10 Best and Safe Yoga Poses For Pregnancy (Yoga for Pregnancy)

Pregnancy could be a lovely and fantastic time, however it may well additionally include many aches and pains. Often, the physique begins hurting on and off, at fully new locations in addition to in several methods. Yoga is a good way to remain lively throughout being pregnant. It is mild in addition to it has a low affect. listed here are 10 greatest and secure yoga poses for being pregnant.

Benefits of Yoga During Pregnancy

  • Yoga lowers the well being dangers for each the mom and the newborn.
  • Lowers the possibility of getting being pregnant issues.
  • Prepares the physique for a secure and snug labor and supply.
  • Possibly reduces the chance of a untimely beginning.
  • Offers many bodily and psychological advantages.
  • The mild actions and gradual respiration may also present stress reduction.
  • It’ is a secure software to scale back nervousness, in addition to despair all through being pregnant.
  • Reduces ache and discomfort, in addition to enhance total high quality of life throughout being pregnant.

Yoga Poses For Pregnancy

Mothers-to-be ought to focus extra on stability and energy, relatively than endurance and flexibility. Avoiding any discomfort  throughout the exercise is the objective. Hence, these yoga poses are carried out with modifications, props, or a wall for a well-supported posture.  Pregnancy hormones loosen the muscle tissue and ligaments. This will increase the chance of accidents in case you push your self too far when it comes to flexibility. Therefore it is strongly recommended to seek the advice of a licensed yoga therapist earlier than beginning yoga throughout being pregnant.

10 Best and Safe Yoga Poses For Pregnancy

  • Marjaryasana / Bitilasana (Cat/Cow Pose)

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This fundamental set of actions stretches the backbone and permits your stomach to hold, which might ease pressure. If you’re experiencing again ache, you may rock between these two poses. It may also assist transfer the newborn into optimum place for beginning. To maximize advantages of those poses, sync your breath together with your stretching by inhaling and increasing your stomach on the cow stretch and exhaling and contracting your stomach while you arch.


  • Utkata konasana (Goddess Pose)

safe yoga poses for pregnancy


A large-legged squat will be carried out with or with out the assist of a wall for stability. This pose strengthens the legs and pelvic flooring, and encourages hip openings, all necessary parts of the beginning course of.


  • Bhadrakonasana (Butterfly pose)

Yoga poses for pregnancy

This sitting pose helps open the pelvis. Sit on a bolster or blanket to stop rounding the decrease again and to assist launch pelvis ahead. Place soles of toes collectively and let knees fall out to sides. Hinging from hips, stroll arms out in entrance of you, preserve backbone lengthy, and go away sufficient area for child. You may even give your self a foot and calf therapeutic massage to enhance circulation and ease the pressure of added weight throughout being pregnant.


yoga for pregnancy

Sit up straight towards a wall with the soles of your toes touching one another. Gently press your knees down and away from one another, however don’t pressure them aside. Stay on this place for so long as you’re snug. This asana is a difficult leg and again strengthening pose. In being pregnant this pose is superb for strengthening the legs in preparation for the additional weight they are going to quickly want to hold.

  • Setu bandhasana (Bridge pose)

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This is a good being pregnant yoga pose for releasing pressure within the higher again and shoulders and taking the stress off your backbone. Setu bandhasana helps scale back stress and nervousness. This pose calms the thoughts and physique whereas providing you with the energy wanted for childbirth.


  • Adhomukha svanasana (Downward Facing Dog)

yoga poses for pregnancy

Adhomukha asana is superb to assist ease higher again and shoulder pressure in addition to open up the sacrum and decrease again. Using a wall retains your head elevated, too, which is really helpful in case you expertise heartburn throughout being pregnant.


yoga poses for pregnancy

Vakrasana will gently therapeutic massage your stomach space and train your neck, arms and legs.

Tadasana is among the fundamental asana throughout being pregnant as it really works wonders on pregnant ladies. It helps in aligning your physique and improves stability, particularly as the middle of gravity of the physique shifts with the rising child.



  • Vajrasana (Thunderbolt pose)

Yoga poses for pregnancy

This asana will assist to enhance your digestion and stop constipation, which is a typical being pregnant downside. It will even assist to strengthen the muscle tissue in your pelvic area.

  • Virabhadrasana I and  II (Warrior I and II pose)

Yoga poses for pregnancyYoga poses for pregnancy

Virabhadrasana I and II are difficult physique strengthing asanas. It can also be a deep hip and higher physique opener and has been stated to alleviate backaches throughout being pregnant. This pose additionally will increase stamina, improves digestion and stretches the legs, chest and groin and usually the entire physique.

Safety Measures for Practicing Yoga Poses For Pregnancy

  • Asanas involving stability ought to be carried out with care and assist.
  • Mothers with a situation of bronchial asthma shouldn’t maintain or droop breath throughout the observe of any asana or pranayama.
  • Depending in your being pregnant trimester, there are specific yoga asanas that shouldn’t be carried out all through all being pregnant months. If the mom feels uncomfortable doing an asana, it’s advisable to cease instantly with out additional straining the muscle tissue.
  • If mother-to-be feels ache or nausea throughout any of the asanas, it’s advisable to cease instantly and take relaxation.
  • Yoga will be practiced each day. However, don’t overdo it.
  • Avoid ahead bending asanas, sturdy again bends, inverted poses and asanas which may put stress on the stomach. Asanas that require mendacity down on the load of your abdomen ought to be strictly averted.
  • Simple stretching asanas encourage blood circulation. They not solely assist in avoiding fluid retention but additionally relieve stress.


Yoga helps in dealing with the bodily calls for of labor, beginning, and new motherhood. Yoga teaches respiration strategies. How to breathe deeply in addition to consciously chill out. By training leisure in yoga, you’ll end up  higher outfitted to deal with disturbing conditions. Learning ujjayi pranayama will enable you to keep calm while you want it probably the most.

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