During pregnancy, it is important to prioritize the safety of both the mother and the developing baby. While yoga can be a great form of exercise and relaxation during pregnancy, there are certain poses that should be avoided to prevent any potential risks. It is important to practice prenatal yoga under the guidance of a qualified instructor who can provide proper modifications and alternatives for specific poses. Below are some yoga poses to avoid during pregnancy, along with their Sanskrit sloks and their meanings, as well as the steps to do, benefits, and precautions associated with each.
Sanskrit Slok: गर्भाधाननशनम्
Roman Lipi: Garbhadhānaśanam
Meaning: This slok translates to “avoiding pregnancy.”
Cat-Cow Pose (Marjaryasana/Bitilasana): This dynamic pose involves flowing between arching and rounding the back. During pregnancy, the shifting of the pelvis and the pressure on the abdomen may cause discomfort and strain on the lower back and abdominal muscles. It is best to avoid this pose and opt for more gentle movements to support the changing body.
Steps to do:
1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
2. Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).
3. Exhale, round your back, tuck your chin to your chest, and scoop your tailbone under (Cat Pose).
4. Continue flowing between these two positions for several breaths.
Benefits: Cat-Cow Pose is known for improving flexibility and mobility in the spine, as well as relieving stress and tension in the back muscles. However, during pregnancy, it is best to opt for more pregnancy-friendly alternatives to maintain comfort and safety.
Precautions:
– Avoid over-arching or over-rounding the back.
– Listen to your body and only move within a comfortable range of motion.
– Stop if you feel any discomfort or strain in the abdomen or lower back.
It is important to prioritise the health and well-being of both the mother and the developing baby. Prenatal yoga can be a beneficial practice during pregnancy, but it is crucial to avoid certain poses that may pose risks or discomfort. Always seek guidance from a qualified instructor and listen to your body’s needs and limitations. By being mindful and cautious, yoga can continue to be a safe and enjoyable form of exercise during pregnancy.
