Which Yoga Poses Are Safe During Pregnancy?
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Medically reviewed by
Baby Circle Medical Board
Reviewed on 18 July 2026
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Gentle, supported poses — skip twists and belly-downEvidence-based & doctor-reviewed
Gentle, supported poses are safe and helpful; deep twists, belly-down poses and inversions are best avoided. Always move within a comfortable range and stop if anything feels wrong.
Generally safe poses
- Cat-cow (gentle)
- Butterfly / bound-angle
- Modified warrior and gentle standing poses
- Seated side stretches
- Pelvic tilts and supported child's pose (knees apart)
Poses to avoid
Avoid deep twists, prone (belly-down) poses, full inversions, intense backbends, strong abdominal poses, and lying flat on your back from the second trimester.
Frequently asked questions
Can I do downward dog?
Short holds are okay for many early on; avoid if it strains you or later in pregnancy.
Are twists safe?
Gentle open twists from the shoulders are okay; avoid deep belly twists.
Can I lie on my back for poses?
Avoid lying flat on your back after the first trimester; use props to prop yourself up.
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Medical disclaimer: This article is for general education only and is not a substitute for professional medical advice. Always consult your doctor about your pregnancy, and seek care immediately for any warning signs. Reviewed by the Baby Circle Medical Board.