Best Yoga Poses For Pregnant Women

Yoga is an ancient practice that can bring mental peace to people. It reduces stress levels. By the end of the session, you will feel relaxed. Pregnancy is a wonderful phase in every woman’s life but it can be hard work too especially if you are not prepared for it physically and mentally. This is why it is important to start practicing yoga for beginners before your due date so that you are well equipped to deal with all the changes your body goes through during this period. Prenatal yoga also helps prepare the mother-to-be for labor. Here are some simple and easy yoga techniques that can help relieve pregnancy pains and ailments:

Side Stretches And Forward Bends


One of the most common problems pregnant women face is back pain. Side stretches and forward bends are ideal for providing relief to your aching muscles. Try them out in this sequence:

  •           Lie down on your left side with your legs slightly bent (feet stacked over each other)
  •           Bend your upper leg and rest your forearm on that thigh. Clasp the top part of the bent leg’s foot if you can reach it; otherwise, keep your hand interlocked behind it instead. The same interlocked clasp is also used for resting your head upon your arm, which should be extended straight along the floor for support
  •           Extend the arms upward so they touch one another gently while exhaling slowly. To stretch the other side, you’ll have to turn your body slightly so that your belly faces away from the floor
  •           Now inhale and press your hips forward towards the floor. Keep your spine straight so you don’t strain it too much
  •           When you feel a nice stretch in your waist, hold this position for ten seconds before slowly exhaling and returning to the original position

Pregnancy is accompanied by numerous discomforts including back pain which can be tension-causing at times. This pose helps relieve it effectively. The side stretches are an important component and hard pose of yoga for pregnant women as it strengthens the muscles that support you during labor. It also eases discomfort caused by round ligament pain, especially if done after a period of rest.

Child’s Pose With Leg Lifts


The Child’s pose is known for its ability to calm the mind and ease muscle tension, both during pregnancy and post-labor. This sequence will help you attain that:

  •           To start this position lie down on the floor with your feet together and knees apart (hips should be facing up)
  •           Extend your arms alongside your body and let them relax over the ground, palms down
  •           Exhale gently as you bring your right knee towards your chest. As you do so, make sure it does not touch the ground; just dangle it from the hip instead as you bend forward slightly a straight spine
  •                     Press your right leg against your chest and hold this position for ten seconds before repeating with the left leg
  •           Exhale while you do this and repeat at least five times on each side. This will ease some of the discomforts that pregnant women face during their nine-month periods such as backache, cramps, and restless muscle aches. It’s also a useful exercise in preparation for labor because it helps stretch the muscles in your shoulders, upper back, hips, quads, ankles, and lower legs to improve blood circulation

Bridge Pose


The bridge pose is excellent when performed right because it strengthens hip muscles that are responsible for delivering your baby. Many women find themselves avoiding squats since they are either completely unable to or they need a lot of practice to perfect this move. The bridge pose is a great alternative since it works the same muscles and does not involve any pressure on the upper body or spine.

  •           Lie down on your back with bent knees, spread apart from each other at hip-width. Keep your feet flat on the ground as you do this
  •           Inhale and press both hands against the ground to support yourself as you raise your buttocks up towards the ceiling. This will lift them high enough that they are hovering above the floor but still touching it gently for support
  •           Your arms should be long enough that they form a ‘bridge’ over your body with palms facing downward and slightly beyond shoulder-width apart from each other
  •           Exhale and push your hips up towards the ceiling while squeezing your glutes and lower back muscles so that you form a straight line from shoulders to feet
  •           Hold this position for ten seconds before exhaling, returning to the starting position, and then relaxing. This pose can stretch tight hip flexors, strengthen your upper pelvic muscles, improve circulation in the upper body and open the chest which helps with deep breathing, all of which are excellent for pregnant women

Knees To Chest Pose

Knees To Chest Pose

It is understandable if pregnant women find it difficult to maintain a comfortable sleeping posture through their nine-month duration. Sleeping on your side is great except when one of your legs falls asleep after a long period of time because it’s directly pressed against the ground. The knees to chest pose is a great way of alleviating this problem since it helps stretch out your leg muscles and release the pressure that is causing the numbness.

  •      Lie down on your back with your legs spread apart at hip-width
  •           Exhale as you lift both legs up towards the sky until they are perpendicular to the floor (90-degree angle)
  •           Bring your arms around each of your knees so that you can hug them gently before resting your head on the ground once again
  •           Now, squeeze both thighs together while inhaling, hold for ten seconds before exhaling, relaxing and repeating this process five times per set

This pose encourages proper blood circulation in the lower body, helps stretch out your hips, groin, and hamstrings that are usually affected by pregnancy-related aches and pains. It also helps prevent varicose veins in this particular area which affect many pregnant women

Child’s Pose


This is an extremely beneficial pose for people of all ages but it becomes even more important for expecting mothers to practice since it can help ease their pain through childbirth. Child’s pose is essentially yoga-style stretching where you sit on your heels with arms stretched forward parallel to each other while resting your forehead or chin on the ground. It’s like a self-hug that keeps you stress-free during the process of giving birth because it relaxes both mind and body much as possible. This position is excellent for women experiencing pain in their lower back since it helps stretch out these muscles and relax them.

  •           Begin by kneeling down with your feet flat on the floor and knees spread apart at hip-width
  •           Lower yourself towards the ground while bringing your forehead towards your knees and resting it lightly against them (or you can rest your chin instead if that is more comfortable)
  •           Repeat this process five times, breathing in when you are lowering yourself and breathing out when returning to the starting position. Going through this process several times a day will give you much-needed relief from pains associated with pregnancy such as backaches, sciatica, and even constipation which is an unfortunate but understandable part of pregnancy for many women.

Cat/Cow Pose


One of the major complaints pregnant women have about their changing bodies is lower back pain. The reason for this discomfort is the fact that your abdominal muscles and pelvic area expand to accommodate your baby while shifting your center of gravity which can be difficult on such a delicate part of your body. Fortunately, yoga poses like Cat and Cow help alleviate these problems by stretching out your spine and strengthening abdominal muscles so that you can maintain better posture during pregnancy. Besides helping with your lower back pain, these poses also help alleviate heartburn during pregnancy.

  •           Begin on all fours with your hands directly under your shoulders and knees under the hips as well with spread apart at hip-width
  •           Inhale as you drop your belly towards the ground while arching it upwards so that you are facing up (cow pose), hold for five seconds before exhaling and returning to normal position
  •           Slowly inhale as you lift both chin and chest (cat pose) and return to normal position after holding again. Repeat this process five times per set each day for more effective results
  •           Begin by getting down on all fours with palms flat on the ground and knees spread at hip-width apart
  •           Keeping hands in place, exhale as you round up towards the ceiling while looking upwards (cow pose), hold for five seconds before inhaling and returning to normal position
  •           Inhale as you drop your head downwards while lifting your tailbone up towards the ceiling making a slight arc with your spine (cat pose) before exhaling and returning back to normal position. Repeat this process five times per set each day for more effective results

For people who are already familiar with yoga, these poses will be pretty easy since they’re almost exactly like Downward Dog, Cobra Pose, Child’s Pose and Cat/Cow Pose respectively. On the other hand, if it’s your first time doing any of them then you might want to start off slow until you get used to it so that you don’t hurt yourself or cause any discomfort besides what is necessary during pregnancy.

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