Yoga during pregnancy: Yoga can be a lifesaver during pregnancy, easing backaches, calming nerves, and even helping you feel a little more like yourself when everything else is changing. But here’s the catch: what feels great in the first trimester might feel impossible (or unsafe) in the third. That’s why listening to your body and tweaking your practice matters. Let’s break it down.
First trimester: Go gentle, build awareness
The first three months can feel like a rollercoaster, such as nausea, fatigue, and emotions running high. Some days, just rolling out the mat feels like an achievement. And that’s okay.
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In this phase, the main cue is don’t overdo it. Heat-building practices like hot yoga or intense flows aren’t your friend right now. Instead, stick with gentle stretching and breathwork. Think cat-cow to loosen your spine, or supported child’s pose if you need to retreat. Even five minutes of mindful breathing can help calm queasiness.
If you’re used to strong workouts, it’s tempting to push through. But this is the time to practice tuning in, not powering up.
Second trimester: Space becomes the priority
By the second trimester, many women get that burst of energy people talk about. Suddenly, your body feels a little lighter than it did in the foggy first weeks. That’s the good news. The other side? Your belly’s growing, and balance starts to shift.
Safety cue number one: create space. Avoid deep twists or lying flat on your back for long periods. Modify poses with blocks, bolsters, or even the wall. Warrior poses and supported squats can feel grounding, just watch your alignment and avoid overstretching. The hormone relaxin is loosening joints, which makes you flexible but also more prone to injury if you go too far.
A simple trick: instead of trying to fold forward as you used to, spread your feet a little wider to make room for your bump. Small changes, big difference.
Third trimester: It’s about comfort, not achievement
By now, tying your shoes feels like a workout. So yoga? It’s less about “practice” and more about survival and comfort. Long holds in restorative poses, gentle hip openers, and supported squats can prep your body for labour. Props such as pillows, bolsters, and blankets become your best friend.
Skip anything that compresses your belly or challenges your balance too much. Falling is obviously the last thing you want. Side-lying savasana instead of flat on your back is a simple but crucial swap. And if you’re breathless? Slow down. This isn’t the time for ego.
Postnatal: Ease back, respect the healing
After birth, everyone wants to “get back in shape.” Honestly? That mindset does more harm than good. Your core and pelvic floor need time. Gentle breathwork and slow pelvic tilts are smarter than jumping into planks or crunches.
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When your doctor clears you, restorative flows, gentle stretching, and eventually rebuilding strength through slow progressions are the way to go. And if something feels off, like pain, leaking, or heaviness, listen. Your body’s telling you what it needs.