Yoga and pilates in pregnancy: suitable poses, what to avoid, breathing

Yoga and pilates are movement styles that slow both body and mind. In pregnancy they can support flexibility, posture, balance and breath control. What matters is choosing an approach adapted to your changing body.

Why they may help

For many people, gentle yoga and pilates help ease tension in the back, as well as tightness in the shoulders and hips. Strengthening the deep abdominal muscles, back and pelvic floor supports posture. Breathing work can make relaxation and sleep easier and lays the groundwork for coping with breath during labour.

Before you start

• Talk to your doctor or midwife, especially if you have a risk condition.
• If possible, choose a pregnancy-specific class or an instructor with pregnancy experience.
• Tell the instructor that you are pregnant and how many weeks along you are.
• If you did not practise before pregnancy, do not use this time to try new, demanding poses.

Movements that are usually comfortable

• Cat–cow: gently rounding and opening the back on all fours; good for the lower back.
• Butterfly sit: softens the hips and inner thighs.
• Child's pose (knees wide): relaxes while leaving room for the baby.
• Wall-supported squat: strengthens the lower body and pelvis.
• Side-lying stretches: keep your balance and spare the back.
• Pelvic tilt: a core pilates move that can help with back pain.

Do not hesitate to use support such as a wall, chair, cushion or block.

What to avoid

• Deep forward folds and deep twists that compress the belly
• Poses lying on the stomach
• After the first trimester, poses that need you to lie on your back for long
• Inversions and balance poses with a risk of falling
• Hot yoga or classes in a very warm room
• Repeated crunch-style moves that work the abdomen hard
• Pushing beyond the range you can comfortably stretch

The hormones of pregnancy loosen ligaments. Joints may therefore stretch further than usual, and you may not notice that you are overdoing it. Always stay a little below a comfortable limit.

Working with the breath

Breathing can be the most valuable part of these practices. A simple exercise:

1. Sit comfortably or lie on your side.
2. Breathe in slowly through the nose, letting your belly and ribs expand.
3. Breathe out through the mouth or nose for longer than you breathed in.
4. Continue for 5–10 rounds.

Do not hold your breath; if you feel dizzy, return to normal breathing.

What you can do

• Sessions of 20–45 minutes, 2–3 times a week, can be enough.
• Begin each session with breath and warm-up, and end with relaxation.
• If a pose causes pain, let it go.
• Even if the class is online, make sure it is pregnancy-focused.

When to contact your doctor

Stop and speak to your doctor if you notice:

• Vaginal bleeding or leaking fluid
• Regular, painful contractions
• Dizziness, shortness of breath or chest pain
• Sharp pain in the belly or groin that does not pass
• Pain, redness or swelling in the calf
• A clear decrease in your baby's movements

For chest pain, fainting or heavy bleeding, call 112 (or your local emergency number). This article is for information only; your doctor's advice for your personal situation always comes first.