Prenatal Yoga: Poses, Precautions & Benefits

When you’re expecting a child, prenatal yoga is a great way to stay active. It’s gentle and low-impact, and both your body and mind will benefit from it. Read about this type of pregnancy yoga – covering which poses to undertake when pregnant and how your prenatal yoga practice can be started.

What is Prenatal Yoga?

Prenatal Yoga is a versatile kind of exercise that incorporates the mind, body, and soul. Gentle stretching and strengthening, psychological concentration, and gaining a more vital awareness of the breath are emphasized in prenatal yoga.

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Benefits of Prenatal Yoga

1. Prenatal yoga is becoming increasingly popular, and when combined with cardiovascular activities such as walking. it can be an excellent method for would be moms to stay in shape. 

2. Yoga teaches you how to take deep breaths and relax mindfully. In a yoga session, one of the first things you’ll learn is how to breathe properly.

3. Prenatal yoga is the first thing you need for labor and birth. A consistent practice of yoga will allow you to resist tightening when you sense pain. You are better suited to handle stressful situations through yoga.

Helpful Poses or Asanas During Pregnancy

1. Bound Angle Pose (Baddha Konasana)

Target Areas: Hips, thighs and knees.

Benefits: Opens hips and thighs more comprehensive for easier delivery, lowers general body tiredness,

It also relieves knee discomfort, and helps with aching or swollen feet.

How To Do

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  1. Sit on the floor with straight legs in front of you. Bring your heels closer to your pelvis by bending your knees.
  2. Bend your knees as far as they’ll go in a sideways position. If your hips are stiff, don’t force them down.
  3. Attempt to relax as much as possible your thighs and hips.
  4. Pull in your heels as much as you can with your thighs to the sides and the soles of your feet rubbing against each other.
  5. Then, with your hands, grab each foot’s big toe or ankle.

Maintain this position for 1 to 5 minutes. If your hips and thighs are tight, do it regularly. It will help you become more flexible and open up your hips.

2. Cat-Cow Pose (Marjaryasana Bitilasana)

Prenatal Yoga

Target Areas: back, belly, hips and shoulders. 

Benefits: Reduces tummy pressure and opens up the hips while relieving back and shoulder pain.

It also gets your body ready for back labour, which can happen during delivery. 

How To Do

This is one of the most basic yoga postures. It’s particularly beneficial in the third and fourth trimesters when your tummy has become more prominent and heavier.

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This position is divided into two parts: the cat and the cow.

  1. Make sure your hands are straight, and your shoulders are directly above your wrists as you go down on all fours.
  2. It would be ideal if your thighs were likewise straight between your hips and knees.
  3. Let’s start with the cow. Lower your abdominal button, lift your buttocks, and raise your head.
  4. It should resemble a large downward curve from your head to your butt. As you enter this stance, take a deep breath.
  5. Exhale as you make an upwards curve after a few seconds of holding.
  6. As you elevate your back and lower your head to look inwardly at your tummy, draw in your stomach.
  7. This is the part of the position where the cat appears.
  8. As you inhale and exhale, switch between the two positions.

3. Yoga squat (Malasana)

Prenatal Yoga

Target areas: belly, hips and pelvis.

Benefits: If your hips are overly tight, this is one of the most incredible poses for you.

It also aids in the widening of the pelvis, making delivery easier.

How To Do

  1. Place your legs out in front of you and sit on the floor.
  2. One at a time, bend your knees upwards, getting your foot as close to your buttocks as possible.
  3. The width of your knees should be somewhat more significant than the width of your shoulders.
  4. Slowly elevate your hips, shift your weight to your feet, and hold that position for a few seconds.
  5. If this is too difficult, consider a supportive yoga squat where you sit on a low stool or block.

4. Easy pose (Sukhasana)


Target Areas: back and hips.

Benefits: This is a more meditative position. It relaxes the mind and aids in the reduction of tension and anxiety.

It’s also beneficial for lowering lower back discomfort and opening up the hips.

How To Do

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  1. Place your knees together on a yoga mat. Under the opposite leg, your feet’s soles should face outwards.
  2. With your crossed knees forming a sort of straight line, construct a triangle with your legs.
  3. Keep this position as long as you feel comfortable; cross over your knees and keep it back.

5. Corpse Pose (Savasana)

Prenatal Yoga

Target Areas:  Your mind.

Benefits: This is a very soothing pose.

When you’re nervous or worried about your pregnancy, it’s ideal for meditation.

How To Do

  1. The most common way to do Savasana is to lie down on your back.
  2. However, this isn’t ideal for your pregnancy, do it on your side.
  3. Use a pregnancy pillow to support your head and knees, and legs.
  4. If you need more support, you can add another one beneath your belly.
  5. Just lie comfortably as though you’re in bed. Hold the stance for or as long as you wish for 3-5 minutes.

Safety Precautions During Pregnancy

To begin or continue a yoga practise, check with your doctor to see if it is safe for you. If you’re given the signal, look for a prenatal yoga instructor.

Precautions should be taken in order to stay hydrated; drink plenty of water before, during, and after your workout.

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Relax and Unwind– As you stretch, take slow, deep breaths. If you’re an experienced yoga practitioner, understand and accept that your routine will need to be modified over time. Hold positions only as long as they are comfortable for you, and don’t push yourself to the point of pain or tiredness.

The Bottom Line Prenatal Yoga

Yoga is a fantastic exercise for pregnant women, whether they do it regularly or attend a full-fledged yoga retreat. It can help you relax and calm any anxiety you may be experiencing.

Prenatal yoga is a widespread practice among pregnant mothers since it appears to be adapted to your body’s needs.

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