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You should avoid poses that put pressure on your belly during pregnancy. Other poses to avoid include twists, which put pressure on organs, and lying flat on your back for too long which can be painful.
While some yoga can be practised safely by expecting mothers, hot yoga practices should be avoided (just as hot tubs and other physical activities that could overheat you during the first month of pregnancy).
You will experience major changes in your body during the first three months of your pregnancy and practicing yoga can help you overcome these changes both physically and emotionally. 1https://pubmed.ncbi.nlm.nih.gov/19916343/
The act of pregnancy triggers your body to produce relaxation hormones, which cause your ligaments (the tissue between your joints) to soften.
If you are worried about a miscarriage occurring due to yoga, do not practice. It doesn't cause miscarriages, but if you're pregnant and worried that yoga might cause you to miscarry, don't do it.
While it's illogical to think that, if you're thinking that yoga might cause negative outcomes it will be stressful to continue doing so.
After the first trimester, it is best to avoid lying face down throughout the pregnancy. This means that no poses are okay such as lying on one's stomach.
While it is safe to perform most exercises during pregnancy, caution and not taking it too far should be exercised during pregnancy.
There are a variety of safe and productive exercises that can be done indoors, including running, jogging, indoor stationary cycling, step machines, and low impact aerobics. 4https://pubmed.ncbi.nlm.nih.gov/28438276/
You may have a greater chance of miscarriage, preterm birth, or injury during pregnancy if you lift heavy objects, stand for periods of time, or bend a lot during your pregnancy.
It is important that your hips and knees are in a right angle (if necessary, you can use foot rests or stools for extra support).
Make sure that your feet are not crossed on the floor and that your legs are not crossed.
If you are planning on practicing therapeutic yoga during the initial stage of your pregnancy, this can be a very restorative and grounding practice. It's relaxing and grounding. 6https://pubmed.ncbi.nlm.nih.gov/31154892/
There are a number of poses that may be beneficial during this period, including vajrasana, baddhakonasana, etc.
It is necessary to avoid certain exercises during pregnancy in order to avoid severe complications.
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