Yoga for Pregnant Women: 6 Best Poses and Benefits

Yoga Pose1
Yoga Pose1


In every woman’s life, pregnancy is a beautiful stage as it marks the beginning of a new life on this earth. Eventually, women’s body undergoes several changes as the baby starts growing in her womb. Not only the physical changes but also mental, physiological, emotional changes as the hormones keep fluctuating.

Pregnant women are advised to rest so as to be relieved from stress and anxiety, showering them with love and affection. In the present time, as a result of an unhealthy lifestyle and dietary patterns, women face numerous complications during pregnancy leading to ectopic pregnancy, stillbirth, and premature birth.

Practicing Yoga during pregnancy is an incredible method to remain dynamic and is sound to both the mother and the unborn child. Yoga courses in pregnancy use relaxation and breathing procedures with stances that are adjusted for pregnancy.


Advantages of Yoga Asana for Pregnant Women

Yoga for pregnant women has been shown to decrease anxiety, stress and maintaining great health and immune system, boosts energy and supports vitality. Invigorates from fatigue, tones vital muscle groups, keeps the body supple. Enhance bonding with the infant, increasing innate confidence and capabilities in nourishing the child. Many of the respiration techniques used in yoga for pregnant women will help in preparing for childbirth.


6 Best Yoga Asana for Pregnant Women

Utkatasana/ Chair Pose

  • Stand erectly on the mat with your feet hip-width apart
  • Lower your knees to the extent where you appear to be sitting on an imaginary chair.
  • Inhale and stretch your arms above your head and joining the palms into a prayer-like position
  • Keep your pose for a few seconds while you keep the rhythm of your breath going.
  • Exhale as you feel your body is shifting relationship to gravity and stand normally.


  • Strengthens thigh and pelvic muscles.
  • Tones thighs and legs
  • Increases blood circulation to limbs and reduces swelling.

 Marjaryasana Bitilasana/ Cat-Cow Pose

  • Come to the cow pose, make sure your hands and thighs are erect.
  • Inhale and lift your face lowering your spine and raise your butt.
  • Raise your spine upwards to cat pose as you exhale by lowering your face.
  • Repeat this several times.


  • Reduces the abdomen pressure on the spine.
  • Reduce back and shoulder pain.
  • Reduces belly pressure.

 Malasana/ Yoga Squat

  • Squat on the mat, ensuring your feet are together.
  • Ensure that buttocks are off the floor and knees wider than the shoulder width.
  • Make sure to keep your spine erect.
  • Place your elbows against inner knees and bring your palm together in a prayer-like pose.
  • Hold this pose until you are comfortable and come to the normal pose.


  • Stretches the front torso.
  • Strengthen abdominal organs.
  • Widens the pip and opens up the pelvic area.
  • Enhance blood circulation.

 Tadasana/ Mountain Pose

  • First, stand erect with the feet hip-width apart.
  • Inhale and stretch your arms upwards above the head, joining the palms to prayer-like pose.
  • Stretch backward by tilting your head such that you can look at your fingers.
  • Hold this position for a few seconds and come to the normal position by exhaling.


  • Improves posture and blood circulation.
  • Relief from back pain.
  • Develops physical balance.


Trikonasana/ Triangle pose

triangle pose
Triangle Pose
  • Stand erect and spread your feet sufficiently wide.
  • Inhale and extend your arms up to shoulder level in “T” shape.
  • Align your foot in such a way that, right leg facing forward and left leg perpendicular to the right leg.
  • When you exhale, bend your body down from the hip, keep the waist straight, and let your left hand go up in the air as your right hand descends to the ground.
  • Keep your arms in a straight line by resting the right hand on the knee or shin and stretching the left arm towards the roof.
  • Stretch to the maximum and remain steady, gradually come up to the normal position as you inhale and repeat the same on the other side.


  • Maintain physical and mental balance.
  • Stretches and opens hip which helps during delivery.
  • Reduces back pain and stress.


Badhakonasana/ Bound angle pose/ Butterfly pose

  • Sit on the mat along with your spine erect and your legs stretched straight ahead of you.
  • Bend your knees and pull your heels closer to your pelvis such that the soles touch each other.
  • Gradually start fluttering both the legs up and down like wings of a butterfly and gradually speed up.
  • Slow down and stop, inhale deeply and press your elbows on the knees closer to the floor.


  • Creates room in the pelvis.
  • Stretches the inner thigh and hip muscles.
  • Improves blood circulation.
  • Improve the flexibility of the knee joints.


 First trimester

  • If you are experiencing morning sickness then avoid backbends.
  • Consult your doctor to know certain do’s and don’ts.

 Second trimester

Avoid asana or exercises that require lying flat on the back.

Third trimester

  • Avoid asana that involves stretching of abdominal muscles.
  • Avoid shoulder and headstands.
  • The risk of muscle tear and strain is high in the third trimester due to increased hormonal activity.





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