Exercise & Pregnancy – Rotated Yoga Poses

Stay Healthy by Modifying or Avoiding Asanas That Twist the Torso

© Katrena Wells

Jun 22, 2009

Some yoga poses may present risk for injury to a pregnant participant. Learn step-by-step modifications for standing yoga asanas that involve extreme rotation of the torso below.

Check With Your Healthcare Provider First

Prior to starting or continuing a yoga routine during pregnancy, the safest approach would be to first check with your healthcare provider, who may provide you with specific individualized exercise recommendations.

Prenatal Yoga vs. Other Yoga Classes

Prenatal yoga classes specifically cater to pregnant women, but many pregnant women enjoy benefits of other yoga classes, with a few modifications. Mentioning your specific health concerns or needs can help the yoga instructor provider safer instruction to a pregnant participant in several ways, such as:

• choosing asanas that are particularly well-suited to pregnancy
• demonstrating modifications that you may find helpful
• providing special props, such as a chair, as needed
• giving feedback regarding safe movements and those to avoid

Listen to Your Body

All yoga participants are encouraged to listen to their own bodies. The asanas should feel comfortably challenging. If a pose feels uncomfortable or makes you feel as if you will lose your balance, this is your body's way of saying that you perhaps you should

• move to a less intense level of the pose
• modify the asana with a change of position, such as widening the stance, or use of a prop, such as a chair
• assume a different asana or position that better fits your needs

Below are standing yoga postures that involve extreme rotation of the torso and may be unsafe to practice during pregnancy as recommended in Instructing Hatha Yoga, by Kathy Lee Kappmeier and Diane M. Ambrosini:

Revolving Half-Moon (Parivrtta Ardha Chandrasana)

Pregnant students may want to avoid this asana and return to the modified Half-Moon asana.

To modify the revolving half-moon asana,

1. Begin on the hands and knees.
2. Place the left hand on the floor to the outside of the right knee or modify by placing the hand closer to midline.
3. Begin to extend the right hand toward the ceiling while rotating the torso to the right.
4. Extend the left leg behind the body with toes pointed.
5. Return to a kneeling position and repeat on the other side.

Revolving Extended Side-Angle Stretch (Parivrtta Parshvakonasana)

1. Begin in a kneeling position.
2. Step forward with the right foot until the foot rests on the floor beneath the knee.
3. The back knee remains on the floor with the toes extended until the top of the foot is resting on the floor or mat.
4. Slightly rotate the upper torso toward right while placing the left hand to the outside of the right knee.
5. If comfortable, place the toes of the back foot under the foot and lift the back knee off the floor to add a balance component.
6. Return to a kneeling position before repeating on the other side.

Modification is the Key for Pregnant Women Who Practice Yoga

With a few modifications, pregnant yoga participants may enjoy the physical and mental benefits of these twisted standing yoga asanas with less chance for injury.

You may also wish to read about modifications for inverted asanas during pregnancy or get tips on how to relax at the end of yoga class.

This article is not intended to be medical advice. Please consult with your physician before attempting any exercise or mind/body routine.

Revolving Extended Side-Angle Stretch

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