Are you pregnant and wondering if you can still enjoy your favorite Bikram Yoga class?
You’re not alone. Many women ask, “Can I do hot yoga while pregnant?” In this post, let’s explore the real story behind Bikram Yoga for pregnancy, what to be careful about, and how to practice safely.
Is Bikram Yoga Safe During Pregnancy?
The short answer? It depends.
If you were already doing Bikram Yoga before pregnancy and feel strong and healthy, you might be able to continue—with some changes. But if you’re new to hot yoga, this is not the best time to start.
Here’s what experts say:
- A study published in the International Journal of Research in Exercise Physiology (Sims et al., 2020) found that women with uncomplicated pregnancies who had been practicing hot yoga prior to pregnancy could safely continue, provided they stayed adequately hydrated and were under the care of their healthcare provider.
- However, according to a review published in Reproductive Toxicology (Wells et al., 2015), exposure to high temperatures during pregnancy—especially during the first trimester—may increase the risk of neural tube defects and other heat-related complications. For this reason, many healthcare professionals advise against hot yoga during pregnancy.
Your doctor knows your medical history best. If you’re thinking about continuing Bikram Yoga while pregnant, make that your first stop.
Tips to Practice Bikram Yoga Safely During Pregnancy
If you decide to continue, here are some tips that can help:
1. Talk to Your Doctor First
Before joining any class, ask your doctor if hot yoga is okay for you. Everyone’s pregnancy is different, and professional advice matters.
2. Tell Your Teacher You’re Pregnant
Let your teacher know so they can guide you with modifications. A good instructor will help you stay safe and comfortable.
3. Stay Cool and Hydrated
Drink water before, during, and after class. If you feel too hot or dizzy, take a break or step outside for a moment.
4. Skip Poses That Don’t Feel Right
Avoid poses that compress your belly or twist deeply. It’s better to rest than to push through something that feels off.
5. Focus on Breathing and Mindfulness
Even if you don’t do every pose, simply breathing, stretching gently, and being present can give your body and mind deep relaxation.
6. Practice Closer to the Door or Ventilation Area
Being near a cooler spot in the room can help regulate your body temperature during class.
7. Watch for Signs of Overheating
If you feel lightheaded, nauseous, or extremely tired—stop right away. These could be signs that your body is overheating, and it’s important to cool down immediately.
8. Use Yoga Props When Needed
Blocks, straps, and bolsters can provide extra support and stability. They help you maintain alignment without strain.
9. Shorten Your Practice Time
Instead of a full 90-minute session, you can join the first half and rest during the final part, especially as your pregnancy progresses.
Modified Bikram Poses for Pregnancy
Yes, there are safe modifications of Bikram Yoga poses during pregnancy, especially if you already practiced Bikram before getting pregnant. Here are some common modifications:
- Half Moon Pose: Perform with feet wider apart and go gently—avoid forward bending to protect the belly.
- Eagle Pose: Loosen the binds and focus more on balance rather than depth.
- Standing Bow: Avoid deep backbends. Replace with Warrior 1 or Tree Pose.
- Floor poses like Cobra, Locust, Bow: Replace with gentle Cat-Cow stretches or skip entirely.
- Savasana: Practice lying on your left side with support from a bolster or blanket.
Better Alternatives?
If Bikram feels too much right now, that’s okay. You can try Prenatal Yoga, which is slower, cooler, and designed for pregnant bodies. It helps with lower back pain, stress, and sleep—without the heat.
Prenatal yoga classes are also a great place to connect with other expecting moms. You’ll learn techniques that support both pregnancy and birth, such as breathing patterns, hip-opening poses, and deep relaxation methods.
You can also do gentle home practice with online classes, prenatal yoga apps, or guided meditations to stay active and grounded during your pregnancy.
Still love Bikram? You can always return after your baby is born. Yoga is not a race. Your journey is unique, and taking a break is not a setback.
Benefits of Practicing Yoga During Pregnancy
Yoga during pregnancy can offer many benefits, whether it’s in a heated or non-heated room. Some of the common benefits include:
- Improved flexibility and muscle tone
- Better blood circulation
- Stress reduction and emotional balance
- More awareness of breath and body
- Easier labor through better physical preparation
Yoga also helps reduce back pain, relieve tension in the hips, and improve posture—things that many pregnant women struggle with, especially in the second and third trimesters.
Final Thoughts
Bikram Yoga for pregnancy is a personal choice. Some women feel great doing it. Others prefer to take a break. The most important thing is to listen to your body and take care of your baby.
It’s not about doing every posture—it’s about staying mindful, connected, and safe. Whether you continue your Bikram practice, switch to prenatal yoga, or pause completely, know that you’re doing what’s best for your body and your baby.
If you want to learn more or ask questions about practicing yoga during pregnancy, feel free to reach out or check our Yoga Teacher Training Programs or explore our upcoming Bikram Yoga Teacher Training programs at BYTT.
