Prenatal Yoga: 5 Beneficial Poses for Expecting Mothers

Prenatal Yoga

Being pregnant doesn’t have to stop you from being active. Although, it can be challenging at times because of the tiring symptoms. That’s why prenatal yoga is a perfect solution. Not only does it keep you moving, but also relieves symptoms, and helps prepare your body for birth.

Prenatal yoga is for anyone whether you’re an experienced yogi or new to the practice. With a safe practice and the right poses you can gain some or all the benefits of the practice. Here’s some tips and poses you can go to any time of day.

Benefits Of Prenatal Yoga

Yoga is already a fantastic practice for the body and mind. When practiced during pregnancy, known as prenatal yoga, you can manifest similar benefits. Some mothers even report an easing of pregnancy symptoms throughout the trimesters and an easier birthing experience with regular prenatal yoga.

Commonly reported benefits are:

A well rounded practice of poses, breathing and meditation will help you reach the best results.


Not all yoga styles or poses are meant to be practiced when pregnant. Following prenatal yoga safety is extremely important for you and your baby.

Typically you will want to avoid any yoga styles involving fast paced movements or taking place in a hot yoga studio, These environments may make it harder to breathe or put you at risk of hyperthermia. Many studios offer prenatal yoga classes with an instructor educated to create a safe practice.

If you are going to be doing yoga from home, or simply incorporating a few poses into your day for general relief, you need to make sure they are the right poses for your body. Try referencing online videos for direction.

Depending on your trimester, you want to avoid compressing the stomach area. Poses will generally involve back or side body stretches. Ultimately, listen to your body and do not practice any poses that don’t feel right to you.

Poses to Practice

Whether you want to create a flow for yourself complete with meditation and affirmations, or only have a few minutes in your day to commit to, there is a way to practice prenatal yoga. Consider getting started with these beneficial prenatal poses. Each pose will focus on a different aspect of your body.


Sanskrit Bitilasana Marjaryasana

Sanskrit: Bitilasana Marjaryasana

The cat – cow rotation of poses is typically used as a warm up pose to warm up your spine for movement and a gentle way to get blood flowing.

In prenatal yoga, cat-cow is a fantastic way to not only warm up the spine but strengthen and stretch it. You may receive some relief from back pain from regularly using this pose.

Extended Side Angle

Utthita Parsvakonasana

Sanskrit: Utthita Parsvakonasana

Extended side angle is a deep stretch across the side body, as well as getting into the groin, with an added component of strength. Performing this pose can help give you a boost of energy, helping you feel strong and refreshed.

This pose is safe for all the trimesters because it opens up the body, while keeping the mother’s belly out of the way.


Utkata Konasana

Sanskrit: Utkata Konasana

Goddess is an invigorating pose that opens the hips and groins through lengthening muscles. Being a form of squat, it is also very stimulating to the pelvic floor.

This controlled relaxing of the pelvic muscles may help you later in labor, as the muscles are conditioned to rest and create space with your body.

Standing Straddle

Prasarita Padottanasana

Sanskrit: Prasarita Padottanasana

Inversions are fantastic poses for your circulatory system. These styles of poses get the blood moving for optimal oxygen delivery and promotes drainage in the lymphatic system which is responsible for clearing out toxins in the body.

Standing straddle is an inversion for pregnant bodies because it creates space for the body to fold.

Child’s Pose

Sanskrit: Balasana

Sanskrit: Balasana

A resting pose to reset is essential for any yoga practice. Child’s pose is the best go-to for that. In this pose you are not using muscle strength to hold up your body.

For prenatal purposes, child’s pose can help decompress the body and relieve tension from across the shoulders and upper back. Come to this pose in a practice whenever you need to between poses, or throughout the day to provide relief across the body.


Prenatal yoga can help you stay connected to your body throughout your pregnancy journey. As these are all fantastic poses, it is encouraged to go into them gently. Never push your body to do more than it feels right to. Follow the common saying: Yoga practice, not yoga perfect.

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