Can You Practice Hot Yoga During Pregnancy?
A Hot Yoga Instructor's Honest Perspective
8 months pregnant photo in Camel Pose
When I found out I was pregnant, one of the first questions I had was:
"Can I continue practicing hot yoga?"
As someone who has been teaching the original Hot 26 sequence for many years, I wanted the answer to be "yes."
But after speaking with my OB, the recommendation was very clear:
Avoid hot yoga during the first trimester.
As much as I love hot yoga and believe in its incredible benefits, my baby's health comes first.
My OB explained that during the first trimester, it's important to avoid significantly raising my core body temperature while my baby's major organs are developing. However, because my pregnancy is considered low risk, my doctor has also told me that I may resume my hot yoga practice after the first trimester, as long as my pregnancy continues to be healthy, I stay well hydrated, listen to my body, and follow my healthcare provider's guidance.
Every pregnancy is unique. What is appropriate for one person may not be appropriate for another, which is why it's essential to discuss your exercise routine with your own obstetrician or midwife.
I wanted to share this because many of my students ask the same question, and I believe it's important to separate what we wish were true from what current medical evidence recommends—and to recognize that recommendations should always be individualized.
Exercise During Pregnancy Is Encouraged
First, let's be clear:
Pregnancy is not a reason to stop moving.
In fact, the American College of Obstetricians and Gynecologists (ACOG) encourages healthy pregnant women to remain physically active throughout pregnancy unless there is a medical reason not to.
Regular exercise during pregnancy can help:
Improve circulation
Reduce back pain
Improve sleep
Reduce constipation
Maintain strength and endurance
Improve mood
Prepare the body for labor and recovery
The goal isn't to stop exercising.
The goal is to exercise safely.
Why Is Hot Yoga Different?
The concern isn't yoga itself.
The concern is hyperthermia—an elevated maternal core body temperature.
During the first trimester, your baby's organs, brain, and spinal cord are rapidly developing. Research has shown that excessive maternal heat exposure during this critical period may increase the risk of neural tube defects and possibly other developmental abnormalities.
One review published in the Canadian Family Physician concluded:
"With the increased risk of neural tube defects and possibly other malformations in pregnant women exposed to excessive heat, practising hot yoga should be avoided."
That statement isn't meant to create fear—it's simply why many obstetricians recommend avoiding intentionally heated exercise environments during early pregnancy.
What Does ACOG Recommend?
The American College of Obstetricians and Gynecologists advises pregnant women to:
Avoid becoming overheated, especially during the first trimester.
Stay well hydrated.
Exercise in a temperature-controlled environment.
Avoid high heat and humidity.
Notice that the recommendation isn't "don't exercise."
It's avoid overheating.
My Personal Decision
I am currently 10 weeks pregnant.
Although I teach Hot 26 classes, I have chosen not to practice hot yoga during my first trimester because I want to follow my OB's recommendation and avoid raising my core body temperature during this important stage of my baby's development.
At the same time, my doctor has reassured me that because I do not have a high-risk pregnancy, I can resume my hot yoga practice after the first trimester, provided everything continues to progress normally.
That recommendation is specific to my pregnancy. It should not be interpreted as a recommendation for everyone. Every pregnancy is different, and some women may have medical conditions or pregnancy complications that require additional precautions or avoiding heated exercise altogether.
There will always be time to return to hot yoga.
Right now, my priority is making the safest choices for both myself and my growing baby.
What About After the First Trimester?
Some healthcare providers become less concerned about heat exposure after the first trimester because the baby's major organs have already formed.
In my case, my obstetrician has cleared me to gradually return to my hot yoga practice after the first trimester because my pregnancy is considered low risk. However, this is an individualized medical decision—not a general recommendation for all pregnant women.
Even later in pregnancy, dehydration, dizziness, low blood pressure, and overheating remain important considerations. If you plan to continue practicing, always discuss it with your healthcare provider, stay well hydrated, take breaks when needed, and stop immediately if you feel unwell.
If You Continue Practicing Yoga During Pregnancy
Yoga can be wonderful during pregnancy—but it should evolve with your changing body.
I recommend:
Let your teacher know you're pregnant before class.
Practice with an instructor who understands prenatal modifications.
Skip poses that compress the abdomen.
Modify deep backbends and deep twists.
Avoid lying flat on your back for prolonged periods after the first trimester.
Stop immediately if you feel dizzy, overheated, short of breath, or unwell.
Stay hydrated before, during, and after class.
Remember:
Pregnancy is not about achieving your deepest expression of a pose.
It's about supporting both you and your baby.
Listening to Your Body
One of the greatest lessons yoga teaches us is awareness.
During pregnancy, that lesson becomes even more important.
There may be days when your body feels strong.
There may be days when rest is the most yogic choice.
Neither makes you "less committed."
Your practice simply changes because your purpose has changed.
Final Thoughts
As yoga teachers, we often encourage students to challenge themselves.
During pregnancy, however, the challenge sometimes looks very different.
The practice becomes learning patience.
Learning to slow down.
Learning to trust your body.
Learning that protecting your baby is the deepest practice of ahimsa—non-harming.
If your healthcare provider eventually clears you to return to hot yoga, ease back into your practice gradually and continue listening to your body every step of the way.
Hot yoga will still be here after pregnancy.
Your body will come back.
Your flexibility will return.
For now, honor this season with compassion, wisdom, and grace.
If you're expecting and wondering whether yoga is right for you, we'd love to help. At The MATS, we offer heated, non-heated, and meditation classes, and we're happy to help you find a practice that supports your body through every stage of life. As always, consult your healthcare provider before beginning or continuing any exercise program during pregnancy.
Medical Disclaimer: This article is intended for educational purposes only and reflects both current medical guidance and my personal experience. It is not a substitute for medical advice. Every pregnancy is different. Always consult your obstetrician, midwife, or qualified healthcare provider before beginning or continuing any exercise program during pregnancy.
Author: Deann Manalang (@movewith.deann)
