Written by Joseph Berridge, Founder of Joga Yoga
Yes, many people practise Kundalini yoga during a healthy pregnancy, but it needs real changes. The biggest are avoiding Breath of Fire, breath holds and strong abdominal locks, and avoiding overheating and long periods lying on your back. Check with your doctor or midwife first, especially if you are new to Kundalini yoga.
What to avoid in Kundalini yoga during pregnancy
Kundalini classes use a lot of strong breathwork and locks, and these are the main things to change. Kundalini teacher trainer Brett Larkin advises pregnant students to avoid Breath of Fire, deep abdominal contractions, Sat Kriya, breath suspension and the navel and diaphragm locks. Ekhart Yoga gives similar advice for pranayama in general: skip breaths with strong abdominal action and any breath retention.
| Avoid or modify | Why | Try instead |
|---|---|---|
| Breath of Fire and other rapid belly breaths | Strong, repeated abdominal pumping | Long, slow deep breathing |
| Breath retention (holding the breath in or out) | Advised against in pregnancy across yoga traditions | Continuous breathing with no holds |
| Root, navel and diaphragm locks | Strong contraction of the abdomen and pelvic floor | Gentle awareness of the pelvic floor without a strong lock |
| Sat Kriya and intense abdominal kriyas | Repeated navel pumping | Seated meditation or chanting |
| Lying on the belly | Pressure on the abdomen | Kneeling or seated versions |
| Long periods lying flat on the back after the first trimester | Can reduce blood flow back to the heart | Side-lying or propped up with cushions |
| Inversions and poses with a risk of falling | Balance changes as pregnancy progresses | Standing poses near a wall |
| Hot or very warm rooms | Risk of overheating | A cool, well-ventilated space |
The last three rows come from general pregnancy exercise guidance. The American College of Obstetricians and Gynecologists’ exercise during pregnancy FAQ advises against hot yoga and against exercise lying flat on your back during the second and third trimesters.
Kundalini yoga by trimester
| Trimester | What to keep in mind |
|---|---|
| First (weeks 1 to 12) | Avoid overheating and the breathwork listed above. If you are new to Kundalini yoga, a prenatal class or a gentle practice is a safer start than a full Kundalini kriya. |
| Second (weeks 13 to 26) | Stop lying flat on your back for long periods. Avoid pressure on the belly and deep closed twists. Move more slowly in and out of poses. |
| Third (weeks 27 to birth) | Balance and breathing space change most. Favour seated and supported positions, keep a wall or chair nearby, and shorten or skip anything that feels strenuous. |
Every pregnancy is different, so treat this as a general guide. Your doctor or midwife may give you more specific advice.
Kundalini practices that are usually suitable
With approval from your doctor or midwife, the gentler side of Kundalini yoga often fits pregnancy well:
- Long, slow deep breathing, the calm alternative to Breath of Fire.
- Alternate nostril breathing, a gentle, balancing technique. Our guide to Nadi Shodhana explains how to do it.
- Seated meditation and chanting, including mantra meditation without breath holds. See our guide to yoga meditation.
- Gentle seated spinal movement, such as slow spinal flexes and Cat-Cow on hands and knees.
- Relaxation lying on your side, supported by cushions, instead of flat on your back.
A prenatal yoga class or a Kundalini teacher with prenatal training can adapt a full class for you. Tell any teacher you are pregnant before class starts.
Warning signs to stop and get help
ACOG lists warning signs that mean you should stop exercising and contact your doctor or midwife. They include vaginal bleeding or fluid leaking, regular painful contractions, dizziness or feeling faint, chest pain, headache, shortness of breath before you start, calf pain or swelling, and muscle weakness that affects your balance.
Can you do Kundalini yoga after birth?
Yes, but give your body time. Start with gentle breathing and meditation, and return to stronger kriyas, Breath of Fire and locks gradually once your doctor or midwife has cleared you for exercise. This is especially important after a caesarean birth or if you have any abdominal separation. For background on the practice itself, see our guide to Kundalini yoga.
Frequently asked questions
Is Kundalini yoga safe for all trimesters?
It can be practised in all three trimesters with modifications and your doctor’s or midwife’s approval. The main changes are avoiding Breath of Fire, breath holds and strong locks throughout, and avoiding long periods lying on your back from the second trimester.
Is Breath of Fire safe during pregnancy?
Breath of Fire is generally advised against during pregnancy because of its strong, repeated abdominal pumping. Long, slow deep breathing is the usual substitute.
What are the potential risks of Kundalini yoga during pregnancy?
The main risks come from rapid breathwork, breath retention, strong abdominal locks, pressure on the belly, overheating and falls. Modifying or avoiding these keeps practice much safer.
Can I do Kundalini yoga after childbirth?
Yes, once your doctor or midwife has cleared you for exercise. Start with gentle breathing and meditation and build up to stronger practices gradually.
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