Health Magazine

6 Prenatal Yoga Poses Every Pregnant Woman Should Know

By Rojer @healthxwellness

Prenatal yoga is extremely beneficial for you as well as your baby. In this article presents a few yoga poses for pregnant women.

Prenatal Yoga Poses is an ideal form of exercise for women during pregnancy because it includes strengthening, stretching, relaxation, and breathing practice, and can be easily adapted for each pregnancy trimester or daily energy level.

Yoga Poses During Pregnancy

Prenatal Yoga Poses

Prenatal Yoga Poses

The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.


Tadasana also called the Mountain pose, this exercise relaxes and rejuvenates you. Stand with the big toes touching. Lift the toes and let them gradually fall down due to natural process fanning out. Rotate both thighs inwards, which would lead to widening of sit bones. Tuck your tailbone in between the sit bones. It may seem in doing all of this that you are merely standing but there is a lot that you need to get done right for this yogasana.

Tree Pose

During pregnancy, a woman experiences a shift in her center of gravity that can offset her balance. Tree pose, which is primarily a balancing pose, can help expectant mothers feel more grounded and balanced as they progress through their pregnancy.

Butterfly Pose

In this yoga pose, start in a seated position and put your feet together with the toes and heel together. Ideally, you want to try to connect with the toes. As you touch your feet you bring them closer together and edge the heels in. With this pose, you sit up straight and tall. Take a deep breath through your nose and while doing that let your knees come right up in towards you. On the exhale, let the knees come down and let the shoulders release forward. Repeat this cycle in yoga pose much as you want and when ready, on exhale leave the back straight and tall while you put your knees down and flutter your knees like a butterfly. Keep focusing on just holding the toes and not grabbing them. Inhale and exhale while fluttering the knees while still holding the toes.

Extended Triangle Pose

Extended Triangle Pose

Extended Triangle Pose

Extended triangle pose is a wonderful way to build your balance, which might start to feel increasingly out of whack as a pregnancy progresses. Additionally, it will help to stretch your side body and your shoulders, which might be feeling sore and contracted as you adjust to carrying more weight.

The Child Pose

What better way to get ready for delivering a child than to rest in this posture. As your pregnancy weight increases and your belly gets larger, you can practice this posture with the knees spread wide to accommodate the little child growing inside you. Rest with your head on a folded blanket and take deep, calm Ujjayi breaths to instill a relaxation response and release tension in the pelvis, spine, and hips.

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