During pregnancy, yoga helps you move safely, breathe better, and relieve tension. Here are the postures to favor and those to avoid , with concrete alternatives and useful accessories for practicing serenely.

Essential safety principles

• Listen to your sensations: no pain or excessive shortness of breath.
• Avoid abdominal compressions, apneas and heat.
• Limit prolonged supine positioning from the ^2nd trimester.
• Focus on alignment and supports (bricks) and straps .
• Ask your healthcare professional for advice before starting.

Recommended postures (with options per trimester)

^1st quarter

• Gentle breathing (nasal, elongated exhalation) while sitting on a cushion .
• Gentle cat-cow (knees apart) to mobilize the spine.
• Very light seated forward bends with strap, long torso.
• Balasana (child's pose) modified with cushions under the bust.

^2nd quarter

• Lateral openings (supported butterfly posture) to release the breath.
• Low lunge with bricks : stretch psoas without compressing the abdomen.
• Moderate Warrior II : stability, anchoring, hip opening.
• Modified triangle hand on brick, torso facing.

^3rd quarter

• Upright positions (pelvic tilt, sways) for comfort.
• Seated side stretches with strap, deep breathing.
• Lateral relaxation on the left side, cushions between the knees and under the bust.
• Pelvic mobility on a chair or non-slip mat .

Postures to avoid or adapt

• Deep twists and compressive belly rolls.
• Hyperextensions or intense bridges (lumbar stress).
• Unaccompanied inversions or with possible loss of balance.
• Intense core and abs (risk of diastasis).
• Jumps, impacts and practices in high heat.
• Prolonged supine position from the ^2nd trimester: prefer the lateral position.

Recommended accessories for added comfort

• Cork mat : natural grip, ideal if you sweat.
• Thick mat : knees and hips better protected.
• Cushions/bolsters : support when sitting and relaxing laterally.
• Bricks and straps : secure the amplitude without forcing.
• Breathable maternity leggings and bras for a stable fit.
• Non-slip towel and mat bag for hygienic practice, anywhere.

Safe mini-sequence (20–25 min)

1. Installation & breathing (3 min): sit high on cushions, exhale longer.
2. Mobility (6 min): cat-cow, hip circles, self-growth.
3. Key poses (8–10 min): low lunge with bricks → moderate warrior II → seated side stretches with strap.
4. Relaxation (3–5 min): left side, cushions under the stomach and between the knees.

To remember

Focus on stability , breathing space , and comfort . If a pose becomes uncomfortable, replace it with a supported variation or take a break in lateral relaxation. Your safety takes precedence over performance.