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Is it Safe to Practise Yoga Inversions during Pregnancy?
The definition of yoga inversions differs with each practitioner. For some inversions mean when the heart is above the head, while for others it when the feet are above the head. It is very important to know what poses we are referring to as yoga inversions during pregnancy. The key to successfully performing any yoga pose is knowing your body and its limits. While yoga has been proved to be beneficial particularly during pregnancy, you should always exercise restraint while doing certain poses. Yoga inversions are a good form of exercise if you already have a practice of doing them before you conceived. However, there are certain yoga inversions that should be avoided when you are pregnant, as they may be a potential threat to your pregnancy.
What is Inversion Yoga?
The pose in yoga in which the performer's heart is at a level higher than her head is known as inversion in yoga parlance. Doing these poses stimulate the body’s nervous system. They also improve blood circulation in the body and has been proven to alleviate backaches and depression during pregnancy. Some of the simple yoga inversion poses during pregnancy include forward bend while standing, child’s posture, dog-pose facing downward, dolphin pose, and shoulder stand.
Can Pregnant Women Do Yoga Inversions?
Practising yoga inversions requires discipline and experience. During pregnancy, a woman's body becomes sensitive with the flow of so many hormones and relaxation of muscles and ligaments to accommodate the growing needs of the baby. Women who'd perform yoga inversions without the prior knowledge tend to become off balance while performing the yoga inversion poses. It is because pregnancy changes the gravitational equilibrium, which increases your chances of losing balance. Prior practice in yoga inversions help pregnant women in transiting from the various yoga poses with ease minimising the risk of injuries. It is entirely up to you to decide whether to do yoga inversions when you are pregnant. Yoga inversion is a unique form of exercise which depends totally on you and your understanding of the body. You will be astonished to find that most of the women who have prior experience in doing yoga inversions have continued to do so even during their pregnancy without causing any harm to themselves or their pregnancy.
1. Is Yoga Inversion Recommended in the First Trimester?
Certain poses of yoga inversions can be performed in the first trimester of pregnancy as they do not pose any harm to the baby in your womb. The simple yoga inversion in which you've to raise your legs up on the wall (Viparita Karani) without any props to keep your hips elevated is a very safe pose to perform during the first trimester. As mentioned earlier, you will know if a yoga pose is right for you or not. A lot of this will depend on intuition and feel good factor. Since the chances of miscarriage are considerably higher during the first trimester, it is advisable to not start yoga inversions if you have not done it before.
2. Is Yoga Inversion Recommended in the Second and Third Trimester?
It is safe to practice the east poses of yoga inversions during the second and third trimesters as the risk of a miscarriage reduces considerably. Most of the pregnant women also have decreased symptoms of morning sickness by now. However, if you are new to it, your body's increased blood volume might cause a slight sensation of dizziness while transiting in the yoga inversion poses. Talk to your yoga teacher and let him be aware of your condition so that if you feel uneasy, he can guide you and keep you safe. It is advisable to be mindful of such dizziness and slowly move back towards the upright position. It is okay not to practice yoga inversions on the days you don’t feel right.
Benefits of Yoga Inversions while Pregnant
The benefits of yoga inversions outnumber the risks they bring to your pregnancy. Below is a list of benefits that you can derive while practising yoga inversions:
When you hold yourself upside down the blood flow reverses and it pumps in the blood which is more oxygen-rich.
It helps in curing your chronic back pain which is a common problem during pregnancy.
It energizes you and helps improve your concentration.
It soothes your nervous system and brings a calmness to your mind.
It helps you maintain equilibrium.
Some of the poses of yoga inversions provide relief from indigestion during pregnancy.
Yoga inversion poses may also help in improving your sleep pattern.
How to turn a Breech Baby With Yoga Inversion Poses
There are a few yoga inversions which can help resolve the breech baby problem. The pose 'downward facing dog' has been proven to help immensely in cases of a breech baby. The duration to practice this pose after 30 weeks is for 30 seconds and with a count of 5 to hold. This can help in maintaining the optimal position of the child. In addition to these yoga postures, it is advisable that you do not lie down on your back during the last leg of pregnancy to help the baby to maintain a good position.
Cautionary Tips
Though yoga inversions have been proven to be beneficial during pregnancy, you should be careful while practising the poses of yoga inversions. You will have to be vigilant and careful. Here is a list of tips that you should follow while doing yoga inversions:
Pregnancy is not the right time to start new yoga poses which require a lot of experience and confidence. So, if you have never tried yoga inversion before, do not start it in your pregnancy.
During pregnancy, the hormones are usually elevated and the muscles, ligaments, tissues are all relaxed to accommodate the changes in the body due to pregnancy. The chances of hurting yourself while performing the yoga inversions are more. So, be careful.
Do not continue with the yoga inversion poses if you feel uneasy. Your body will usually give you signs if it is under distress. So, listen to it well.
Alternatives for Inversions while Pregnant
There are several variations of the yoga inversions, and you can choose the best that suits your body. Listed below is a comprehensive list of inversions that you can consider during your yoga sessions:
1. Rest Position
Also known as the child’s posture, this resembles the body lying in the fetal format. The shins are rested on the floor with the knees and hips bent.
2. Anahatasana
This yoga pose is good for the heart. It also helps calm the mind and is good for the respiratory system.
3. Uttasana
This yoga is a perfect exercise form to give your aching back a nice stretch right from the head to your heels.
4. Prasarita Padotsana
This yoga exercise can help stretch your back and legs all the way down to the calves.
5. Gomukasana
Choose this simple yoga asana for the times you feel uneasy during the other yoga inversions. This asana benefits in providing a good stretch for your back, arms and legs.
Yoga has been long associated as an alternative to mainstream exercising forms. The many benefits that it brings have made it the most popular choice of exercising. Yoga inversions are a great way to relieve your stress and backaches which are typical during the pregnancy. You can perform the simpler yoga inversions or choose from its many variations that suit and keeps your body happy. But remember not to start anything that is new to your body because while you are pregnant, the body has to make its adjustments to host the child in the womb. If you feel uneasy or need any help, do not forget to reach out to your caregiver or doctor immediately. Enjoy your yoga inversions and have a healthy pregnancy.
Also Read: Yoga during First Trimester of Pregnancy Read more
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4 Fair Fighting Rules for Couples Decoded
How to fight fair?Is fighting normal? Is fighting good for a healthy relationship? Many couples think that having fights indicate trouble in paradise. In fact, disagreements just mean that there is a scope for you to grow closer to each other. Fights that help your relationship grow stronger is not something to fear provided you follow the rules and fight fair!
You love him with all your heart, yet he’s the one who drives you up the wall too! If you're wondering if fighting is good for a healthy relationship, let’s break it down for you. Fighting gives you an opportunity to air out your feelings. You're one step closer to understanding your partner and having a happily ever after. However, most couples don't know about healthy arguing in relationships. While disagreements are natural, calling cheap shots isn't. Learn the rules of fair fighting among couples and you may never have to sleep in anger again!
1. Life Span of a Fight
Fights between couples should ideally not last longer than a day. In case you’ve reached a checkmate with neither seeming to budge, gracefully apologize and bury the hatchet. You can think about the core problem later on without harbouring any bad feelings.
2. Sticks and Stones May Break My Bones
Friendly couple fights are supposed to help resolve issues. Fair fights that help your relationship involve constructively talking about things you dislike in each other. Name-calling is definitely not considered friendly. Not only is it disrespectful to your partner, it also diverts the attention from the real issue.
3. Volume Control
It is important that you mind the pitch and sound of your voice while arguing. According to experts on human behaviour, yelling changes the focus of the discussion. Instead of working on the issues, the partners start reacting to the noise and tone of the voice. However, talking softly will help you get the point across more efficiently
4. Be on The Same Team
Disagreements occur when two people with two different mindsets try to make a life together. It’s completely normal and it is not a competition that you have to win. Seeing issues from a common ground such as ‘we have a problem’ is a reminder that both of you are rooting for the same team. Brainstorm the different solutions and arrive at one that’s mutually acceptable. Be prepared to give ground; being rigid yourself will only attract a similar reaction from your partner.
Finally, there’s just one rule that matters in all couple fights – love should ultimately win! If that’s your motto, then go right ahead and get your boxing gloves out! Thrashing out the issue is so much better than keeping the resentment bottled up. Give your relationship a fighting chance and watch it prosper! Read more
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Mother Care is the best and amazing thing in this world
During my Pregnancy , my mother cared for me a lot . She gave her 100% by putting an effort on my diet chart to sleeping time . I spent my 9years very peaceful by getting so much attention from my family because Its very important for expecting mother's to live in a peaceful environment during these months which helps in bringing A healthy child with a good brain development.So keeping these things in mind my mother proved herself a best mother becoz me when I consumed, my weight was only 37.. thought I delivered 3n half kg child as normal delivery.....So hats to the mother who r very caring for their daughters. My mother gives me foot massage ,hair chumppy, prepared my favourite food.During my days of pregnancy she went to market and buy clothes for my child , she keep on thinking of different different things for a complete preparation, Whenever I felt upset ,she guided me for the best, She keep trying me to avoid mobile during pregnancy, guided me about my sitting n sleeping postion.

Most importantly she wanted me to be connected with God my chanting Ram,on etc . After my delivery we shifted to our village so tha Vitharv raj -my son could see greenery , could here birdschripping and be social with my family and get their love.My advice for every expecting mother to live and bring ur child in that environment which will be better for their development.. secondly they should healthy food like pureghee, curd, fruits, etc ,Wake up early see the birds chipping, read books ,watch cricket ,postive vedios , vedios related to learning guides for post delivery.Be happy no matters what , becoz ur child development is more important than anything. My mother proved wrong to those who things that a thin and u derweight women cannot delivered a healthy child ...Thanks Read more
Sai Prasanthi R L has added a new answer
Guardian of 0 children
13 hours ago
Q. Hlw dr its my 6th month pregnency can i intimate with my partner
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
12 hours ago
A. Hello dear! If your pregnancy is going on fine without any high risk factors then it’s okay. Still, would advise you to check with your doctor once before going further. Maintain a good personal hygiene routine and a healthy lifestyle
Abhaya Rajput has added a new answer
Expecting Mom due this month
9 hours ago
Q. My breasts feel full and heavy, but there’s no milk when pumping and during feeding baby —what do I do?
Abhaya Rajput
Mom of a 14 yr 4 m old boy
3 hours ago
A. Hello there ma’am please do not worry about it too much. But it is really very difficult to say anything without proper examination. It is advisable to get yourself evaluated by a doctor and follow doctors advise properly. You can also book online doctor’s appointment on FirstCry where the doctor can help you and guide you properly.
Thanks and take care
Dr Disha Patel has added a new answer
Expecting Mom due in 6 months
9 hours ago
Q. can I take medicine pcm n citrazene in pregnancy fir sore throats n fever
Dr Disha Patel
Ayurvedic Physician
4 hours ago
A. dear mom.
better to take tab pcm for time being n do take steam inhakation couple of tines a day, follpw good home renedies for cold, taje more rest .
Swati Kar Samanta has added a new answer
Mom of a 9 m old child
3 hours ago
Q. hi everyone good morning,
sorghum can I give to my 10 month baby is it safe or not please revert I waiting for your reply
Swati Kar Samanta
Mom of a 2 m old girl
1 hour ago
A. Yes but first give in very small quantity to judge the reaction of your baby.
Rashmi has added a new answer
Expecting Mom due this month
44 mins ago
Q. #asktheexperts is it okay that the baby is kicking less than usual?
Rashmi
Mom of a 9 yr 7 m old girl
40 mins ago
A. Yes it is the what part is that your child is kicking if you feel that there is a movement of your child whether it is a cake or slight movement also you know that your child is doing fine so there is no problem in that if the movement is less it’s completely alright
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
7 mins ago
Q. #asktheexperts what to do if the baby’s nose is blovked
Dr Sameer awadhiya
Paediatrician
6 mins ago
A. Nasal blockage is very common, specially in small children because of the narrow nasal cavity. Any kind of saline drops like nasal clear will be helpful in dissolving the stuffy secretions, which can be taken out by vnasal aspirator gently also steam inhalation will be helpful also, try to avoid keeping the child directly under the fan.
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