Modified Power Yoga during Pregnancy: is it Risk-Free for Expectant Mothers?

Modified Power Yoga routine for Pregnancy: is it so Risk-Free for Expectant Mothers?

Yoga is philosophical and religious doctrine from India, that helps to acquire self-awareness, harmony and teaches people how to manage their own physiological processes. That is why you should not underestimate this type of sport activity.

From this article you will know not only what is power yoga but also whether it is safety to do it during pregnancy or nor.


What is Power Yoga?

What is power yoga?In year 1995 the American Beryl Bender Birch offered her own view on yoga method, called Power Yoga. A new type of yoga practice was entirely based on Ashtanga Vinyasa Yoga, but the author changed the constructive essence of the sport.

Power Yoga became a perfect tool to improve the body, being an effective system of physical exercises without special attention to the spiritual aspect of the practice. Thus, Power Yoga instantly gained popularity in the US and then in Europe.

Pros and cons

The principle purpose of Power Yoga – the development of physical strength, flexibility and vitality without paying much attention to the mind and internal spiritual processes.


Advantages of power yogaPower Yoga offers various exercise sequences, the shorter sets, simplified asanas and absence of linking postures. Power Yoga sets consist of dynamic load, alternating with relaxation and stretching.

In the end of each set is dynamic pranayama, that helps to restore strength after exercise and improves the flow of oxygen to the tissues. All exercises are linked by vinyasa.


Since Power Yoga is very dynamic sport practice that can easily overstrain the body, it is not suitable for elderly people, for people with poor health condition and for people with spine problems. Power Yoga aimed at the development of muscle mass and losing extra weight.

Speaking about Power Yoga during pregnancy, it is worth to mention, that it is better to choose some other type of yoga practice, because this Power type could appear very wearisome for some expecting mothers, and it can be even unsafe for a woman and her future baby.

Power Yoga is more advisable for advanced level of sport practice. If you also have poor sport training it is better to engage in more quiet and moderate practices, for example, Pilates, Reformer Pilates, Hatha Yoga.

Core power yoga during pregnancy

Is power yoga safe during pregnancy? As it was mentioned above, Power Yoga is recommended for advanced sportsmen with faultless health state. Since, the first trimester is the most crucial time of pregnancy, you should be very careful during practicing any type of yoga.

Advice: We would not recommend you to take up Power Yoga in group classes, while it can be very tiresome and complicated for you. We can advise you to take some easy risk-free exercises of Power Yoga for indoor workout.

Easy asanas for indoor workout

All asanas should be performed on an empty stomach, not earlier than 2-3 hours after a meal. Your next meal should be in 1-2 hours after the workout. There is the list of some simple postures, but keep in mind that if you feel uncomfortable while doing any of them it would be better to stop practicing.

Rudrasana (sumo wrestler pose)

  1. Original stance – standing on the mat, legs shoulder width-apart (70-90 cm).
  2. Slightly unfold your feet, join hands in Namaste (east greeting) in front of the chest.
  3. Slightly descent bending your knees almost to a right angle and turn the thighs outward.
  4. Make sure that your knees do not tumble down.
  5. Stay in asana for 1-2 minutes, that carefully leave the asana, have a rest for one minute.

Rudrasana (sumo wrestler pose)
Sumo wrestler pose develops legs muscles, gluteus and hips, that is very useful during childbearing process.

Virabhadrasana 1 (warrior pose)

  1. Original stance – standing on the mat.
  2. Take a step forward, bend your front leg to a right angle and straighten your second leg keeping your heel on the floor.
  3. Clenching fists, bend your arms and point your elbows back.
  4. Evenly distribute the weight of the body without pulling on the front foot, hold the torso perpendicular to the floor.
  5. Hold the asana for 1-2 minutes, repeat on the other side. Make a set 3×3. Have a rest for 1-2 minutes.

Virabhadrasana 1 (warrior pose)
Warrior pose helps to develop spine and leg muscles, which are very useful while bearing a child.

Ashtanga namaskar-asana (posture of eight points)

Be careful! This asana is suitable only for the second trimester!

  1. Original stance – lying stomach position on the mat.
  2. Lift your pelvis up slightly, leaning on your knees.
  3. Bend your elbows, point your elbows along the body and put your hands under the shoulders.
  4. Lift your torso by 5-10 cm from the floor so that only your palms, knees and toes support your body.
  5. Hold the asana for 1-2 minutes, repeat on the other side. Do a set twice. Have a rest for 1-2 minutes.

Ashtanga namaskar-asana (posture of eight points)
This asana of power yoga is very useful for pregnancy since it provides a perfect development of arm triceps, while strong arms are very important for expectant mothers. You can bear your newly born with ease.

Vasishthasana (sage pose)

  1. Original stance – standing on the mat.
  2. Make a long step forward with your right leg.
  3. Lean forward and place your left hand on the floor so that the palm is steady under the shoulder.
  4. Turn the body to the right, directing the right foot to the right, and place the left foot on the outside edge.
  5. Stretch your right arm up.
  6. Tighten your abdominal muscles and push your pelvis forward. Imagine that you are trapped on both sides by walls.
  7. Hold the asana for 1-2 minutes, repeat on the other side. Do a set twice. Have a rest for 1-2 minutes.

Vasishthasana (sage pose)
Sage pose helps to develop arm muscles and deltoid muscle.

Navasana (boat pose)

Only for the first trimester!

  1. Original stance – lying on your back on the mat.
  2. Lift straight legs and torso about 10 cm, keeping your lower back on the floor.
  3. Pull your arms towards legs, slightly tighten your abdominal muscles.
  4. Hold asana for 5-10 seconds, then repeat 2-3 times, have a rest for 1 minute.

Navasana (boat pose)
This asana slightly develops abdominal muscles. Strong abs will help you during delivery process.

Plank with forearm support

  1. Original stance – lying on your stomach on the mat.
  2. Bend your elbows and place your elbows under the shoulders.
  3. Lift the torso, pelvis and legs off the floor, leaning on your elbows and toes.
  4. Slightly pull in your stomach and tighten your buttocks.
  5. Your body and legs should form a straight line.
  6. Hold asana for 10 seconds, then repeat 2-3 times, have a rest for 1 minute.

Plank with forearm support
Plank with forearm support develops abdominal muscles and arm muscles.

What asanas to avoid during pregnancy?

During the first trimester you should avoid asanas with the initial stomach stance, as well as jumping, stretching out the abdomen, while the fetus only begins to fasten to womb walls. By the end of the second trimester you should avoid movements with the initial supine position.

Carefully perform exercises that are connected with abdominal muscles and joints, mind your balance, while such exercises could cause cord entanglement. During all pregnancy avoid exercises with breath-holding, it can deprive the baby with oxygen.

In order to receive more information about dangerous positions you can read the article “What yoga poses are unsafe during pregnancy?”.

Video tutorial

Tgis short video will provide you other postures that will be suitable for pregnant ladies:


In this part we will explain the main contradictions for power yoga during pregnancy:

    Contradictions for power yoga during pregnancy

  • Medical conditions connected with the work of the respiratory and cardiovascular systems;
  • Difficult and troublesome pregnancy, i.e. morning sickness, significant weight gain, edema;
  • Threatened miscarriage;
  • Low insertion of placenta;
  • Chronic or pregnancy-emergent medical conditions, connected with locomotor system.
Do not forget, that Power Yoga is aimed at losing some extra weight and it helps to gain muscle mass.

Though this type of yoga is more recommended for advanced sportsmen with good sport training, pregnant women can also choose some easy and risk free exercises for indoor activity. Before engaging in any sport during pregnancy, as well as Power Yoga, please, consult your doctor first!

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