You can absolutely practice Kundalini Yoga while being pregnant. Follow these guidelines below to make sure you stay safe in your practice throughout your pregnancy and postpartum phase. Always check with your healthcare professional if any precautions should be taken under your personal circumstances.

First trimester / Initial weeks

During the first couple of weeks of pregnancy the follicle might not have attached itself fully yet, and therefore caution should be taken—especially if you have previously experienced a miscarriage. You might also experience nausea so be gentle when you practice, and do not exhaust yourself. No official warnings are given for women at this stage though so if you feel comfortable you can practice any yoga postures and breathing exercises that you want.

First trimester / Before 4 months

Before the 4th months (17th week) of pregnancy you can practice all Kundalini yoga postures and breathing exercises. It is advisable to exercise caution and check in with yourself during practice and to stop and rest if any postures or breathing exercises invoke any kind of discomfort.

Second trimester/ After 4 months

After the 4th months (17 week) do not practice Sat Kriya, Breath of Fire (through the nose or mouth), Mul Bandh, or any postures where you are lying on the stomach (Bow Pose, Locust Pose, Cobra Pose etc.).

Do practice: Cat/Cow, Camel Pose, Crow squats, Baby Pose with wide knees. All Kriyas and postures that do not put pressure on the navel point.

Third trimester/ After 6 months

After the 6th months (27 week) do not practice any of the above mentioned postures that has previously been cautioned against. Do not hold the breath at the end of a meditation or posture. Be mindful when practicing Spinal Flex, Cat/Cow and Sufi Grind (hip circles)—do not go too deep into the flex of the spine. Do not practice Crow squats if your midwife has cautioned you about doing squats. Instead practice a modified squat where the hands are on the ground and used to push you up from the low squat. Do not do any postures where your head is lower than your heart or where you are bending forward (wide legs in Life Nerve Stretch is okay). If you have previously been taking cold showers then stop taking them after the 7th month. Lay on your side rather than your back when relaxing in Shavasana.

Do practice: Squats or modified squats, Long Deep Breathing, arm exercise focused Kriyas.

Post natal

If you would like to join a class in your 40 days post birth, know that you are of course welcome to join at any time and tune into the group energy, chant the mantras and enjoy the lecture. It is not advisable that you practice any of the yoga or breathing exercises before you have had an internal examination (usually done around 6 weeks after giving birth).

Do practice: Mantra recitations/chanting, pelvic floor lifts (gentle), soothing pranayama (like left nostril, alternate nostril breath and long deep breath) and slow cat/cow.

6 weeks post natal

You can participate in any exercises during class as long as you have been checked by your health care practitioner, and you feel comfortable doing them. Be cautious of engaging the pelvic floor/mul bhand in any navel point and core exercises to slowly and safely rebuild strength.