Is Yoga Bad For Pregnancy? Here Are Common Exercises That May Hurt The Baby

Women commonly see their body change during pregnancy, which may lead them to take on exercises to help keep their shape. Experts say that physical activities may also be beneficial for the fetus. 

It is recommended that pregnant women engage in moderate intensity exercise for 30 minutes a day, four times a week. But despite the benefits of physical activities during pregnancy, there is still a lack of information on “how much is too much” when exercising before giving birth, according to the Virtual Medical Center

Some activities known to help the mother could actually hurt the baby in some cases. To help avoid any risk, here are the common exercises to avoid during pregnancy: 


Avoid difficult positions during yoga as well as weight traning that may lead to holding breath, which indicate over-exerting and too much pressure.

Lying on the back 

Exercises that invovle lying on the back could affect the blood flow to the fetus and hypotension from vena cava compression by the uterus. Such activity should be avoided especially after the first trimester of pregnancy.

Contact sports 

Sports that involve physical contact, like basketball, have high risk of causing abdominal trauma, excessive joint stress and falls. 

Heavy weight training lifts

Maximal isometric muscle contractions could put too much stress on the cardiovascular and musculoskeletal system. 

Scuba diving

Adventorous but risky for the baby. The pressure underwater could result in birth defects and fetal decompression sickness.

Going to high-altitude places

Any activity that may cause altitude sickness should be avoided as this could reduce the oxygen supply to the fetus.

But there are still appropriate exercises  that are considered safe during pregnancy. These physical activities mainly have low risk of falling, injury and joint and ligament damage.

The list includes walking, cycling, free weights and swimming. These exercises, when done gently, could promote better oxygen flow, circulation and good health. 

But it is important to know that any activity done during pregnancy should not require too many quick changes to the center of gravity or depend predominantly on balance. All exercises should also begin with a light warm up as women are especially flexible during pregnancy, which increases the risk of obtaining injury due to excessive stretching and pulling.