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The Best Yoga Poses for Pregnant Women

The Best Yoga Poses for Pregnant Women

Yoga is a mental and physical well-being activity. It utilizes a sequence of body positions and breathing exercises (called postures).

A Safe and Gentle Guide

It is an excellent method to stay active during pregnancy and is healthy for you and your child. Yoga for Pregnancy uses techniques of relaxation and breathing with postures adapted for pregnancy.

Yoga has been proven to decrease anxiety and assist females in remaining calm during pregnancy and labour. It can also enhance your sleep.

Many of the breathing techniques that you use in yoga can assist you in getting prepared for your child’s birth. They will help you remain calm and breathe steadily through your contractions if you use them during your labour.Doing Yoga during pregnancy may even mean that you need fewer pain relievers during the child’s birth.

So if you are interested, keep scrolling to know more about yoga for pregnant women.Doing yoga during pregnancy is a wonderful gift for your body. It offers a beautiful and gentle way to maintain focus and flexibility while expecting. Many doctors and experts recommend yoga as a suitable exercise for pregnant women. The purpose of practicing yoga during pregnancy is to help alleviate pain during delivery to the best extent possible.

How Can Yoga Asanas During Pregnancy Help?

Many pregnant women often wonder if practicing yoga during pregnancy is beneficial for them. The answer is yes! Yoga offers a wide range of health benefits, and engaging in regular yoga sessions during pregnancy can help you prepare both physically and mentally for the birth of your child. It is a holistic practice that promotes relaxation, flexibility, strength, and overall well-being.

  1. Prenatal Yoga benefits pregnant women by calming the mind and controlling thoughts during pregnancy.
  2. It provides a sense of tranquility and helps maintain emotional balance.
  3. Pregnancy Yoga stretches and prepares the body for a normal delivery.
  4. Gentle movements and poses maintain flexibility and strength.
  5. Breathing exercises in Yoga relieve stress and promote relaxation.
  6. Pregnancy Yoga exercises address discomforts such as swelling, muscle cramps, and joint pains.

Pregnancy Yoga For Beginners: Precautions and Guidelines

Pregnancy time yoga can be challenging for beginners. At the beginning, there may be several apprehensions that can discourage you. However, with the guidance of a trained instructor and a little confidence, you can enjoy the amazing benefits of prenatal yoga.

  1. Prenatal Yoga emphasizes taking it slow and not aiming to become an expert.
  2. It is important to be gentle and avoid strain or discomfort during stretches.
  3. Simple postures like Vidharbhasana, Easy Pose, Temple Pose, and Sukhasana are recommended for prenatal practitioners.
  4. These postures provide a gentle and nurturing experience for the body and mind during pregnancy.
  5. Meditation is highly recommended in prenatal Yoga to maintain inner calm, reduce stress, and promote overall well-being.
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Best Yoga Asanas During Pregnancy:

Butterfly Pose Or BaddhaKonasana Yoga:

IMAGE SOURCE : upashanayoga

Butterfly Pose or BaddhaKonasana Yoga is a hip opener and stabilizes the pelvis, benefiting pregnant women. To perform it, sit in a relaxed pose with a straight back. Bring your feet together in front of you, with the soles facing each other. Gently bounce the legs and hold for a few seconds while inhaling. Repeat this movement five to ten times, stretching without squishing the belly.

Cat Pose Or Marjaryasana:

IMAGE SOURCE : theindianmed

Cat Pose or Marjaryasana stretches the body and strengthens neck and spine muscles. It also stimulates bowel movements and kidney and adrenal gland function. Start on your hands and knees, placing a towel underneath your knees if needed. Stretch your feet and curl your toes under your palms. Inhale and stretch, lifting your head, chest, and tailbone while dropping the belly to the ground. Exhale and draw the belly upwards. Repeat this sequence 4 to 6 times.

Tree Pose Yoga Or Vrikshasana:


Tree Pose Yoga or Vrikshasana stretches the thighs, abdomen, shoulders, and groin muscles. It strengthens the abdominal area to support the weight of the fetus and helps with sciatica. Stand straight with feet slightly apart. Lift your arms in the Namaste pose and take your right leg up, bending it at the knee. Place the right foot on the left leg and stretch your body while taking deep breaths. Hold for 4 to 6 breaths, lower the arms, and repeat with the opposite leg.

The Upward Bow Pose Or Chakrasana:

IMAGE SOURCE : yogaholism

The Upward Bow Pose or Chakrasana is recommended only during the first stage of pregnancy. Lie on your back with feet wide apart and slowly bend your knees, touching the ground with your feet. Place your palms under your shoulders and press them on the ground. Lift your shoulders, elbows, and chest, inhaling as you get into the circular pose. Hold for 15 seconds and slowly return to the original position.

The Locust Pose Or Salabhasana:

IMAGE SOURCE : huggermugger

The Locust Pose or Salabhasana is beneficial for pregnant women. Lie on your back with feet close together. Inhale and raise your upper back, placing your hands near your buttocks. Hold the position and then exhale as you slowly go back to the original position.

Full Squat Pose Yoga Or Malasana:

IMAGE SOURCE : wemystic

Full Squat Pose Yoga or Malasana strengthens the lower body, prepares it for delivery, and helps relieve gas and stimulate bowel movements. Stand with feet wider than hips, inhale, and bend your knees as low as possible while keeping your buttocks a few inches above the ground. Bring your hands together in a prayer position and hold for a couple of minutes.

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The Chest Opening Posture Or Bow Pose Or Dhanurasana:

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The Chest Opening Posture or Bow Pose, also known as Dhanurasana, stretches and opens the chest muscles, reducing physical stiffness during pregnancy. Lie on your stomach with palms facing upwards. Exhale, bend your knees, and touch them with your hands. Hold your ankles for 10-15 seconds and then go back to the original position.

Hero Pose Or Virasana Yoga:

IMAGE SOURCE : rishikulyogshala

Hero Pose or Virasana relieves ankle and leg swelling, aids digestion, and provides balance and support during pregnancy. Kneel on the floor with thighs parallel to each other. Interlace your fingers over your head, twist your hands, and hold for several breaths.

The Standing Mountain Posture or Tadasana:

IMAGE SOURCE : vocal.media

The Standing Mountain Posture or Tadasana reduces physical aches and promotes better health during pregnancy. Stand straight with your body erect and back straight, relieving pain in the knees and buttocks.

Cow Posture Or Bitilasana:


Cow Posture or Bitilasana helps pregnant women get rid of fatigue and is beneficial during pregnancy. Kneel on the floor, raise your back, support it with your palms, and hold the position before exhaling back to the original state.

The Fish Pose Yoga Or Matsyasana:

IMAGE SOURCE : steamyfit

The Fish Pose or Matsyasana relieves lower back pain and improves elasticity. Lie on your back with feet close together, raise your upper back, touch the ground with your head, and place your palms on your chest. Return to the original position after holding for 15 seconds.

The One Arm Raise Posture:

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The One Arm Raise Posture involves one-arm extension, stretching and strengthening the back muscles. It also tones the wrists, arms, and thighs. Relax your body while performing this technique.

The Sphinx Pose Or SalambaBhujangasana:

Image Source – MindfulSoulCenter

The Sphinx Pose or SalambaBhujangasana relieves physical stress and body aches during pregnancy. Lie on your stomach with feet together, raise your upper body, stretch your hands with a slight bend, and exhale back to the original position.

The Lord of The Dance Pose Or Natarajasana:

Image source – pixahive

The Lord of The Dance Pose or Natarajasana improves concentration, balance, and body alignment during pregnancy. Stand with feet together, lift your right leg and right hand, extend your left hand while balancing on the left leg. Hold for 15 seconds and alternate position.

Warrior Pose Yoga I (Virabhadrasana I):

Image – ekhartyoga

Warrior Pose Yoga I (Virabhadrasana I) strengthens the hip, thigh, and back regions and increases stamina. Stand with feet flat on the ground, arms by your side, and left foot placed at the back. Bend your front knee, keeping your thigh parallel to the ground, and hold the pose while looking upwards.

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The Supported Triangle Posture Or Trikonasana:

Image- Verywell / Ben Goldstein

The Supported Triangle Posture, or Trikonasana, is beneficial for pregnant women. Place one leg forward, putting body pressure on the other leg, and raise the arm upwards to resemble the one-arm raised posture.

The Cobra Posture Or Bhujangasana:

Image – Rishikeshashtangayogaschool

The Cobra Posture or Bhujangasana helps relieve body aches during pregnancy. Lie straight on the floor, slowly stretch your upper body backward, and touch your foot with your palms. Hold the position and exhale back to the original state.

The Camel Posture Yoga Or Ustrasana:

Image – liforme

The Camel Posture Yoga or Ustrasana works on the shoulders, chest, and spine flexibility. Kneel on the floor, place hands behind the pelvis, and slowly bend your head backward to touch your ankles. Exhale and return to the original position.

Low Lunge Pose Or Anjaneyasana Yoga:

Image – liforme

The Low Lunge Pose or Anjaneyasana encourages dilation, descent, and rotation of the baby during pregnancy. Extend your arms above your head while performing this pose.

The Alternative Lunge Posture:

Image –Trevor Raab / bicycling

The Alternative Lunge Posture helps alleviate physical discomfort during pregnancy. Position yourself with one knee stretched on the floor and the other leg folded, placing your hands on the leg for support. Alternate leg positions while exhaling.

The Half Frog Or ArdhaBhekasana:

Image – EkhartYoga

The Half Frog or ArdhaBhekasana relieves muscle stiffness and limb pain during pregnancy. Sit on the floor with one leg stretched back and face forward, keeping one arm on the floor and the other at the waist.

Easy Pose Or Sukhasana Yoga:

Image SOurce- styleoga

Easy Pose or Sukhasana improves chest opening, flexibility, and posture. Sit on the ground with weight on your sitting bones, cross your legs, and rest your hands on your thighs or knees.

Warrior II Pose:

Image – masterclass

Warrior II Pose provides an intense stretch to the thighs, shoulders, and pelvic area. It helps open the hips and prepare for labor. Stand with feet wide apart, bend the front knee, and stretch your arms parallel to the ground.

Goddess Pose I (UtkataKonasana):

Image – bodhischoolofyoga

Goddess Pose I (UtkataKonasana) strengthens the hips, thighs, and groin, and promotes better breathing. Stand with feet wide apart, bend your knees, and keep your heels on the ground. Bring your hands into a prayer pose and hold the position.

Goddess Pose 2:

Image Source – yogajala

Goddess Pose 2 stretches the body and provides balance during pregnancy. Stand with feet wide apart, open your fingers, and inhale and release the position.