Yoga Poses For Pregnancy

“Pregnancy” is one of the most beautiful experiences a woman may have in her life. Feelings like excitement, fear, happiness, and overwhelm all come at the same time when you learn what you’re expecting. Pregnancy can be both wonderful and hurtful, but it can also come with a slew of aches and pains. You will sense physical and emotional changes in your body on a daily basis. Every day, you may begin to explore your body’s pain in completely new places and ways. So, what can you do to make the next nine months more comfortable? Many experts suggest that doing yoga might help you and your baby relax while also relieving the discomfort. There are numerous yoga poses for pregnancy that are particularly safe and effective exercises for pregnant women, and which, in turn, aid in stress relief throughout pregnancy. It can assist in the preparation of your body for labour and delivery. 

Should You Do Yoga During Your Pregnancy?

It’s essential to be active when pregnant while still prioritising relaxation. Yoga poses for pregnancy allow you to reconnect with your body while strengthening, extending your flexibility, and improving your balance. These benefits can help with physical and mental comfort, as well as the relief of pregnancy symptoms and the creation of positive mindsets. You’ll also learn how to deal with the many challenges that pregnancy brings.

Pregnancy has numerous phases, and each trimester has its own prenatal yoga. Continue reading to learn about the advantages and precautions to consider while doing yoga poses for pregnancy.

Yoga Positions For Expecting Mothers

Pregnancy yoga is a fantastic exercise for pregnant women, whether they do it on a regular basis or attend a full-fledged yoga retreat. It can not only benefit you physiologically, but it can also help you relax and calm any anxiety you may be experiencing. Prenatal yoga is a popular workout among pregnant mothers since it appears to be specifically designed to make your body more comfortable.

Even if you’ve never tried yoga before, now is an excellent time to begin. Your body, as well as your baby, will be grateful. You don’t even need to know any advanced yoga practises to get started. There are a variety of basic yoga poses for pregnancy that are equally effective.

  • Side Stretch While Standing

The shoulders and upper back are primarily engaged in this posture. It increases upper body flexibility and shoulder stiffness while reducing back discomfort.

  • Child’s Pose, Broad Knees

The tummy, back, and hips are the primary focus of this pose. It lessens the strain of a growing stomach. It enlarges your hips, lowering the likelihood of difficulties during labour and delivery. It helps to reduce back pain as well as stress and anxiety.

  • Bound Angle Pose

The hips, thighs, and knees are the primary targets. It makes labour easier by widening the hips and thighs. It lessens general body tiredness and relieves knee pain. It also helps with aching or swollen feet.

  • Cat-Cow Pose

It primarily targets the back, stomach, hips, and shoulders. Back and shoulder aches are relieved in this posture. It opens up the hips and relieves abdominal pressure. It also prepares your body for back labour, which can occur during delivery time.

  • Yoga Squat

The belly, hips, and pelvis are the primary targets. If your hips are overly tight, this is one of the ideal poses for you. It also aids in the widening of the pelvis, making labour easier.

  • Easy Pose 

The back and hips are the main targets of this posture. One of the must-do yoga poses for pregnancy is one that helps to quiet the mind and combat stress. It’s also good for relieving lower back pain and opening up the hips. It also aids in the release of ideas, which aids in the improvement of your sleep cycle. 

  • Corpse Pose

The main objective of this posture is to direct your attention to your mind. This pose is quite calming to practise. When you’re feeling stressed or anxious about your pregnancy, it’s ideal for meditation. 

According To The Trimesters, Yoga Poses Should Be Practised

First Trimester

You can continue to exercise normally during the first trimester as long as you adapt it appropriately. With an emphasis on strengthening and releasing tension, particularly in the low back and hips.

Yoga poses that can be practiced during first trimester of pregnancy:

  • Easy pose
  • Low lunges
  • Cat/cow pose
  • Dolphin push-ups
  • Open twist pose
  • Downward dog pose

Second Trimester 

Yoga poses that can be practiced during the second trimester of pregnancy:

Your body begins to create higher levels of the hormone relaxin during the second trimester. It relaxes your tendons, muscles, and ligaments, preparing your body for birth. Overstretching might make you more flexible, so be careful. Don’t go all the way to the edge to avoid discomfort and injury. 

  • Tree pose 
  • Intense extended side stretch
  • Eagle pose
  • Warrior 1 and 2 pose
  • Crescent pose 
  • Triangle pose 

Third Trimester

You may find it more difficult to breathe and move freely now that your baby is taking up more space. Take it easy, move slowly, and rest whenever you want.

Yoga poses that can be practiced during third trimester of pregnancy:

  • Squats
  • Goddess pose
  • Bridge pose
  • Legs up the wall
  • Wide-legged child pose
  • Savasana 

Benefits Of Yoga Poses For Pregnancy

Yoga has both emotional and physical benefits that might help you feel better during your pregnancy. You’ll gain mindfulness, which will help you to be aware of changes in your body and mind. Prenatal yoga increases your strength and endurance, preparing you for the challenges of pregnancy and delivery. Daily yoga practise can help you achieve a normal birth weight, enhance your baby’s apgar score, and prevent emergency CS, labour time, induction, and premature labour.

  • Yoga keeps the body supple throughout pregnancy. They open up the pelvic region, which relieves stress around the cervix.
  • It helps to prepare expectant mothers for labour and delivery.
  • It aids in the reduction of anxiety as well as the alleviation of exhaustion and the improvement of sleeping habits.
  • Yoga and pranayama can teach you to breathe deeply and relax consciously, which will aid you in dealing with the stresses of labour and birth.
  • Morning sickness, painful leg cramps, swollen ankles, and constipation are all common pregnancy symptoms that can be alleviated with yoga positions.
  • Pregnancy yoga asanas also aid in the recovery of pregnant women after delivery.

When Practising Pregnant Yoga, There Are A Few Things To Keep In Mind

  • Follow all of the pregnancy yoga pose guidelines, which may include altering or avoiding specific poses.
  • You are your best guide, so pay attention to what feels right each day.
  • Take it slow and avoid overheating by not pushing yourself too hard.
  • Do it at a slightly less intense level than you’re capable of.
  • Choose lessons and poses that will build you while also allowing you to relax.
  • Breath retention is avoided by moving slowly in and out of positions.
  • During all poses, make sure you can freely breathe.
  • Any pose that makes you feel uneasy or causes you to put too much pressure on your stomach should be avoided.
  • Modify or avoid a posture if it causes you pain or doesn’t seem right.
  • During standing or balancing poses, lean against a wall or sit on a chair for support.

Before continuing, see your doctor or a trained yoga instructor if you have any strange symptoms during or after a yoga practice.

If you find yourself in any of the following situations, you should stop practicing:

  • You may feel dizzy or queasy
  • If you feel it overhead
  • You may feel dehydrated
  • Experience unusual vaginal discharge, spotting or bleeding
  • A sensation of numbness

Precautions To Take While Performing Yoga If You’re Pregnant

  • During the first trimester of pregnancy, practise standing yoga poses.This will help to strengthen and enhance circulation in the legs. It may even help with leg cramps.
  • During the second and third stages of pregnancy, avoid yoga asanas that put pressure on the stomach.
  • To avoid being exhausted throughout the second and third trimesters, reduce the amount of time you spend practising asanas. Breathing exercises and meditation can be substituted.
  • Yoga should be avoided from the 10th to 14th weeks of pregnancy because these are critical times.
  • Inversion positions should be avoided.
  • Pay attention to your body and do the best you can without spending excessive effort.

Bottom Line

Pregnancy places a lot of demands on your body, so you should be aware of your requirements on a daily basis. A posture may feel fine one day and then become uncomfortable or even painful the next. Always pay attention to your body. If you are experiencing discomfort or pain, modify or skip the workout. Consult your doctor before beginning any workout programme while pregnant, and if in doubt, work with a certified prenatal yoga instructor.

You must obtain plenty of rest while remaining healthy and active throughout all three trimesters. These prenatal yoga positions are simple and straightforward to perform. You can begin by practising a few sets every day, and once you’ve mastered them, you can do them on a regular basis.


Q) Can yoga cause a miscarriage?

However, there is no research showing that yoga might cause a miscarriage. You should take extra precautions while pregnant, particularly when doing yoga. Overheating during the first trimester might affect foetal growth and even cause miscarriage. Twists, which put pressure on the organs, and sleeping flat on the back later in pregnancy, which might impede circulation, are two more poses to avoid.

Q) Which yoga poses should be avoided during pregnancy?

During pregnancy, intense belly yoga poses should be avoided. It can place excessive stress on your uterus and abdomen.

Yoga poses to avoid during pregnancy

  • Naukasana or Boat Pose
  • Chakrasana or Wheel Pose
  • Ardha Matsyendrasana orSitting Half Spinal Twist
  • Bhujangasana or Cobra Pose
  • Viparita Shalabhasana or Superman Pose
  • Halasana or Plough Pose

Q)  When to start yoga during pregnancy

It’s important to be active when pregnant while still prioritizing relaxation. Pregnancy yoga positions allow you to reconnect with your body while increasing strength, flexibility, and balance. You can begin prenatal yoga lessons at any point throughout your pregnancy after receiving  consent from your gynaecologist . If you’ve been practicing yoga before becoming pregnant, you can definitely keep going to your usual yoga class through the first trimester.


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