Celebrating International Yoga Day is a great opportunity to take care of your body, mind, and inner peace. For pregnant women, this is a beautiful opportunity to connect with their inner self and feel the baby growing inside. Some yoga poses may not be suitable this time. Listening to your body is crucial when practicing yoga. Always try gentle poses. If you are unsure, consult a yoga teacher or a doctor.
This simple guide helps you enjoy yoga and is safe for both of you.
Why Yoga Is Important for Pregnant Women
Yoga is a great method to calm your mind, lower stress, and connect with your body during pregnancy. On International Yoga Day, many pregnant women attend live sessions or use online lessons. It is a good chance to focus on health, but it’s also important to be aware of moves because not all yoga poses are meant for pregnancy.
5 Yoga Poses to Avoid During Pregnancy
1. Parivrtta Parsvakonasana
Doing a deep waist twist, such as a revolved side angle pose, could cause pressure on your growing belly. On this International Yoga Day, it’s better to avoid strong twists and try a side angle pose with some support. Stretch your chest to one side and place your arm gently for support—your baby will feel more comfortable. Notice what your body is telling you and stop if something doesn’t feel right. Consult a doctor before doing new yoga poses.
2. Chakrasana
Big backward stretches are not good for your growing belly. Light chest lifts are much safer for your health and your baby’s safety. On Yoga Day, always listen to your body signals and skip poses that feel too strong. Use cushions or folded blankets to support your back. Go for safe poses that let you breathe and relax. These easy changes make your yoga safe and comfortable during pregnancy.
3. Dhanurasana
Lying flat on your front and bending your back, as in the bow pose, is not safe when you’re expecting. This kind of stretch puts weight on your belly and can slow down blood flow. Celebrate International Yoga Day, try poses that keep your baby safe. Choose soft stretches that do not press on your belly. There are many yoga exercises you can do while sitting or standing. Always listen to your body and stop if you are not feeling right. On this day, focus on relaxation and gentle movement. Speak to your instructor about other pregnancy-friendly poses that are safe for you. Take care of your baby and yourself on this Yoga Day.
4. Chaturanga
Chaturanga is a yoga position that helps you grow strength in your arms and tummy area. On International Yoga Day, lots of people do this pose as part of their workout. However, if you are pregnant, you need to be extra careful. As your baby bump grows, Chaturanga may push too much on your lower back, which is not safe for you or your baby. Instead, you can try an easier way to do it, like keeping your knees on the floor or using blocks for support. This way, you get the benefits of the pose without any risk.
5. Marichyasana
Marichyasana, also called Marichi’s Pose, is a deep-seated twist that isn’t safe in pregnancy. Remember this pose involves moving the heavy belly rotation, and tightening the belly, which may take space from your baby and block blood flow to the uterus. Many women enjoy twisting for spinal relief, but closed twists like Marichyasana are not safe during pregnancy. If you still want to twist, go for gentle, open ones. Follow how your body feels, and pick poses that feel good and safe.
Final Words
International Yoga Day 2025 is a great time to take care of your health and your baby’s safety by skipping difficult moves and choosing gentle yoga instead. Your body is going through changes daily, so notice it and take it easy. Pregnancy is a beautiful time for mom, and yoga can help you stay balanced. Before doing new poses, ask your doctor. Treat your body and your baby with care.