9 Best Yoga Poses to Do During Pregnancy

The most common question I get asked on Instagram is, “Is yoga safe to practice during pregnancy?”

The answer to this is not a simple yes or no. First off, you must always ask your physician. There may be contraindications you don’t realize. If they sign off on yoga being okay, then it is safe to practice it, and with each trimester you should adjust accordingly, always keeping your ob-gyn informed.

There is ample evidence to suggest that yoga can help ease your pregnancy by relieving anxiety, depression, stress, lower back pain, and sleep disturbances.

Depending on your trimester, certain poses will not be safe and you should adjust your practice accordingly. Also, as your baby grows, some asanas may become uncomfortable and modifications might need to be made.

Do not push yourself. This is the most important time to take care of yourself and your baby. Always listen to your body. Practice as often as you wish as long as your doctor and body are in agreement.

Recommended Yoga Poses for Pregnant Women

Try the following yoga exercises to ease some of the common discomforts associated with pregnancy:

1. Standing side stretch

This pose stretches out your abdominal side muscles, elongates your back, and opens up your chest.

Although the standing side stretch is considered safe for pregnant women, you shouldn’t overexert or attempt the full pose at the start as your body might not be ready for the jolt. The trick is to stay within the limits of your comfort.

While you are bound to feel a slight pull at the sides, it shouldn’t be painful or too discomforting. Allow your body to loosen up gradually.

How to do the pose:

Stand with your legs wide apart.
Inhale deeply while extending your spine and filling your upper body with each breath.
Continue taking gentle, rhythmic breaths as you bend to the right and stretch your left arm up over your head to the extent that feels comfortable.
Ease into the pose and hold it for around half a minute before slowly returning to the starting position.
Repeat the exercise on the other side.

Note: You can also try this pose while sitting down with your legs spread wide apart or in a butterfly pose.

2. Wide-knee child’s pose

The wide-knee child’s pose helps remove the weight of the fetus from your spine to relieve lower back pain.

It also helps relax your spinal muscles, hip joints, and groin to make your overburdened pelvic region more flexible and comfortable. This exercise may even enhance blood flow to the pelvic area.

How to do the pose:

Kneel on the mat, placing your knees as far apart as possible, turning your feet inward, and following the natural curve of your hips.
Concentrate on the normal rhythm of your breathing as you release the stress in your lower back and sit deep into your pelvis.
Slowly shift forward, moving from the hips, extending your back without curving your spine.
Put your hands on the ground without bending your arms, and try to stretch your spine from the back of your neck toward your tailbone as much as possible.
Move as far forward as you comfortably can, extend your arms out in front of you and, try to touch your forehead to the floor but only if you can do it without straining yourself.

3. Bound angle pose

The bound angle pose opens up your hips and takes the pressure of the burgeoning womb off your lower back for comfort.

How to do the pose:

Sit on your mat and touch the soles of your feet together, placing them at a comfortable distance from the groin.
Hold your joint feet with your hands, interlocking your fingers below their outer edges.
Sit up straight and gently press your elbows into your knees to push them to the ground, thereby deepening the pull in your buttocks and inner thighs.
Tilt your chest slightly forward without bending your spine to further increase the stretch.

4. Cat and cow pose

Childbearing women often suffer from back pain since the load of the fetus puts extra strain on their spine. The cat and cow pose, when performed one after the other, helps relieve some of that pressure while also positioning the fetus better for easy delivery.

How to do the pose:

Crouch on all fours to assume the tabletop position, keeping your back totally flat, your wrists straight below your shoulders, and your knees directly beneath your hips.
Draw in a deep breath as you arch your spine, pushing your tailbone to the sky and your chest forward. This is the cow pose.
Release your breath to round your back, bringing your head and tailbone to the ground while pushing your middle back toward the sky. This is the cat pose.
Let your head and neck follow the movements of your spine.

5. Yoga squat

The yoga squat, in my opinion, is a top priority in pregnancy yoga. It opens up your pelvis and hip joints and stretches your perineum. In the last few weeks of your pregnancy, it will encourage your baby’s head to engage in preparation for birth.

How to do the pose:

Stand with your feet about shoulder-width apart, keeping them flat on the floor.
Lower yourself into a squat.

6. Corpse pose

The corpse pose is considered safe for the first and second trimesters of pregnancy. However, it should be avoided during the third one.

This is because lying flat on your back for prolonged periods during this final phase of pregnancy can exert excessive uterine pressure on the vena cava vein, which transports deoxygenated blood from your lower limbs back to the heart for fresh oxygen.

How to do the pose:

Lie down on your back on your yoga mat with your arms beside your body and your palms facing up. You can place a rolled blanket under your knees to ease any tension in your lower back. This helps support the natural bend in your lower spine and make it parallel to the floor.
Stay in this position for about 5 minutes.

7. Butterfly pose

The butterfly pose works out your inner thighs and pelvic region to make them stronger and better prepared for the delivery process.

How to do the pose:

Sit up straight on your yoga mat with your legs extended in front of you.
Bend your knees to place the sole of your feet against each other.
Place your hands on your knees or thighs and hold this pose as long as you comfortably can.
To release the pose, simply bring your legs back in front.
Repeat the pose after a short break.

8. Mountain pose

The mountain pose helps center your core for better body balance and alignment. Plus, it is great for building core strength.

How to do the pose:

Stand with your feet placed as wide as your hips and firmly pressed into the mat.
Tuck in your pelvis slightly to engage your abdomen but without sticking your hips out as that will exert undue strain on your lower back.
Keep your chin parallel to the ground, arms by your sides, and palms facing inward.
You can also extend your arms up toward the ceiling for extra strength.
Hold this pose until you feel calm and centered.

Final Word

Yoga can be practiced safely at home throughout your entire pregnancy. Some poses to avoid are anything that twists, engages, or puts pressure on the abdominal cavity. Inversions are also not recommended. Do not do anything that makes you uncomfortable or causes pain.

Yoga while pregnant is meant for relaxation, connecting with your baby, and strengthening the parts of your body to carry and deliver the baby safely. Keep an open and honest communication with your doctor at all times. Stay healthy and safe! I wish you and your baby a beautiful life together. Namaste!