Last updated December 2011. Planned review date: December 2012

Yoga and pregnancy

Yoga is great for working your muscles without putting too much strain on your joints. Most of the breathing techniques you’ll use in yoga are a good preparation for giving birth, as  they will help you to stay calm and breathe steadily through your contractions.

Yoga also improves your posture. This will help with back pain and can increase your flexibility, which will make birthing positions, such as squatting, easier.

Some positions and breathing exercises are not suitable for pregnancy. Choose a qualified yoga teacher, and always tell them you're pregnant or – ideally – find a pregnancy yoga class.

Focus on improving your technique – pregnancy is not the time to try new and advanced positions. As you move into the middle months and your baby grows, your centre of gravity will shift, making you more likely to lose your balance, so take care and move slowly. For standing postures, use support if you need to – a wall or chair, for instance.

Sources

RCOG Guidelines (2006) Exercise in Pregnancy, Statement 4, Royal College of Obstetricians and Gynaecologists

Department of Health (2009) The Pregnancy Book, NHS, London, 286153

In this section

How active should I be?
When to be careful exercising
Exercise/activity to avoid
Everyday activity suggestions
Pelvic floor exercises
Swimming in pregnancy
Running in pregnancy
Walking in pregnancy
Yoga and pregnancy
Aerobics and weights in pregnancy
Questions on exercise in pregnancy
Five pregnancy exercises (pdf)

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