Yoga in Pregnancy - Prenatal Yoga poses for Normal Delivery

Yoga in Pregnancy - Prenatal Yoga: Mother/Mom/Mamma/Mammy is the most beautiful word in the world. Every woman wants to listen to these beautiful words from their child. For listening to these words, every woman struggles with many problems during their pregnancy. The pregnancy period is the hardest moment of their lives. During pregnancy, back pain, headaches, stress, depression, abdominal pain are very common. Absolutely we should do yoga to get away from these problems.

Yoga in Pregnancy

 Yoga is a weapon to heal every problem. Yoga can give you relief from inflammation of pregnancy, free of headaches, and stress. Yoga gives you energy, morale, stamina.

8 Best Yoga for Pregnancy:


Yoga in Pregnancy
Yoga in Pregnancy


Benefits of Yoga in pregnancy:

  • It gives you courage, power, strength. 
  • It makes you more active.
  • Reduces stress, headaches. 
  • Improves blood circulation. 
  • Diminishes your abdominal pain.
  • Wanes your back pain.
  • Builds your muscles strong and active.
  • Increases more flexibility.
  • Decreases morning sickness.
  • Enhances good sleep.

 Note: Before any yoga poses you have to warm-up properly. Make sure you read the warm-up post before and warm-up your body properly. In pregnancy, warm-up maybe considers a little bit.


 1. Utthita Trikonasana ( Triangle pose): Utthita Trikonasana or triangle pose is a part of modern yoga. It is one kind of standing pose. It helps you to give strength and flexibility. This asana builds your muscles more advanced. Diminishes your abdominal pain. 

Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Stand up on the floor. Place a little gap between your legs, stretch your legs. Bend yourself from your right side. Extend the right hand downwards, touch your right leg or ankle or floor by your right hand. Keep your left hand upwards. The left hand should stay horizontally to the right hand. Stay in this position for 10-15 seconds or 5 breaths. Come back to the previous state. In the same way, do this for your left leg.

 2. Virabhadrasana I ( Warrior I Pose ): Virabhadrasana I or Warrior I Pose helps you to get free of back pain. This makes you energetic. It opens the chest, lungs. This asana improves your back muscles. It also reduces your pains.

Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Stand up straight, place your feet between distance. Fold your left foot on the left side and stretch your right foot on the right side. Move your body completely on the left side. Your left knee should be at 90 degrees. Lift up your arms upwards and touch both of your palms close to each other. Stay in this posture for 10 seconds and release it. Repeat this again on the right side.

 3. Virabhadrasana II ( Warrior II Pose ): Virabhadrasana II or Warrior 2 pose is so effective for pregnant women. It gives you stamina. This asana reduces your stress, depression. It raises your balance. 
Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Stand up on the floor. Keep a distance between your feet, stretch your feet as much as you can. Keep your hands loosely at your side. Now place your hand parallel to each other on both sides. Bend your right knee and stretch your left foot. Turn your head and look at the right side. Inhale and stay in the posture for 10 seconds. Exhale and return to the previous position and put your hands down on both sides. Again do this posture for the left side. 

Yoga in Pregnancy - Prenatal Yoga


 4. Baddha Konasana (Butterfly Pose): Baddha Konasana or Butterfly Pose is a beautiful and easy yoga for pregnant women. This is a part of 'Hatha Yoga'. It is very effective also. It is sitting asana. This asana stretches your thighs, spine. It develops your abdominal part, ovaries, abdominal muscles. It helps to ease childbirth.

Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Sit on the floor, use either yoga mat or these related things. Fold your knees and bring your feet closer. Straight your spinal cord. Try to bring your heels closer to your pelvis as much as you can. Grip your heels by your palms. Try to do upward and downward your feet together. Do this for 3-5 minutes. 

5. Padmasana ( Lotus position): Padmasana or Lotus position is a sitting posture. It gives you strength. This asana helps you to childbirth.  
Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Sit down on the floor. Bend your left leg and put it under the right thigh. In the same way, fold your right leg and keep it under the left thigh. Keep both of your hands on your knees in mudra position. Place your mind and backbone straight. Inhale and exhale long breaths gently. 

 6. Konasana ll ( Angle pose ll ): Konasana ll or Angel pose ll is a good asana. This is easy to do during pregnancy. It is a standing asana. It stretches your spine, waist. It improves our internal organs. 
Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Stand up on the floor, stretch your legs straight. Don't need to space between your legs. Raise your hand above your head, touch your hands together. Bend yourself to the right with exhalation. Straight your elbow and go down. Stay in this posture for 10 seconds. Come back to the previous position and inhale. Again exhale deeply and inhale. Keep your hands on your side. Do this to the left side.

 7. Marjariasana ( Cat pose): Marjaraisana or cat pose is a good asana. It stimulates your blood circulation. It builds your abdominal muscles strong, stretches your spine, back. It stretches your hand portions lie shoulders, wrists. This asana decreases your stress also.

Yoga in Pregnancy
Yoga in Pregnancy

 • Starting process: Sit upside down in such a way that your backside will be towards the roof and belly towards the floor. Place your legs and hands on the floor as ' cat pose'. Look to the front, your backbone will be downwards. Now you have to exhale and your backbone will be upwards. Your heads will be down. Inhale and come back to the previous posture. Repeat this for 15-20 minutes. 


 8. Janu Sirsasana (Head-to-Knee Pose): Janu Sirsasana or Head-to-Knee Pose is a sitting asana. It is a part of modern yoga. It stretches your leg, arm, shoulder, waist, backside. It brings you calmness. It reduces your back pain and improves muscles.
Yoga in Pregnancy
Yoga in Pregnancy
 • Starting process: Sit on the floor. Straight your both legs. Fold your right leg and keep it under the right thigh and stretch your left leg. During the inhalation press your thigh down, stretch your spine and backside. Raise your arm and down it. Touch your left heel by your two hands. Do it for 10 seconds and exhale it. Come back to the previous position. Do this again to the right leg.


Yoga in Pregnancy - Prenatal Yoga poses

Extra Note: Sukhasana(Easy Pose) and  Anulom Vilom  (Alternate Nostril Breathing ) are also good in this situation.


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Note: Consult a professional doctor/yoga teacher/guru before beginning Pranayama, yoga.


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