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Yoga’s good, but not in 2nd trimester: Asanas to avoid when pregnant

Though yoga could be helpful in pregnancy but there are few yoga asanas which should be strictly avoided during the second trimester of pregnancy for a safe and healthy pregnancy. These include sessions of bikram yoga or hot yoga, mayur asana or the peacock like asana, sarvang asana, hal asana, shirsh asana and shav asana. These asanas involve intense twisting and bending of muscles and ligaments and, hence, can cause serious injury to the expectant mother. During the second trimester of pregnancy, the belly starts to grow in size, thus these asanas are not easy or comfortable to perform and anything causing discomfort during this period should be avoided.

Bikram yoga

Bikram yoga or hot yoga is an intense form of yoga which uses 26 traditional techniques of yoga in a sequence of about 90 minutes i.e., one and a half hours in an especially designed room heated to 105 degrees and 40 percent humidity. This form of yoga is very popular because it is advantageous for health and fitness, but it should be carried out under strict guidance and should be avoided in all stages of pregnancy. As this form of yoga is carried out in a heated room, it could affect the growth of the baby because a pregnant woman needs to avoid body temperature above 101 degrees according to the American Pregnancy Association. This form of yoga tends to increase the body temperature, thus giving birth to dehydration and dizziness which could be risky for the expectant mother and the baby.

Mayur asana

In Sanskrit , ‘mayur’ means peacock. While performing this asana a person resembles a peacock. This pose puts pressure on the abdomen, thus creating an intra-abdominal pressure which could be very risky for the expectant mother and the fetus and could lead to miscarriage. Though this asana can be performed in the first trimester of pregnancy as the fetus is considerably small, but it should be strictly avoided in the second and third trimester of pregnancy.

Sarvang asana

This pose should be strictly avoided during second and third trimester of pregnancy as the increased weight during this time may result in losing balance and thus causing risk to the pregnancy. It would also be difficult to lift the body up as required for this pose. Though one could try this exercise in the first trimester of pregnancy but if you feel uncomfortable, it is recommended that you stop immediately. This asana releases tension in the lower back and improves flexibility of the neck, shoulders and spine.

Hal asana

Hal asana is a pose in which you lie on your back and raise both your legs. This asana should be avoided throughout the pregnancy as it puts pressure on the abdomen and a lot of twisting and stretching of ligaments takes place. The body of a pregnant woman produces a hormone called relaxin which tends to soften the inflexible parts like bones and ligaments to make space for the baby. So over-stretching can make the ligament rupture, thus causing serious injury which would not be easy to heal; and increasing pressure on the abdomen can decrease the blood circulation to the uterus, thus resulting in a miscarriage. This exercise might reduce aches and pains of pregnancy and prepare the body for childbirth, but check with your doctor before trying it out.

Shirsh asana

Shirsh asana should be strictly avoided throughout pregnancy as there is a deep twist of the belly which compresses the internal organs including uterus which can result in fatal injury to the fetus.

Shav asana

All one does in this pose is lay straight on the floor facing the ceiling with the arms on the side and leave your body loose and get comfortable and finally close your eyes and concentrate on your breathing and the movement of your abdomen as it rises and falls. This is the last exercise to be carried out during the whole yoga regime. This pose relaxes the body after the hectic exercise program. But an expectant mother in the second and third trimester of pregnancy should avoid it as the exercises which require you to lie on your back are not recommended for an extended period as it is not good for the baby. This pose can be carried out in the first trimester of the pregnancy. But an alternate of the same pose can be carried out in the second and third trimester of pregnancy by lying on your side and putting a pillow under your head for support but only after the recommendation of your doctor.

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