Pregnancy Yoga Poses for Pregnant Women

Pregnancy Yoga Poses: Maintaining an active lifestyle throughout pregnancy is critical for both your well-being and that of your infant.

If you can do at least three hours of exercise each week, or 30 minutes per day, as a lower limit, you will have an easier pregnancy and birth.

And also a relative advantage to get back into shape after the birth of the baby.

Take advantage of these activities and routines that will help you cope with pregnancy’s various inconveniences, such as back problems, painful feet, and exhaustion.

Prenatal Yoga Asanas is an excellent exercise for pregnant women, whether you perform it on a casual basis or attend a full-fledged yoga retreat.

It not only benefits your physical health, but it may also make you feel better and alleviate any stress you may be suffering.

Pregnancy Yoga Poses is a particularly popular workout among pregnant mothers, owing to the way it appears to be suited to your body’s comfort.

If you’ve never practised yoga earlier, now is an excellent time to begin. Your body, as well as your infant, will be grateful.

They will assist you in sleeping better, alleviating back discomfort, and combating weariness.

Pregnancy Yoga Poses for Pregnant Mother

Here we have various Yoga poses for pregnant you can try while your journey. You do not even need to master any advanced yoga practices.

Numerous basic stances are equally effective. Here are some that you can try.

Standing side stretch

  • Stand in the typical mountain posture (Tadasana) with your arms straight, your big toes trying to touch each other and your heels moderately wide apart.
  • Extend your arms and interlace your fingers over your head with your index fingers facing upwards.
  • Form an imaginary curve with your arms, stretching them to your side as far as you can while lowering your hip in the other direction.
  • Make absolutely sure you maintain your arms straight.
  • Move your arms back to the middle and extend towards the other direction, keeping the posture at a maximum distance for 30-60 seconds at a time.

You can also keep practising this stretch while sitting (the sitting side stretch).

Wide knee child’s pose

  • Bend the knee down on a yoga mat, ensuring that your heels touch your hips and both big toes contact each other.
  • Carefully place your chest on the carpet and allow your forehead to touch it.
  • Straighten your arms in front of you, palms face down on the ground.
  • For 2-6 minutes, hold this stance in a comfortable position. You will quickly notice its healing properties on both the physical and mental levels.
  • You can experiment with this position by stretching your arms backwards down your sides but instead of forwards in front of you.

Baddha Konasana

  • Seated on the floor, extend your legs in front of you. Bring your knees closer to your pelvis and your heels nearer to your pelvis.
  • Knees should be as far sideways as possible. If your hips are stiff, avoid pressing them all the way to the ground.
  • Simply attempt to relax your thighs and hips to the greatest extent possible.
  • Push your heels in as much as possible with your thighs to the sides and the soles of your feet pushing against one another.
  • Then, with your hands, grip the big toe or ankle of each foot. Maintain this position for 1–5 minutes.
  • If your hips and upper thighs feel tight, repeat this exercise periodically. It will increase your range of motion and start opening your hips.

Cat-cow pose

This is among the most basic yoga for pregnant mothers. It is particularly beneficial in the second and third trimesters when your tummy has gotten larger and feels heavier.

This stance is composed of two components: the cat and the cow.

  • On all fours, maintain a straight posture with your hands and shoulders exactly over your arms.
  • Your thighs must also be aligned between your hips and knees.
  • Begin with the cow segment. Drop your stomach, elevate your buttocks, and raise your head.
  • It should resemble a large downward arc extending from your head to your buttocks. As you enter this stance, inhale.
  • Pause for only a few seconds and afterwards exhale upwards. As you elevate your back and down your head to look inward at your tummy, draw in your stomach.

This is the position of the cat in the stance. When you inhale and exhale, switch between the two stances.


  • Sit on the ground, extend your legs out in front of you. At the same time, bend your knees upward, putting your foot as near to your buttocks as possible.
  • The width of your knees should be somewhat more than the width of your shoulders.
  • Raise your buttocks gradually, shifting your weight to your feet, and hold the raised stance for a few seconds.
  • If it is too difficult, consider a supported yoga squat in which you sit on a low stool or stone.


Hoping that these all pregnancy yoga stretches may help you in the journey of your pregnancy. If regularly do all asanas while your pregnancy, there are many benefits of prenatal yoga poses.


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