Category Archives: Yoga

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

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Best Prenatal Yoga Classes

Pregnancy is a pleasant and amazing experience any woman can have. But it also comes up with many changes in the body, these may be both physical and mental. So here what you need is to care for your body more than before. This may include your diet, exercise, Prenatal Yoga routine, and Ahar with your senses. The balance of all these combinations can benefit you in every aspect of your Pregnancy.

Throughout your journey, you will face some hormonal changes in your body. You will have some weight gain, backaches, constipation, swelling, and bloating. With all these changes what the good thing is we have the best solution for it, that’s Prenatal Yoga.

If you are pregnant and looking for ways to stay healthy and having a balanced body during your whole journey you have to do yoga. Here we will discuss pregnancy yoga.

What is Prenatal Yoga?

Prenatal Yoga is the system of yogic kriyas (poses) that helps the body of a pregnant woman to prepare for labor and prevent many pregnancy symptoms and complications by keeping the body in balance.

Benefits of Yoga for pregnancy

Prenatal Yoga not only supports the Physical state of the woman’s body but also maintains her Emotional condition. It is a healthy practice to embrace during your pregnancy. Let’s see how it favors an important factor to lead happy and pleasant pregnancy.

1. Contributes to Your Changing Body

“Our bodies are constantly changing,” says a San Francisco-based pre-and postnatal yoga instructor However, during pregnancy, the body undergoes “an accelerated rate of change,” she explains and requires assistance in responding and compensating.

Pregnancy Yoga practice is done to support the changes that occur in an expectant’s body, by providing women with healthy, safe techniques to stretch and strengthen their bodies – particularly their lower bodies – in order to ease the process of supporting a growing belly.

2. Strengthens Crucial Muscle Groups

This practice “tonifies the physical body, particularly the pelvic floor, hip, and abdominal core muscles,” according to a Boston-based yoga instructor. A Practical Guide to Developing Strength and Relieving Pain. A muscle that is properly toned has the ideal ratio of length to strength – it is neither too loose nor too tight.

Building and maintaining muscular tone during pregnancy, through yoga positions such as lunges and gentle backbends, can help alleviate pregnancy-related aches and pains and are essential for restoring your body to a toned state following delivery.

3. Prepares for Birth and Pregnancy

Niroya prenatal yoga workshops focus heavily on educating women to “faith that their bodies will expand” in preparation for childbirth. When we are worried, we contract, and this contracting results in what refers to as a “fear-tension-pain cycle.” This can hinder a woman’s efforts to remain present and calm throughout labor, particularly if she intends to deliver her baby without the use of pain medication or c-section.

Connecting with yogic practices of deep, conscious breathing can assist the body in loosening and relaxing, allowing women to reach a “mammalian place, where they can allow their bodies to do what they intuitively know how to do: give birth.

4. Encourages Bonding With Your Infant

Even attending a prenatal yoga session once (or more) a week works as a gentle reminder to care for and bond with your growing baby. As your pregnancy continues, the various responses your body has with yoga poses will give an indication of the other physical changes going on in your body.

Certain postures, such as the Hero pose, which requires you to sit back with your heels and then extend your spine, can become significant if you breathe deeply while performing them.

5. Relieves Common Pregnancy Complaints

Prenatal yoga may be the remedy for typical pregnant discomforts like lower back pain, nausea, restlessness, migraine, difficulty breathing, and neck pain. By stretching and toning muscles, you can promote healthy blood circulation throughout the body.

Additionally, deep breathing can help your baby and your own muscles receive much-needed oxygen. According to a 2012 study, mindfulness yoga, which combines physical poses and meditation techniques, can significantly alleviate depression associated with the emotional journey of pregnancy.

While not all symptoms may vanish completely, yoga’s holistic approach to physical and emotional health can help your body cope with the painful aspects of pregnancy.

6. Provides a More Healthy Pregnancy

It’s somewhat unsurprising that a study has revealed that a healthy mother has a higher probability of having a healthy kid. Furthermore, a 2012 study discovered that pregnant women who practiced yoga consistently were less likely to experience preterm labor or deliver a low-birthweight baby.

What is included in a typical prenatal yoga class?

Pregnancy yoga class involves some activities so that woman can have a normal delivery after completing her pregnancy journey.

1. Breathing:

You will be advised to concentrate on inhaling and exhaling slowly and deeply through your nostril. Prenatal yoga breathing methods may support you in preventing or treating shortness of breath throughout pregnancy and handling childbirth pains.

2. Stretching carefully

During your pregnancy yoga classes, you’ll be instructed to gently move various parts of your body around the entire range of motion, like your arms and neck.

3. Postures

While walking, resting, or sitting on the floor, you’ll slowly shift your weight into different spots focused on improving, stretching, and stabilizing your body. To give help and support, objects like as pillows, seats, and seatbelts may be deployed.

4. Nourishment and Relaxation

You’ll relax your muscles then reset your sleeping heart rate and breathing rhythm at the ending of each prenatal yoga class. You may be taught to pay close attention to your own breathing, to sensations, feelings, and moods, or to recite a mantra or words to build self-awareness and a sense of peace.

Is there any type of Yoga Poses that is not suggested during pregnancy?

There are several yoga techniques, some more intense than others. For pregnant women, prenatal yoga, hatha yoga, and restoring yoga are the better options. Discuss your pregnancy with the trainer before doing any yoga class.

Avoid hot yoga, which involves performing aggressive poses in a room that has been warmed to a higher temperature. For instance, during the Bikram style of hot yoga, the room is heated to about 105 degrees Fahrenheit (40 degrees Celsius) and has a moisture content of 40%. Hot yoga can massively increase your body temperature, leading to a condition called hyperthermia.

To know more, there are other yoga poses to avoid during pregnancy.

Are there any additional safety precautions for Prenatal Yoga?

To ensure the health and well-being of you and your baby during prenatal yoga, take simple safety protocols. For example –:

1. Consult your physician

Before joining a prenatal yoga session, take consent from your health care provider. Maternity yoga may be inconvenient when you’re at risk for early delivery. Or have other health complications, such as cardiac diseases or back injuries.

2. Establish clear objectives

For the majority of pregnant women, it is suggested that they engage in at least 30 minutes of moderate physical exercise on at least four or five days of the week. Even shorter or less regular workouts, though, can help you to stay at your fitness level and prepare for birth.

3. Maintain a healthy speed

If you find yourself unable to talk normally while performing prenatal yoga, you are most probably forcing yourself too hard.

4. Maintain healthy temperature and adequate hydration

Prenatal yoga should be practiced in a well-ventilated environment to avoid heating. Drink plenty of water to stay hydrated.

5. Prevent certain positions

When performing poses, bend from hips rather than the back to retain a proper spine shape. Avoid resting on your stomach or back, bending deeply forward or backward, or twisting poses that exert pressure on your abdomen. Twisting positions can be modified to involve simply the upper back, shoulders, and rib cage.

As your pregnancy proceeds, use support to adjust changes in your center of gravity during movements. If you are unsure whether a technique is safe, consult your trainer.

6. Avoid exceeding it

Remain aware of your body and how it behaves. Begin slowly and stay away from postures that are above your ability or comfort zone. Only move as far as you might have done prior to pregnancy.

If you suffer discomfort or other warning signs during maternity yoga, such as menstrual discharge, reduced fetal growth, or cramps, discontinue and inform your health care provider.

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