board like NextDoor.

Check for advertisements posted at your local hospital or prenatal health clinic. Learn more: Great pregnancy exercise: Stretching Eight great benefits of pregnancy exercise Great pregnancy exercise: Dancing. Sources BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. Featured video. Prenatal yoga: Goddess pose. Prenatal yoga: Cat stretch pose. Prenatal yoga: Modified pigeon pose.

Prenatal yoga: Modified standing squat pose. New to BabyCenter? Join now. Password Forgot your password? Keep me logged in. Log in. Get the BabyCenter app. Download now. See all in Getting Pregnant. One study in the Nursing Science Quarterly journal found that pregnant women who took part in a 6-week yoga program during their second and third trimester felt stronger, more optimistic and had better overall wellbeing.

But studies show that regular yoga practice can improve the quality of your sleep. One study published in the Complementary Therapies in Clinical Practice journal found that yoga reduces sleep disturbances, as well as anxiety and prenatal depression.

Or better still, go to a prenatal yoga class. Poses that place a lot of pressure on your abdomen, such as boat pose, should be avoided. Karen is a UK-based freelance writer and web content editor with a special interest in health.

She has written for a variety of different publications, including NetDoctor, Patient. Live Science. What are the risks of hot yoga while pregnant? Benefits of being physically fit during pregnancy.

Alternatives to hot yoga. The takeaway. Parenthood Pregnancy Pregnancy Health. Maintaining a Healthy Pregnancy. Is It True? Read this next. Exercise During Pregnancy. Medically reviewed by Stacy Sampson, D. Medically reviewed by Debra Rose Wilson, Ph.

Medically reviewed by Peggy Pletcher, M. Medically reviewed by Rachel Liberto, R. Medically reviewed by Fernando Mariz, MD. Sign me up. Easy pose, Sukhasana 2. Seated forward bend, Paschimottanasana 3. Cat pose, Marjaryasana 4. Cow pose, Bitlasana 5. Mountain pose, Tadasana 6.

Warrior I, Virabhadrasana I 7. Standing forward bend, Uttanasana 8. Chair pose, Utkatasana Extended side angle pose, Utthita Parsvakonasana Extended triangle pose, Utthita Trikonasana Upward salute, Urdhva Hastasana.

Tree pose, Vrksasana Garland pose, Malasana Eagle pose, Garudasana Half moon pose, Ardha Chandrasana Bound angle pose, Baddha Konasana Hero pose, Virasana Camel pose, Ustrasana Leg up wall pose, Viparita Karani