7 Must Know Prenatal Yoga Poses


Although during pregnancy physical activity is a strain, exercise is a must. One of the best forms of exercise when you are expecting is prenatal yoga. Prenatal yoga has proven to be very beneficial for new moms to be. It is good for both the baby and the mother. It helps pregnant women to stay in shape and also deal with emotional and physical changes happening in the body.

Read More: 11 Benefits of Prenatal Massages Therapy

Benefits of Prenatal Yoga

To incorporate prenatal yoga into your exercise regime, it is first important to understand how prenatal yoga helps you in pregnancy.  Following are some of the benefits of prenatal yoga

1} Reduces anxiety: Pregnancy triggers a bunch of emotions along with anxiety and restlessness. Prenatal yoga helps you calm down, relaxes your nerves, and reduces your anxiety.

2} Tones muscles: Prenatal yoga has a huge impact on the muscles and joints. It also helps maintain integrity and body balance. Prenatal yoga combines exercise with breathing and works wonders both physically and mentally.

3} Help during labour: Oxytocin is a hormone that is released during labour and helps it progress. Pain and fear induces the production of adrenaline and this further reduces the production of oxytocin. Practicing prenatal yoga helps resist the urge of the body to tighten body when you feel pain. This relaxes the muscles and help you progress labour quickly.


Read More: 10 Must Know Prenatal Vitamins with DHA

Yoga Poses to Practice During Pregnancy

Now that you know the importance of prenatal yoga in pregnancy, you feel more motivated to do it regularly. Listed below are some powerful prenatal yoga poses that are a must to practice during pregnancy

1} Utkatasana

Also known as the chair pose, this is one of the simplest and effective prenatal poses during pregnancy. The Utkatasana asana stimulates the muscles in the thighs and hips. It helps balance the increasing weight on both the legs. This yoga pose also boosts circulation in the limbs and reduces swelling. This pose is best to practice during the first 2 trimesters

How to perform

  • Begin to pose like sitting on a chair and slowly bend your knees
  • Lower your buttocks like you are seated in an imaginary chair
  • Now inhale and slowly extend your arms above the head
  • Maintain your breath and hold in this pose for a few seconds
  • Release and repeat as many as times comfortable

prenatal Utkatasana

2} VirabhadrasanaI

Also commonly called the warrior pose, this yoga pose works on the upper body. This pose helps in opening up the chest and strengthens the legs. It also makes the spinal cord strong and prepares it for the weight of the baby in the uterus.


How to Perform

  • Stand by placing both feet hip-width apart
  • Keep right foot facing forward and pivot on left foot
  • Keep the arch of the left foot in line with the right foot
  • Assume a lunge and slowly lower your pelvis
  • Lift the arms above the head and look forward
  • Hold along the pose as long as your comfortable
  • Release and repeat if necessary

prenatal VirabhadrasanaI yoga

3} Trikonasana

This pose is also called as the triangle pose which is specially targeted to strengthen the legs. Performing this exercise helps improve blood flow through the body. As the circulation improves, pure oxygen moves to the uterus and the baby gets all the nutrients it requires. This yoga pose also ensures elimination of unnecessary toxins from the body.

How to perform

  • Stand straight and keep your feet apart
  • Raise your arms keeping them parallel to the floor. Keep your palms facing downwards
  • Now slowly turn your right foot to a 90 degree angle and left foot to 45 degree angle
  • Gently twist the body to the right and by extending the upper body, slowly bend downwards
  • Right hand should touch right foot while the left foot should extend upwards
  • Hold in this pose till comfortable
  • Repeat if required

prenatal Trikonasana yoga pose

4} UtthitaParsvakonasana

This extended side angle yoga pose is one of the best form of workouts for pregnant women. It strengthens the legs and reduces swelling during the last months of pregnancy. This asana helps open up the hips and chest which improves blood circulation in the body. It stimulates the abdominal organs, prepares for labour, and increases stamina. This yoga asana also helps relieve constipation that is a common condition in pregnancy.


How to perform

  • Stand by widening your legs and keep them hip width apart
  • Stay firm on your left heel and twist the right heel with toes pointed outward
  • Lower the hips and stretch out the arms
  • Now slowly bend the body and make your right arm touch the right foot
  • Breathe deeply and hold the pose as long as comfortable
  • Release and repeat if required

prenatal UtthitaParsvakonasana yoga pose

5} Bitilasana

Commonly called the cow’s pose, this asana is specially meant for the back muscles. It helps stretch the spine muscles and improves blood circulation and spinal fluids.Bitilasana decreases the pressure that the weight of the uterus adds to the spine. This asana also reduces the effects of morning sickness.

How to perform

  • You must come on your fours
  • Slowly inhale and lift your chin to look up such that the back goes in the convex position
  • Then slowly lift your spine to round it so that it becomes concave
  • Return back your chin to the chest
  • Perform this asana at least 5 times for effective results

prenatal Bitilasana yoga pose

6} Balasana

Also called the child’s pose, the balasana is a relaxing pose that is very essential during pregnancy. This yoga pose flexes the internal organs and stimulates them. It also releases the stress in the muscles and increases blood circulation.


How to perform

  • Bring your feet together and come on your fours
  • Place your buttocks on the feet and make your abdomen rest on the thigh
  • Slowly touch your forehead to the ground.
  • Stretch out the arms alongside the legs with palm facing upwards
  • Hold in this pose for as long as comfortable
  • Return back to normal position

prenatal Balasana yoga pose

7} Malasana

Malasana, also called the garland’s pose works mainly on the hips, thighs, and legs. It stretches the lower pelvis muscles and improves blood circulation in the body

How to perform

  • Sit on the squatting position and keep your feet together. Your buttocks should be off the floor.
  • Gently lift your body on the balls of the feet
  • Rest the elbows gently on the sides of the knees and join your palms together
  • Push your knees as wide as possible
  • Hold on to this pose until comfortable and then release

Pregnancy is one of the most joyful experiences of life. Although it comes along with a bunch of mixed emotion, do not let it bog you down. Incorporate prenatal yoga in your daily routine and sail through pregnancy and delivery smoothly without any obstacles. Reach out to a yoga expert for advice and tips on the above mentioned yoga poses.

malasana yoga pose