Yoga during pregnancy is a valuable aid if it's appropriate . Here are the most common mistakes and how to avoid them, along with safe alternatives and equipment that makes the practice more stable and comfortable.

Top Mistakes to Avoid (and What to Do Instead)

1. Forget the medical agreement → Ask for advice before starting, especially in the case of a high-risk pregnancy.
2. Increase the intensity → Stay at an effort where you can talk without getting out of breath. Practice on a non-slip mat for stable transitions.
3. Apnea/valsalva → Prefer long and regular exhalation . Intense breathing techniques are postponed.
4. Abdominal compressions (deep forward bends, tight twists) → Replace with open variations and use bricks + strap to keep space.
5. Lumbar hyperextensions (significant arches, long bridges) → Work on self-extension , lightly engage the transverse and practice on a thick mat if the knees are sensitive.
6. Unsupervised inversions or risk of falling → Favor wall postures, balancing on a chair or yoga stool .
7. Prolonged supine position from the ^2nd trimester → Relaxation on the left side with cushions/bolsters under the bust and between the knees.
8. Jumps, impacts and heat → Avoid practicing in hot rooms. If you sweat, opt for a cork mat (natural grip).
9. Fast transitions without support → Slow down and “bring the ground to you” with bricks .
10. Neglecting hydration and hygiene → Prepare water and a non-slip towel to protect the mat.
11. Unsuitable clothing (compressing waistbands, insufficient support) → Wear a comfortable bra and maternity leggings with a soft waistband.
12. Ignore warning signs (pain, dizziness, bleeding) → Stop immediately and seek medical advice.
13. Staying in the same positions for too long → Vary frequently, use bricks to protect your wrists and hips.
14. Lack of respiratory preparation → Start each session with 2–3 minutes of extended exhalation, sitting on a cushion .
15. Do not adapt styles → Prefer gentle, prenatal, restorative Hatha; limit dynamic Vinyasa and “power” formats.

“Zero error” mini-sequence (15–18 min)

1. Breath & anchoring (3 min): sitting high on a cushion , longer exhalation.
2. Gentle mobility (5 min): slow cat-cow (knees apart), shoulder circles, pelvic tilts.
3. Safe openings (5–6 min): low lunge on bricks , seated side stretches with strap .
4. Lateral relaxation (2–4 min): left side, bolsters under the chest and between the knees, calm breathing.

Express safety checklist

• Setting: temperate room, stable carpet , water nearby.
• Accessories: at least 2 bricks + 1 strap ; add a cushion if necessary.
• Rhythm: short but regular sessions (10–25 min), focus on breathing.

Key takeaways : Limit intensity, preserve abdominal space, and use supports. With a good-grip mat and the right accessories, your workout will remain gentle , stable , and safe throughout your pregnancy.