Best Yoga for Pregnancy: Safe Poses and Exercises for a Healthy Trimester

Prenatal yoga is the best yoga for pregnancy. Hatha yoga is safe and beginner-friendly. Key poses include Cat-Cow Stretch for spinal health and Seated Side Bend for flexibility. Always prioritize safety. Use modifications and avoid specific poses, especially in the first trimester, to ensure optimal well-being for you and your baby.

The Warrior II pose strengthens the legs and opens the hips, while the Tree Pose enhances balance. It is crucial to practice these poses mindfully, avoiding any that require deep twisting or excessive pressure on the abdomen. Modified versions of poses can provide added comfort as the body changes.

Breathwork is another essential aspect of the best yoga for pregnancy. Focusing on deep, controlled breathing can alleviate anxiety and enhance connection with the baby. Engaging in a regular yoga practice during pregnancy promotes overall health and prepares the body for labor.

As you explore these beneficial practices, it’s important to understand how yoga can fit into your overall prenatal care. In the next section, we will dive deeper into specific techniques, tips for creating a safe practice, and how to listen to your body’s cues throughout your pregnancy journey.

Table of Contents

What is Yoga for Pregnancy?

Yoga for pregnancy is a specialized form of yoga designed to support the physical, emotional, and mental well-being of pregnant individuals. It emphasizes gentle movements, breathing techniques, and relaxation to prepare the body for labor and promote overall health during pregnancy.

The American Pregnancy Association defines prenatal yoga as “a gentle form of yoga that emphasizes stretching, mental centering, and focused breathing” tailored for expectant mothers. This practice aims to create a strong connection between the mother and the baby while enhancing flexibility and reducing stress.

Prenatal yoga includes various aspects, such as modified poses, breathing exercises, and meditation. These elements aim to strengthen muscles, improve posture, and reduce discomfort associated with pregnancy. Additionally, prenatal yoga fosters mindfulness and helps in managing anxiety.

Mayo Clinic states that prenatal yoga can enhance physical comfort, reduce back pain, and improve sleep quality during pregnancy. It can also promote emotional well-being and assist in preparing the body for childbirth through its focus on breathing techniques.

Common challenges during pregnancy that yoga may address include hormonal changes, physical discomfort, and emotional stress. These factors can affect overall health, making supportive practices valuable.

According to a study published by the Journal of Obstetric, Gynecologic, and Neonatal Nursing, approximately 20-25% of pregnant individuals use yoga as a complementary therapy, highlighting its increasing popularity.

The implications of prenatal yoga can extend beyond pregnancy, potentially leading to better maternal health outcomes and easier labor experiences.

Prenatal yoga can positively impact physical health, alleviate stress, and contribute to emotional stability. It may also foster community among expectant mothers, providing social support.

Examples of impacts include fewer complications during labor, improved mood, and enhanced physical endurance that can benefit both mother and baby during and after pregnancy.

To maximize benefits, reputable organizations like the American College of Obstetricians and Gynecologists recommend consulting with a healthcare provider pre-practice.

Specific strategies for effective prenatal yoga practice include attending classes led by certified instructors and adopting relaxation techniques suited to individual comfort levels.

What are the Benefits of Practicing Yoga during Pregnancy?

Practicing yoga during pregnancy offers numerous benefits for both physical and mental well-being. It enhances relaxation, improves flexibility, and fosters a connection with the baby.

Physical benefits:
– Increases flexibility
– Improves muscle strength
– Enhances circulation
Mental benefits:
– Reduces stress and anxiety
– Promotes better sleep
– Increases mindfulness
Preparatory benefits:
– Assists in labor preparation
– Improves posture
– Reduces pregnancy discomfort
Social benefits:
– Encourages community connection
– Provides support through classes

Different perspectives exist regarding the suitability of yoga during pregnancy. While many healthcare professionals endorse it for its benefits, some caution against specific poses due to potential risks. Consulting with a healthcare provider can help ensure a safe practice.

Physical Benefits:
Practicing yoga during pregnancy increases flexibility. Stretching helps muscles adapt to the growing body. It also improves muscle strength, which is crucial for supporting the additional weight. Enhanced circulation reduces swelling and varicose veins, leading to more comfort throughout pregnancy.
Mental Benefits:
Yoga reduces stress and anxiety by promoting relaxation. Controlled breathing techniques in yoga help calm the mind. Increased mindfulness through yoga fosters awareness of changing emotions and physical changes, which supports mental health. These benefits can contribute to improved sleep quality, allowing mothers to feel well-rested.
Preparatory Benefits:
Yoga assists in labor preparation by promoting pelvic floor strength and improving posture. Stronger muscles can aid in easier labor. Additionally, practicing yoga reduces common pregnancy discomforts, such as back pain and fatigue, making the months more enjoyable.
Social Benefits:
Yoga encourages community connection. Joining a class fosters relationships with other expectant mothers. This sense of support can be invaluable for emotional well-being during pregnancy. Classes often provide shared experiences and advice.

In conclusion, practicing yoga during pregnancy can benefit physical health, mental well-being, labor preparation, and social connectedness. Expectant mothers can explore these benefits under the guidance of qualified instructors and healthcare providers.

How Does Yoga Alleviate Common Pregnancy Symptoms?

Yoga alleviates common pregnancy symptoms through gentle movement and mindful breathing. First, it enhances flexibility and strength. Improved flexibility helps reduce discomfort and tension in the hips and lower back. Increased strength supports the body as it changes during pregnancy, which can lessen physical strain and fatigue.

Next, yoga promotes relaxation and reduces stress. Pregnancy can be emotionally challenging, and mindful breathing techniques help calm the mind. This relaxation can alleviate anxiety and improve sleep quality.

Additionally, yoga improves circulation. Better blood flow can reduce swelling in the legs and feet, a common issue during pregnancy.

Finally, yoga encourages body awareness. Expectant mothers develop a better understanding of their changing bodies, which can lead to more comfort and confidence.

In summary, yoga addresses flexibility, strength, relaxation, circulation, and body awareness, offering comprehensive relief from common pregnancy symptoms.

What Mental Health Benefits Can Yoga Provide for Expecting Mothers?

Yoga provides several mental health benefits for expecting mothers. These benefits include reduced anxiety, improved mood, better sleep quality, enhanced mindfulness, and increased body awareness.

Reduced Anxiety
Improved Mood
Better Sleep Quality
Enhanced Mindfulness
Increased Body Awareness

The aforementioned points set the foundation for understanding the mental health benefits of yoga during pregnancy.

Reduced Anxiety: Yoga helps in reducing anxiety levels in expecting mothers. Practices such as deep breathing and gentle stretching activate the relaxation response. A study by Field et al. (2012) showed that pregnant women who practiced yoga experienced significantly lower anxiety levels compared to those who did not.
Improved Mood: Yoga promotes the release of endorphins, which are hormones that create feelings of happiness. Research conducted by Cramer et al. (2013) indicated that pregnant women engaging in yoga reported fewer symptoms of depression and more positive moods.
Better Sleep Quality: Yoga can improve sleep patterns among pregnant women. Gentle poses and relaxation techniques help in reducing insomnia and enhancing overall sleep quality. A literature review by K. Shankaranarayanan (2015) concluded that yoga practice leads to improved sleep among pregnant women.
Enhanced Mindfulness: Yoga encourages a focus on the present moment, increasing mindfulness. This practice helps mothers to connect with their bodies and their babies. A study by Khalsa et al. (2016) emphasizes that yoga enhances mindfulness, which can improve emotional regulation during pregnancy.
Increased Body Awareness: Yoga promotes awareness of bodily sensations and emotional responses. This increased body awareness helps pregnant women understand their physical changes. A qualitative study by K. McGhee (2019) explored pregnant women’s experiences of body awareness through yoga, noting a positive impact on their self-image and acceptance.

What are the Best Safe Yoga Poses for Each Trimester?

The best safe yoga poses for each trimester of pregnancy include gentle stretches and poses that promote relaxation and strengthen the body.

First Trimester:
– Cat-Cow Stretch
– Seated Forward Bend
– Child’s Pose
Second Trimester:
– Warrior II Pose
– Tree Pose (with support)
– Bound Angle Pose
Third Trimester:
– Side-Lying Position
– Easy Pose
– Reclined Bound Angle Pose

Transitioning from the main points, it’s important to ensure that each pose aligns with the body’s changing needs at different stages of pregnancy, keeping both the mother and baby safe and comfortable.

First Trimester:
The best yoga poses for the first trimester include poses like the Cat-Cow Stretch and the Seated Forward Bend. The Cat-Cow Stretch is beneficial for the spine, helping to relieve tension and improve flexibility. It involves alternating between arching and rounding the back, which promotes comfort and relaxation. The Seated Forward Bend gently stretches the back and hamstrings, allowing for a calming effect on the nervous system, according to a study published by the Journal of Obstetric, Gynecologic & Neonatal Nursing in 2019.
Second Trimester:
In the second trimester, poses such as Warrior II and Tree Pose help maintain strength and balance as the body changes. Warrior II strengthens the legs and increases stamina, which is crucial during this stage. Tree Pose, when performed with support, enhances balance and focus. Research indicates that practicing balance can help prevent falls, which is important for pregnant individuals (Duncan et al., 2021). Bound Angle Pose promotes hip flexibility and can alleviate discomfort, fostering an open pelvic area in preparation for childbirth.
Third Trimester:
During the third trimester, poses such as Side-Lying Position and Easy Pose provide comfort and alleviate pressure on the back. The Side-Lying Position allows for relaxation while supporting the growing baby, which can ease lower back strain. Easy Pose supports respiratory function while promoting relaxation, which is vital during the late stages of pregnancy. Reclined Bound Angle Pose encourages pelvic opening and can help relieve discomfort from pressure on the pelvic floor, according to the American College of Obstetricians and Gynecologists.

These safe yoga poses have various benefits tailored to each trimester, supporting physical well-being and mental relaxation throughout the pregnancy journey.

Which Yoga Poses are Recommended for the First Trimester?

The recommended yoga poses for the first trimester of pregnancy include gentle stretches and restorative postures that promote well-being and comfort.

Cat-Cow Pose
Child’s Pose
Standing Forward Bend
Seated Forward Bend
Warrior II Pose
Bound Angle Pose
Corpse Pose

These poses can help alleviate some discomfort associated with early pregnancy. However, it’s important to note that women should listen to their bodies and consult with healthcare providers before starting any new exercise routines during pregnancy.

Cat-Cow Pose:
Cat-Cow Pose involves a sequence of movements that stretches the spine and improves flexibility. This pose helps alleviate back tension, which many pregnant women experience. By transitioning between arching and rounding the spine, women can promote better spinal alignment and relieve pressure in the back area. A study published by the American College of Obstetricians and Gynecologists in 2021 emphasized the benefits of gentle movements for reducing back pain among pregnant women.
Child’s Pose:
Child’s Pose is a restful position that helps to release tension in the back and hips. It encourages relaxation, which can be beneficial during the emotional changes of pregnancy. This pose provides a moment of introspection and can ease anxiety. Research by the Journal of Prenatal & Neonatal Nursing shows that restorative postures like Child’s Pose contribute to higher relaxation levels in expectant mothers.
Standing Forward Bend:
Standing Forward Bend stretches the hamstrings and calves. This pose can improve circulation to the legs, combating fatigue and swelling. Additionally, it enhances flexibility in the spine and calms the mind. According to a 2019 study from the Journal of Physical Therapy Science, standing postures can strengthen leg muscles, which is important for supporting the increasing weight during pregnancy.
Seated Forward Bend:
The Seated Forward Bend stretches the spine and legs, gently promoting flexibility. It enhances blood flow to the abdominal area, providing a sense of grounding. This pose may encourage calmness and mental clarity. Research published in the Journal of Bodywork and Movement Therapies (2020) suggests that seated stretches provide a sense of connection to the body, which can be empowering during pregnancy.
Warrior II Pose:
Warrior II Pose builds strength and stability in the legs and helps improve posture. The pose fosters a sense of empowerment and confidence, which can be beneficial during the early stages of pregnancy. Studies from the Journal of Obstetric, Gynecologic & Neonatal Nursing show that standing postures like Warrior II can enhance a woman’s sense of control over her body during pregnancy.
Bound Angle Pose:
Bound Angle Pose opens the hips and promotes flexibility in the pelvic area. This pose may facilitate better blood circulation and enhance comfort, especially in later stages of pregnancy. According to the International Journal of Yoga (2018), hip-opening postures are beneficial for preparing the body for childbirth by improving pelvic circulation.
Corpse Pose:
Corpse Pose is a restorative pose that encourages deep relaxation and mindfulness. It allows pregnant women to focus on their breathing and helps ease stress. A study by the International Journal of Yoga Therapy (2021) has shown that relaxation techniques contribute to lower anxiety levels in pregnant women, promoting overall well-being.

Each of these poses offers unique benefits that can support physical and mental health during the first trimester of pregnancy. Always prioritize comfort and safety while practicing yoga.

What Yoga Positions Should be Focused on During the Second Trimester?

During the second trimester, pregnant individuals should focus on yoga positions that enhance stability, flexibility, and relaxation. These positions support physical changes and promote overall well-being.

Cat-Cow Pose
Child’s Pose
Warrior II Pose
Goddess Pose
Pigeon Pose
Seated Forward Bend
Sukhasana (Easy Pose)

Many practitioners believe these poses provide a balance of strength and relaxation. However, opinions may vary on how strenuous or gentle a practice should be. Some experts argue for moderation to avoid overexertion, while others advocate for challenging the body to strengthen it.

1. Cat-Cow Pose:
Cat-Cow Pose focuses on spinal mobility and relieves back tension. This gentle movement warms up the spine through a sequence of arching and rounding positions. Research indicates that this pose can alleviate back pain, which is common during pregnancy (Smith, 2020).

2. Child’s Pose:
Child’s Pose is a restorative position that encourages relaxation and mental calmness. It stretches the hips, thighs, and back, making it useful for those experiencing discomfort. The American Pregnancy Association notes that this pose helps with stress reduction.

3. Warrior II Pose:
Warrior II Pose builds strength and stability in the legs and core. It also opens the hips and improves posture. Experts like Sarah Smith argue that this pose empowers pregnant individuals by enhancing confidence and balance during physical changes.

4. Goddess Pose:
Goddess Pose strengthens the lower body and increases flexibility in the hips. It creates a sense of grounding. Some suggest that this pose fosters body awareness and appreciation for the changing shape during pregnancy.

5. Pigeon Pose:
Pigeon Pose stretches the hips deeply and counteracts tightness that can develop as the body adapts. However, some practitioners recommend caution with this pose, as it can be too intense for some individuals.

6. Seated Forward Bend:
Seated Forward Bend focuses on stretching the spine and hamstrings. This pose encourages relaxation and helps regulate breath. Studies show that forward bends promote calmness and reduce anxiety.

7. Sukhasana (Easy Pose):
Sukhasana is a simple seated position that promotes deep breathing and mindfulness. It supports emotional well-being, which is especially beneficial during the second trimester. Experts recommend this pose for developing a connection with the baby through mindful breathing.

These yoga positions provide both physical and mental benefits during pregnancy. They enhance strength, flexibility, and emotional balance while preparing the body for labor.

What are the Suitable Yoga Poses for the Third Trimester?

The suitable yoga poses for the third trimester of pregnancy focus on providing comfort, reducing tension, and enhancing flexibility.

Cat-Cow Stretch
Downward Facing Dog
Warrior II Pose
Child’s Pose
Seated Forward Bend
Supported Bridge Pose
Pigeon Pose
Side-Lying Poses

These poses can help prepare the body for labor and delivery. However, it is essential to listen to your body and consult a healthcare professional before engaging in any physical activity during pregnancy.

Cat-Cow Stretch:
The Cat-Cow Stretch combines arching and rounding the spine. This pose eases tension in the back, promotes spinal flexibility, and improves circulation. According to prenatal yoga expert, Sarah Lazzaro, the Cat-Cow Stretch can relieve lower back discomfort, which is common in the third trimester.
Downward Facing Dog:
The Downward Facing Dog position strengthens the arms and legs while stretching the back. This pose improves overall body alignment and helps alleviate swelling in the feet and ankles. The American Pregnancy Association suggests that this pose can relieve tension, making it beneficial for expectant mothers.
Warrior II Pose:
Warrior II Pose involves a strong stance that builds strength in the legs and opens the hips. This pose instills confidence and encourages deep, controlled breathing. According to prenatal yoga instructor, Anita Reddy, practicing Warrior II can enhance balance and stability during this stage of pregnancy.
Child’s Pose:
Child’s Pose is a restorative position that helps relieve fatigue and stress. It allows the body to relax and the mind to focus inward. The Mayo Clinic indicates that this pose can offer a sense of calm, which is particularly helpful during the emotional ups and downs of late pregnancy.
Seated Forward Bend:
The Seated Forward Bend stretches the spine and hamstrings while calming the mind. It can relieve stress and anxiety, which are common during the third trimester. Yoga therapist, Judith Lasater, notes that this pose encourages introspection and relaxation.
Supported Bridge Pose:
The Supported Bridge Pose opens the chest and can help alleviate lower back pain. This pose encourages deep breathing and relaxation. A study conducted by researchers at the University of Southern California found that supported poses can significantly reduce anxiety and improve overall well-being during pregnancy.
Pigeon Pose:
Pigeon Pose is effective for opening the hips and releasing tension in the lower body. This position can help counterbalance the weight of the growing belly. Prenatal yoga instructor, Tara Stiles, states that Pigeon Pose can prepare the body for labor by increasing flexibility in the hips.
Side-Lying Poses:
Side-Lying Poses are essential for providing rest and support in the third trimester. They help alleviate pressure on the back and can improve circulation. According to the American College of Obstetricians and Gynecologists, side-lying positions are recommended for pregnant women to enhance comfort and safety during sleep.

What Precautions Should Pregnant Women Take While Practicing Yoga?

Pregnant women should take specific precautions while practicing yoga to ensure their safety and the safety of their baby.

Consult with a healthcare provider.
Choose a qualified prenatal yoga instructor.
Avoid certain poses (e.g., deep twists, lying flat on the back).
Focus on breathing and relaxation techniques.
Stay hydrated and listen to your body.
Modify poses as needed.
Avoid overheating during practice.
Practice in a safe, comfortable environment.

By considering these precautions, pregnant women can safely engage in yoga while enjoying its benefits.

Consult with a healthcare provider:
Pregnant women should consult with their healthcare provider before starting or continuing a yoga practice. This consultation allows for a discussion of individual health conditions and any specific recommendations based on personal medical history.
Choose a qualified prenatal yoga instructor:
Finding a qualified prenatal yoga instructor is essential. These instructors possess the knowledge to guide women through appropriate modifications and ensure that poses are safe during pregnancy. Proper instruction can prevent injuries and promote optimal practice.
Avoid certain poses:
Pregnant women should avoid poses that could pose a risk to their pregnant state. For instance, deep twists and poses that require lying flat on the back (especially after the first trimester) can compromise blood flow to the baby. Instead, women can focus on gentler alternatives. A study by the American Journal of Obstetrics and Gynecology (2020) emphasizes the importance of modifying poses.
Focus on breathing and relaxation techniques:
Yoga encourages deep and mindful breathing. Pregnant women can benefit from focusing on breathing exercises that promote relaxation. Relaxation techniques can help with stress management and provide emotional support.
Stay hydrated and listen to your body:
Hydration is key during any physical activity. Pregnant women should ensure they drink enough water before, during, and after yoga. Additionally, it’s important for them to listen to their bodies and stop if they feel discomfort or fatigue.
Modify poses as needed:
Modifying poses is vital during yoga practice for pregnant women. Changes can include using props for support or adjusting positions to accommodate a growing belly. Adaptations can help maintain balance and comfort.
Avoid overheating during practice:
Pregnant women should avoid overheating while practicing yoga. This includes choosing a well-ventilated space and avoiding hot yoga classes. Overheating can affect the baby’s development, as highlighted by the Centers for Disease Control and Prevention (CDC).
Practice in a safe, comfortable environment:
Creating a safe and comfortable environment for yoga practice is crucial. Pregnant women should ensure they have enough space to move freely. A peaceful atmosphere can enhance focus and relaxation, making the experience more enjoyable.

By following these precautions, pregnant women can enjoy the benefits of yoga while prioritizing their and their baby’s well-being.

What Resources are Available for Pregnant Women Interested in Yoga?

Pregnant women seeking yoga resources have various options including classes, online platforms, books, and community support.

Yoga Classes Specializing in Prenatal Yoga
Online Yoga Platforms Offering Prenatal Sessions
Books and Guides Focused on Yoga for Pregnancy
Community Support Groups and Workshops
Recommendations from Healthcare Providers
Apps Dedicated to Prenatal Fitness

These resources provide a holistic view of how pregnant women can incorporate yoga into their exercise routines, enhancing both physical and mental well-being.

Yoga Classes Specializing in Prenatal Yoga:
Yoga classes specializing in prenatal yoga are designed specifically for pregnant women. These classes focus on poses that promote physical comfort, relaxation, and connection with the baby. Instructors trained in prenatal yoga can provide guidance tailored to each stage of pregnancy, ensuring safety. According to a study by the American Pregnancy Association (2021), prenatal yoga can help alleviate common pregnancy discomforts such as back pain and anxiety.
Online Yoga Platforms Offering Prenatal Sessions:
Online yoga platforms provide flexibility for pregnant women to practice at home. Websites and apps like YogaGlo or Glo offer prenatal yoga videos led by certified instructors. A 2020 survey by Yoga Alliance indicated that 54% of women practicing yoga during pregnancy prefer online classes for convenience and accessibility. This option also allows women to return to sessions at their own pace.
Books and Guides Focused on Yoga for Pregnancy:
Books and guides offer in-depth information and are a valuable resource for understanding prenatal yoga. Titles such as “Yoga for Your Pregnancy” by Tami Lynn Kent provide techniques and insights for creating a personal practice. According to a review in the Journal of Women’s Health (2022), literature on prenatal yoga can enhance knowledge about body changes and encourage mindfulness during pregnancy.
Community Support Groups and Workshops:
Community support groups and workshops allow pregnant women to engage with others sharing similar experiences. These groups often incorporate yoga sessions, providing opportunity for socialization and mutual encouragement. A study by the Mayo Clinic in 2018 highlighted that social support during pregnancy can lead to lower stress levels and improved emotional well-being, thereby enhancing the overall yoga experience.
Recommendations from Healthcare Providers:
Healthcare providers often recommend specific yoga practices suitable for pregnant women. Many obstetricians or midwives recognize the benefits of yoga for both physical health and emotional support. A review by the Cochrane Library (2020) noted that healthcare provider recommendations significantly impact exercise adherence among pregnant women, making this a crucial resource.
Apps Dedicated to Prenatal Fitness:
Fitness apps tailored for prenatal workouts combine yoga with other forms of exercise. Apps like Expectful or Down Dog Yoga allow customization of workouts according to different trimesters. Research from the Journal of Medical Internet Research (2021) states that health and fitness apps can encourage and sustain physical activity in pregnant women, improving overall health outcomes during pregnancy.

What are the Common Myths Surrounding Yoga and Pregnancy?

Common myths surrounding yoga and pregnancy can lead to confusion and misinformation. It is important to understand the facts to support the health of both the mother and baby.

Yoga is not safe during pregnancy.
All yoga poses are safe for pregnant women.
Prenatal yoga is just regular yoga.
Yoga cannot help with pregnancy-related discomfort.
You cannot practice yoga in the first trimester.

Understanding these myths can help clarify the safe practices of yoga during pregnancy.

Yoga is not safe during pregnancy: This myth suggests that any form of physical activity, including yoga, poses risks to the mother and baby. However, most experts, including the American College of Obstetricians and Gynecologists (ACOG), state that yoga can be beneficial during pregnancy. It can reduce stress, improve sleep, and enhance overall well-being.
All yoga poses are safe for pregnant women: Not all yoga poses are appropriate for pregnant women. Some poses may strain the body in ways that can be harmful. For instance, deep twists and inverted poses can be risky. Prenatal yoga classes are specifically designed to tailor poses to the needs of pregnant women, ensuring safety and comfort.
Prenatal yoga is just regular yoga: Prenatal yoga is not merely a modified version of regular yoga. It focuses on the unique physical and emotional needs of pregnant women. Classes include poses tailored to support pregnancy, labor, and recovery postpartum. A 2016 study by Field found that prenatal yoga can reduce anxiety and improve labor outcomes.
Yoga cannot help with pregnancy-related discomfort: Some believe that yoga does not provide any relief from pregnancy-related discomforts like back pain or nausea. In reality, many studies indicate that gentle yoga can alleviate physical discomfort by promoting flexibility, strength, and relaxation. Research by Cramer et al. (2014) demonstrates that yoga can be effective in managing pregnancy-related issues.
You cannot practice yoga in the first trimester: This myth suggests that yoga should be avoided in the first trimester due to concerns about miscarriage. While caution is advised, many healthcare professionals affirm that gentle yoga can be beneficial and safe during this time. Women should consult their doctors to determine a suitable practice based on their individual circumstances.

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