Pregnancy is a wonderful time in a woman’s life as she gets ready for motherhood. That said, it also brings along plenty of physical and emotional changes, largely due to hormonal shifts. These changes can lead to common discomforts like mood swings, nausea, tiredness, shortness of breath, and leg cramps. To help ease some of these bumps along the way, it’s a good idea to stick to a balanced diet and keep up with safe, gentle physical activity.
One popular and widely recommended option is prenatal or pregnancy yoga. It’s a gentle and effective practice that combines slow, mindful movements with calming breathwork to support overall well-being. Prenatal yoga can help improve circulation, tone muscles, support bone health, relax the nervous system, keep your balance in check, maintain skin elasticity, and reduce stress.
In this article, we’ll look at five simple and effective prenatal yoga poses (or asanas) to help you feel more comfortable, relaxed, and connected during your pregnancy.
5 Yoga Asanas for Pregnancy
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Marjariasana (Cat Pose/Cow Pose)
Women are often encouraged to try Marjariasana during the first and third trimesters. It involves gentle spinal movements that allow the belly to hang freely, helping release tension in the back. This yoga during pregnancy can also encourage the baby to move into an ideal position for delivery, which can be beneficial if back pain occurs during labour.
Here’s how to do it:
- Get down on all fours, forming a tabletop position — your hands and knees should act as the “legs” of the table, with your back flat on top.
- Keep your arms straight and perpendicular to the floor (at 90 degrees), with your hands aligned under your shoulders and knees under your hips. This is your starting position.
- Look straight ahead and gently arch your back downward, creating a concave shape. Keep your buttocks firm and your lower belly relaxed. Hold for 30 seconds.
- Inhale deeply, lifting your head while pressing down through your hands to lengthen the spine.
- As you exhale, lower your head and arch your back upward, gently drawing in your belly and tucking your buttocks.
- Let your head rest between your arms with your chin toward your chest.
- Hold the posture for 3 seconds, relax, and repeat three more times.
READ: 10 Safe and Simple At-Home Prenatal Exercises
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Konasana (Angle Pose)
Konasana yoga for pregnant women is often recommended in their first trimester (the first 12 weeks). It’s great for strengthening the uterus and supporting healthy ovarian function. Plus, it can help ease constipation, a common pregnancy symptom.
This prenatal yoga pose also helps take the pressure off from the extra weight of pregnancy and improves circulation by gently massaging the calves and feet.
Here’s how to do it:
- Stand tall with your feet roughly 24 inches apart. Feel free to use a wall for support if needed.
- Take a deep breath in and raise your left arm, keeping your elbow straight.
- Stretch your arm upward, then gently bend your body to the left.
- As you exhale, bring your arm back down.
- Repeat the same steps on the other side.
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Virabhadrasana (Warrior Pose)
Virabhadrasana is generally safe to practice during the second and third trimesters. This asana is excellent for building strength and toning the arms, legs, and lower back, while also boosting circulation and supporting healthy breathing.
Beyond the physical benefits, this prenatal yoga pose enhances body awareness and encourages a deeper connection between the body and mind. It can be a wonderful way to feel more grounded and mentally centred during pregnancy.
Here’s how to do it:
- Start by standing with your feet hip-width apart.
- Pivot your left foot slightly outward and point your right foot straight ahead. Try to align the arches of both feet.
- Gently lower your pelvis into a lunge.
- Inhale as you raise both arms overhead, palms facing up.
- Exhale and bend your right knee, keeping it stacked above your ankle. Aim to bring your right thigh parallel to the floor.
- Gently turn your head to the right, focusing your gaze on your right hand. Stay in the pose and take a few calm, steady breaths.
- Inhale to straighten your right leg, then exhale as you bring your arms down.
- Repeat the same steps on the other side.
For added support, practice near a wall or have someone nearby. As your due date gets closer, feel free to narrow your stance to reduce pressure on your pelvic floor.
READ: 6 Exercises for a Flat Belly Post Pregnancy
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Trikonasana (Triangle Pose)
Trikonasana is commonly practised during the second and third trimesters of pregnancy. This modified version helps expectant mothers regain a sense of balance, especially as their centre of gravity shifts over time.
The yoga asana in pregnancy offers support to the lower back and gently opens up the hips, which can encourage a smoother delivery. It’s also great for boosting digestion — something many pregnant women will appreciate.
Here’s how to do it:
- Start with this pregnancy yoga by facing forward.
- Move forward with one foot and align the edge of your other foot backwards. Your back foot should be perpendicular (at 90 degrees) to your front foot, and your front toes should face forward.
- Open your chest by spreading your arms into a “T” form and moving your shoulders away from your ears.
- Inhale, then gaze down at your feet and reposition your pelvis backwards.
- Place your front hand on the inside of your leading foot.
- Lift your pelvic floor by raising your other hand toward the sky.
- Breathe out as you lean forward.
- Breathe deeply around 3 to 5 times and return to your normal posture.
- Now, repeat the process with the other leg.
READ: Exercises for an Easy Labour and Delivery
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Badhakonasana (Butterfly Pose)
Badhakonasana is often recommended in the later stages of pregnancy, as it’s known to gently encourage the body to prepare for labour. The butterfly pose for pregnancy is especially helpful for opening the hips and improving flexibility in the groin and inner thighs, areas that can hold a lot of tension and discomfort. Practising this pose regularly can help ease fatigue and support a smoother, more comfortable delivery.
Here’s how to do it:
- Sit up straight. To support your back, place cushioning beneath your buttocks or lean against a wall.
- Bring the soles of your feet together while bending your knees.
- Gently lower your knees to the ground.
- Bring your feet in closer to your body, staying within a range that feels good for you.
- Put your feet firmly on the ground and wrap your ankles and feet with your hands.
READ: Exercise for Normal Delivery After C Section
Take Away
Prenatal yoga can be incredibly beneficial for both mother and baby throughout pregnancy. However, it’s important to consult with a doctor before getting started to understand which pregnancy yoga poses are safe and suitable for each stage.
Learning the correct techniques from a certified yoga instructor is also key to avoiding discomfort and ensuring a smooth, safe experience.
