Pregnancy can be a beautiful and wonderful time, but it can also come with many aches and pains. Often, your body starts hurting in completely new places and ways. 

Yoga is an especially safe and effective exercise for pregnant women because, in addition to providing relief during pregnancy, it can help prepare your body for labor and delivery. The gentle movements and s of the birth process!

Goddess pose prenatal yoga

Bound Angle Pose.

 Practice good posture and deep breathing while in baddha konasana, or bound angle pose. You can  yourself a foot and calf massage to improve circulation and ease the strain of added weight.

Bound Angle prenatal yoga


Practicing prenatal yoga can benefit both mother and child. Prenatal yoga focuses on breathing techniques and gentle stretching. These classes are designed to make you more flexible and prepare you for labor.

If you’re expecting, you may want to consider trying a prenatal yoga class in a studio or at home. 

What Is Prenatal Yoga?

Prenatal yoga is a type of yoga designed for pregnant women. Yoga is intended to create a balance between emotional, mental, physical, and spiritual dimensions. Prenatal yoga is about helping you prepare for childbirth by relaxing the body and focusing on safe techniques and poses in all stages of pregnancy.

Yoga can improve your physical and psychological health — and not just for the duration of your pregnancy.  If you didn’t practice yoga before pregnancy, it’s best to talk to your doctor before starting any prenatal yoga slow breathing can also provide stress relief. 


Cat/Cow Pose

 If you’re experiencing back pain, you’ll want to rock between these two poses. This basic set of movements stretches the spine and allows your belly to hang, which can ease tension. It can also help move the baby into optimal position for birth. These poses will help you during labor if you experience “back labor.” To maximize benefits of these poses, sync your breath with your stretching by breathing in and expanding your abdomen on the cow stretch and exhaling and contracting your abdomen when you arch your back like a cat. 

Cat cow prenatal yoga

Balancing Table Pose.

 From all fours, stretch your right leg back behind you and reach your left arm forward, hold for 3-5 breaths and then alternate. This pose requires core strength to maintain balance, so it’s good for working those abdominal muscles, which will be important during labor! You might also find relief from round ligament pain if practiced regularly.

Table pose prenatal yoga

Downward Facing Dog Against a Wall.

 This variation of downward dog is excellent to help ease upper back and shoulder tension as well as open up the sacrum and lower back. Using a wall keeps your head elevated, too, which is recommended if you experience heartburn. Note: the pictured version is not using a wall. To modify, place your hands on a wall instead of the floor.

Downward dog prenatal yoga

Goddess Pose

. A wide-legged squat can be done with or without the support of a wall for balance. This pose strengthens the legs and pelvic floor, and encourages hip opening—all key component classes. 

Why You Might Want to Try Prenatal Yoga?

It’s good for you and your baby to get at least 30 minutes of movement each day. You don’t need to do extensive workouts to see the benefits of exercise. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy.

More benefits of doing prenatal yoga include:

Reduces stress and symptoms of depression and anxiety. 

 The combination of intentional movement and structured breathing can help alleviate symptoms of depression. Breathing in slow, rhythmic breaths activates the nervous system and blocks cortisol, which, in high amounts, has been linked to depression. 

Improves blood flow

 The stretching and movements in yoga help increase blood flow to your heart. Improved blood flow means more oxygen-rich blood is going to your baby. This keeps your baby on track for healthy development.

Betters your labor experience

 Starting prenatal yoga in any trimester can help you better relax and stay positive once you go into labor. Meditation and breathing exercises have been shown to reduce pain and anxiety during labor. Being confident and building your coping abilities will also help you have a less painful labor experience. 


Which yoga is best during pregnancy?

Prenatal yoga, hatha yoga and restorative yoga are the best choices for pregnant women. Talk to the instructor about your pregnancy before starting any other yoga class. Be careful to avoid hot yoga, which involves doing vigorous poses in a room heated to higher temperatures.

which yoga poses avoid in pregnancy?

5 pregnancy poses to avoid and 1 you should do every day.
Deep twist. An open twist where your belly isn’t being compressed are fine.
Deep back bending or a lot of back bending. …
Laying on your back. …
Laying on your belly, for obvious reasons. …

Can yoga cause a miscarriage?

Yoga doesn’t cause miscarriages, however if you are pregnant, practicing yoga and worry it might cause you a miscarriage, my advice is always: DON’T PRACTICE. While it may be illogical that you think that, if you do think yoga increases your risk, then if you have a miscarriage you may blame yourself and your practice.


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