It is impossible to avoid all stressors as you go through life, but it is possible to minimize them. Stress, at times, can heighten your senses and better equip you for the situation at hand. Chronic stress, however, can negatively impact your mental and physical health in several ways, such as increasing your risk of anxiety, depression, and even heart disease. 

Believe it or not, the foods you eat have a powerful influence on your mental health. According to many studies, prioritizing foods with certain nutrients can help improve your mood and may even reduce stress, anxiety, and symptoms of depression. If you regularly battle with feelings of stress and need help regulating levels, focus on the following nutritious and stress-reducing foods. 

Berries

Rich in antioxidants and anti-inflammatory compounds, berries should be a mainstay in everyone’s diet. They contain essential vitamins and minerals, some of which are involved with mood regulation, stress response, and cognitive function. One study from 2022 monitored the mental health of participants in relation to their fruit intake. Compared to those with the lowest fruit intake, the participants with the highest fruit intake had 16%, 25%, and 27% lower odds for lack of joy, worries, and tension, respectively. Diets rich in berries have also been linked to higher levels of optimism. 

Leafy Greens

Leafy greens and cruciferous vegetables are loaded with stress-reducing plant compounds, including carotenoids, magnesium, and vitamin C. Great examples of these vegetables include Swiss chard, spinach, kale, broccoli, cauliflower, cabbage, arugula, romaine lettuce, and Brussels sprouts. Many dark, leafy greens contain magnesium, which plays an integral role in the body’s stress response. Insufficient amounts of magnesium in the body can impact your ability to deal with stress. Stress can actually increase magnesium loss via urine, which increases the risk of magnesium deficiency. Eating more magnesium-rich foods, such as leafy greens and cruciferous vegetables, can increase magnesium levels and may help reduce stress. 

Avocados

Speaking of magnesium, avocados are also great sources. They also contain a lot of fiber, which works to decrease inflammation in the body, which may help lower stress levels. According to research, people under high stress have exhibited higher levels of inflammatory markers. Eating more fiber-rich foods may help reduce inflammation in the body, which may alleviate stress. A 2021 study of over 3,000 people found that eating more fiber reduced the risk of psychological distress and anxiety. A seven-ounce avocado contains 13.5 grams of fiber, which fulfills 48% of the recommended daily intake (RDI).

Matcha

Matcha lattes have surged to popularity within recent years, but let’s just leave the milk out of the equation for a moment. This powdered green tea contains a lot of mood-boosting and stress-regulating properties. Researchers note that the L-theanine in matcha has anti-anxiety and stress-reducing effects. L-theanine is an amino acid that acts on the central nervous system, influencing receptors in the brain to help reduce stress and anxiety symptoms. For example, L-theanine works to reduce the release of the excitatory neurotransmitter glutamate, which increases the release of GABA. A 2019 study found that participants who consumed cookies containing 4.5 grams of matcha per day for 15 days had significant reductions in the activity of certain stress markers. 

Apples, Pears, And Citrus Fruits

Not every fruit helps to regulate stress levels, but a 2022 study found that increasing intake of bananas, oranges and other citrus fruits, apples, and pears contributed to lower stress levels. In fact, each of those fruits lowered the risk of having high perceived stress. Researchers suggest that the high concentration of minerals, vitamins, and phytochemicals found in those fruits contribute to the stress-reducing properties. More research is necessary on this matter.

Hemp Seeds

Similar to avocados and leafy greens, hemp seeds are rich in magnesium, with a three-tablespoon serving covering 50% of the RDI of magnesium. Hemp seeds also provide omega-3 fatty acids and zinc, another nutrient involved in stress response. Low zinc levels can affect your mood and have been linked to anxiety symptoms. Zinc may reduce anxiety and stress by acting on GABA and glutamate, among other neurotransmitters. Low levels of GABA and glutamate may result from low zinc levels, all of which worsen anxiety. A 2023 review of nine studies found that people with anxiety exhibited lower levels of zinc in their blood compared to people without anxiety.

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Research shows that Bacopa Monnieri may boost brain function and alleviate anxiety and stress, among other benefits.

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Lemon Balm was used to attract honeybees to cultivate honey production. Lemon Balm has also been used for digestion, and using it as an essential oil can help with stress.

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When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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Feeling stressed lately? This is completely natural, especially since the holidays are right around the corner. End of the year projects, holiday travel plans, and New Year’s commitments can cause you to burn out. That’s why self-care is extra important during this time of year. In fact, influencers and wellness brands push self-care products and tips on you, which can induce stress. 

You may not have the funds for all of these products or services, but we have a little secret: you don’t need to spend a lot (or any) money to help relieve stress. Take a bubble bath, go for a walk, drink a cup of calming tea, journal, or dance it out at home. All of these things, in addition to the following affordable tips can help you unwind. 

Meditation

Meditation is a free stress-relieving activity, but it can be difficult to get into. All you need is a quiet, comfortable place and five to 10 minutes of your day to start. There are plenty of free resources to help start you on the right path. If you don’t like quiet meditation, there are many free guided meditation videos to help lead you through the practice. 

Set Phone Limits

If you want to promote mindfulness and be more present in the moment, set phone limits for yourself. Spending less time looking at your screen, especially if you scroll endlessly and mindlessly, is highly beneficial for your mental health. Taking meaningful breaks from your phone is an excellent way to practice mindfulness. You can easily set screen time limits on your smartphone, or set reminders to put down your phone. 

Make Face Masks At Home

You don’t need to go to a luxury spa to pamper yourself, or give your facial skin a little boost. Hit the grocery store or look in your pantry because you already have the ingredients you need for a DIY face mask. Simple ingredients do wonders for your skin, for example, enhancing moisture, removing bacteria, and reducing excess oil. Click here for an excellent DIY face mask. 

Journal

One of the worst things you can do for your health is hold in your stress. You have to let it out! Journaling can be a great daily exercise to release all of the emotions you’re holding inside. You don’t have to craft an extensive memoir; rather, journaling can help you unleash your thoughts and analyze them. It is a cathartic exercise that will help declutter your mind.

Dance It Out

When in doubt, turn up the music and cut loose. If you are worried about people seeing you, don’t because this is a freeing exercise. That said, you can close all the blinds or curtains if you want total privacy while you dance your heart out. You don’t need dance lessons or rhythms to reap the benefits of this stress-relieving practice. Bust out your best dance moves to help you shake out the stress.

Go For A Walk

Sometimes, a trip around the block or a walk amongst the trees is all you need to clear your mind. Studies say that being outside in nature is a proven way to calm the mind. Unplugging from your distractions and being in the moment on your walk can help you notice little things you may otherwise pass by. Try your best to get to a park or nature trail, or relish in some casual people watching if you live in a dense city. 

Take A Bubble Bath

When all else fails, run that hot water to fill the tub and get ready for a relaxing soak. Light a few candles, add a bath bomb or bubbly soap, drop in some essential oils, or add some Epsom salts. All of these things are readily available to you and relatively affordable, not to mention beneficial for your skin. If you don’t have a bathtub, you can drop some eucalyptus essential oil to your shower flower to create a calming, somewhat steamy, aromatherapy experience.

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Have you ever opened your refrigerator or entered a room and forgot what you needed to grab? Perhaps an integral strategy came up at a company meeting and you can’t recall the details. Does it take longer to complete tasks that you used to tackle with ease? There is one potential culprit: brain fog.

Brain fog is not a medical diagnosis; rather, it is something that most people experience as a result of exhaustion, stress, or sleep deprivation. It isn’t the same as dementia and doesn’t indicate structural brain deterioration. As you get older, physiological changes can cause glitches in brain function. You may notice these changes at times, and you may not notice them at others. For example, you may find that it takes longer to remember information, or you may feel that you aren’t as mentally sharp as usual. 

What Causes Brain Fog?

The leading causes of brain fog are lack of sleep and stress. Diet can also contribute to brain fog. Vitamin B12 helps maintain healthy brain function, and a deficiency in this vitamin can bring about brain fog. Sometimes, though, brain fog can be a symptom of other medical disorders. Brain fog is a type of cognitive dysfunction that can result in an inability to concentrate, memory problems, inadequate concentration, and a deficiency in mental clarity. Fortunately, there are a handful of lifestyle tweaks you can make to overcome brain fog and inspire mental clarity. Read on to learn more about them. 

Fill Up On Anti-Inflammatory Foods

Some research indicates that inflammation may trigger brain fog. For that reason, experts recommend eating anti-inflammatory foods and avoiding foods that increase inflammatory markers. Steer clear of highly processed foods, processed meats, and stick to a plant-based or Mediterranean-style of eating, both of which emphasize whole grains, fruits, vegetables, and healthy fats. Brain fog can occasionally be a symptom of certain autoimmune conditions, which stem from chronic inflammation. One study showed that people with rheumatoid arthritis who ate an anti-inflammatory diet improved cognitive function and alleviated other symptoms of the condition. 

Exercise Regularly

The general recommendation for adults is to get 150 minutes of moderate-intensity aerobic exercise per week. Not only does that keep the heart healthy, but the brain also. Exercise increases blood flow to the brain, and research shows that physical activity can cause positive changes in the brain. One such change is an increase in gray matter and brain-derived neurotrophic factor, a molecule that helps create neural connections relating to memory and learning. Plus, exercise is a great antipode for stress, which can contribute to brain fog. 

Develop Better Sleep Hygiene

Sleep keeps you sharp, and lack of sleep can cause you to be fuzzy or out of it. According to the Centers for Disease Control and Prevention (CDC), adults should get at least seven to eight hours of sleep per night. Failure to get sufficient sleep can cause a range of brain fog-like symptoms, including impaired attention, slower processing speed, and reduced alertness. In order to get more restful sleep, you have to address your sleep hygiene. That means ditching screens before bed, creating a wind-down routine, or practicing nightly stretches to relax the body. If you have insomnia or sleep apnea, consider what treatments are available and address the issue before it worsens. 

Automate Your To-Do List

Managing a busy schedule is no easy feat, but you don’t have to stress yourself out about small things that you forget. If you forget to defrost your fish, don’t beat yourself up about it. Using cognitive aids can be very helpful for busy bees. Set alarms on your phone, schedule reminders through a voice assistant, set up auto pay for your bills, and organize things on a calendar. All of those little steps can take away the stress that increases brain fog. Getting stressed about something you forget doesn’t help the fog, so get things off your plate easily with technological aids that are available to you.

Engage In Brainy Activities

How easy is it to mindlessly scroll through Instagram or binge a show on Netflix? Easy, is the answer. The brain, like any muscle, needs to be used and exercised to make it stronger. Different exercises can stimulate and support your cognitive health. Reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events can train your brain. Just like physical exercise, consistency is key if you want to maintain brain strength. Research found that listening to music can stimulate the brain and aid stress reduction.

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Winter is almost a distant memory that fades more and more with the arrival of warmer temperatures and blooming flowers. The fresher air makes you want to open the windows and invite the beautiful scents and warmth into the home. Even though it may look fresh and less gloomy outside, the inside of your home may be in shambles. Invite the opportunity and seasonal change into your life with a cleaner home. In fact, this is a long-standing tradition in many cultures. 

Why Do People Deep Clean In Spring?

Spring cleaning stems from several cultures, including Iranian, Chinese, and Jewish. The arrival of the spring equinox on the solar-based calendar is a classic indicator of spring. For Iranians, the spring equinox marks the new year, which consists of festivals and celebrations that symbolize a time of renewal. This theme of “renewal” is common in many cultures, in regards to the new year. It’s a chance to reinvigorate life and start anew. In the two weeks leading up to the new year, Iranians practice “shaking the house.” This involves buying new clothes, getting rid of old clothes, cleaning everything in sight, and ensuring everything in the house is clean for the new year.

In similar fashion, the Chinese clean their homes in anticipation of the new year’s arrival. The belief is that cleaning the house gets rid of any possible bad luck, inviting positive energy into the house when the new year comes. In Jewish culture, Passover commemorates the exodus of the Jews from Egypt. Jewish slaves ate unleavened bread, which they adopted as a reminder of overcoming such hard times. In traditional Jewish culture, keeping leavened bread in the house during Passover is an insult to God. It has become tradition to scour the home for any possible crumbs, cleaning it meticulously before Passover, which comes right after spring. 

While your motivation to clean may not be cultural, there are serious health benefits to deep cleaning the home. Continue reading to learn how spring cleaning can improve your health. 

Reduces The Presence Of Allergens

When you clean the home, your indoor air quality is likely to improve. Clutter, mess, and neglecting to regularly clean results in an accumulation of dust. There are chemicals in dust that trigger allergic reactions, so cleaning the home can reduce the presence of harmful allergens. The home is insulated without opening the windows all winter, so the cleaning and fresh spring air can improve breathing and overall respiratory health.

Encourages A Healthy Lifestyle

When you inhabit a messy space, there’s a higher percentage of being unhealthier. Statistically, people who clean up their houses tend to clean up other areas of their lives. This can lead to better sleep, healthier eating habits, and improved sleep. There’s a link between decluttering, organizing, and cleaning the home and prioritizing your health and overall well-being. You may be surprised how much a good cleaning session inspires you. 

Reduces Stress

Some people will argue that a messy house inspires the chaotic freedom that inspires their creative thoughts. There’s not time for that nonsense. The act of cleaning and inviting organization into your life helps to relieve stress. A messy house can cause stress because you can easily misplace things or purchase things that you already have, but are hiding in the mess. Clutter in the home can also lead to higher anxiety, and cleaning it all up brings about a calmer feeling. 

Less Mess = Less Fatigue

You may not know it until your home is organized and clean, but clutter wears you down. It’s exhausting to have anything and everything occupy your space, be it your workspace or living space. All of the disorganization gathers dust and grime. Take the time to shed the non-essential items in your life. You don’t have to purge your house, but a solid spring cleaning can lift an incredible weight off your shoulders and help you feel lighter, emotionally speaking. Less brings about more happiness, more energy, and more positivity in your life. 

Increases Productivity

The warmer weather often excites people and inspires them to get more done in each day. Shorter days tend to have the opposite effect on people, hence why there is more clutter and dirt in the home during winter. You may notice that you feel the urge to clean as spring gets closer and closer. Now, we don’t advise cleaning the house in a single day because that is exhausting. Take at least one to two weeks to spring clean the entire house, tackling a room or problem area every day. 

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Yoga is one of the best forms of exercise to do while pregnant, plain and simple. It can help you prepare the body for labor, strengthen the pelvic floor, and promote relaxation. As with everything during pregnancy, take precautions to keep yourself, and your growing baby, as healthy as possible. 

The body is not the same when a child is growing inside of it. Internal organs shift and squeeze together to make room for the growing uterus. On top of that, the storm of hormones that coarse through the body can make it feel and react much differently than you are used to. That can make yoga during pregnancy a lot more challenging, even if the yoga poses are not that difficult. A prenatal yoga practice, however, can be highly beneficial and quite relaxing. That said, you don’t have to take a prenatal yoga class to reap the benefits of yoga during pregnancy. Talk to your yoga instructor beforehand, let them know you’re pregnant, and they can offer modifications based on what trimester you’re in. 

Benefits Of Prenatal Yoga Poses

The body goes through serious changes while growing another human, so it may not be able to do the same yoga poses it used to. Both experienced yogis and beginner practitioners will need to modify, or avoid certain yoga poses for that reason. Prenatal yoga, however, is a safe and beneficial form of exercise and stress relief during pregnancy. According to researchers, prenatal yoga can help improve sleep, reduce stress and anxiety, aid with lower back pain, relieve headaches, and increase strength and flexibility. It may also help enhance the endurance of muscles needed for childbirth. Now that you know the benefits of prenatal yoga, you can engage in that practice and avoid the following types of yoga poses. 

Poses Lying On Your Back

During the first trimester of pregnancy, it may be very comfortable to lie on your back in corpse pose and other reclined postures. In these cases, it’s typically fine to do so. As you enter the second and third trimesters, however, experts warn against lying on your back for extended periods of time. The weight of the belly can put pressure on the inferior vena cava, a major vein that returns blood from the lower body to the heart. Lying on your back can also put pressure on the back and intestines. Instead, practice gentle twists that don’t compress the belly. Focus on extending your spine and twisting through the upper chest and back. 

Deep Backbends

After the first trimester, deep backbends may not feel comfortable or accessible. The reason for this is because they require major extension through the front of the body. Since your growing belly already extends the front of the body, backbends can be quite painful. Additionally, prenatal yoga experts suggest that postpartum people continue to avoid deep backbends because they can increase the risk of diastasis recti, a common condition in pregnant and postpartum people. It’s better to swap backbends with gentler postures like bridge pose, reverse plank, or puppy pose. 

Belly-Down Postures

Typically, lying on your stomach can elongate the front of the body and massage the internal organs. Once you confirm pregnancy, however, it’s best to avoid any poses that involve lying or placing pressure on the belly (prone position). Cobra pose and locust pose, for example, are not advised during pregnancy, as they can place unnecessary compression on your growing baby. You can still stretch in a gentle way and promote circulation to the front of the body by engaging in tabletop positions, planks and supported variations, or even camel pose. 

Pretzel Poses

Although you won’t find “pretzel pose” in any yoga text, you can probably figure out which poses we’re referring to. Do your best to avoid any position that requires you to twist and contort your body into a pretzel. You don’t need to wrap your legs around your head while pregnant. During pregnancy, the body produces relaxin, a hormone that relaxes ligaments in the pelvis to create space for the baby to pass through. As a result, the risk of over-stretching ligaments in certain poses increases. Stick to simpler poses during pregnancy and be mindful not to over-stretch in any pose during your yoga flow.

Inversions

Headstands, shoulder stands, and handstands are not recommended during pregnancy. Inversions are poses where the head comes above the heart, sending blood from the lower body straight to the head. Although some debate exists about whether or not inversions are safe during pregnancy, the general consensus is that you should avoid them. The reason for this is because the added weight of the placenta, amniotic fluid, baby, and other organs put unnecessary stress on the diaphragm. That can affect your breathing and put pressure on the heart. Some experts say that inversions may shift the baby into a breath position later in pregnancy, but not enough data supports this as of now. If you regularly practice inversions, it may be safe to do, but talk to your doctor or prenatal specialist to determine what is safest for you.

As a final note, always err on the side of caution if you’re wondering which yoga poses are safe during pregnancy. Reach out to your doctor for their input and go from there. Remember that the body is changing and you have to adjust your poses accordingly to encourage a healthy baby.

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