Pregnancy Yoga Poses

Pregnancy yoga poses, also known as prenatal yoga poses, are gentle and modified yoga postures that are specifically designed to support and accommodate the changing needs of expectant mothers throughout pregnancy. These poses focus on building strength, flexibility, and relaxation while promoting a sense of well-being during pregnancy. Pregnancy yoga can be beneficial for reducing discomfort, improving circulation, and preparing the body for childbirth.

Womb Embryo Pose
Womb Embryo Pose
Garbha Pindasana
Ardha Chandrasana - YanvaYoga
Half Moon Pose
Ardha Chandrasana
Plank Pose (front) - Iana Varshavska
Plank Pose
Goddess Pose (front) - Iana Varshavska
Goddess Pose
Utkata Konasana
Garland Pose (front) - Iana Varshavska
Garland Pose
Half Lord Of The Fishes Pose (front) - Iana Varshavska
Half Lord Of The Fishes Pose
Ardha Matsyendrasana
Standing Forward Bend Pose (front) - Iana Varshavska
Standing Forward Bend Pose
Legs Up To The Wall Pose (front) - Iana Varshavska
Legs Up To The Wall Pose
Viparita Karani
Cat Pose - Marjariasana - YanvaYoga
Cat Pose

During pregnancy, yoga poses are typically modified to suit the changing needs of expectant mothers. The focus is on gentle movements, relaxation, and supporting the body during this transformative time. Here are some types of pregnancy yoga poses that are commonly practiced:

  • Standing Poses: Modified standing poses help improve balance, build strength in the legs, and promote better circulation.
  • Seated Poses: Seated poses focus on opening the hips, stretching the lower back, and providing relaxation.
  • Gentle Backbends: Mild backbends help alleviate back pain and support the spine’s natural curvature.
  • Hip Openers: Hip-opening poses prepare the pelvis for childbirth and ease tension in the hips.
  • Pelvic Floor Exercises: These exercises help strengthen and release the pelvic floor muscles, which are essential for labor and postpartum recovery.
  • Twists: Gentle twists promote spinal mobility and help massage internal organs.
  • Breathing Techniques (Pranayama): Prenatal yoga often incorporates specific breathing techniques to calm the mind and relax the body.
  • Restorative Poses: Supported restorative poses with props provide deep relaxation and stress relief.
  • Gentle Inversions: Mild inversions like Legs-Up-the-Wall (Viparita Karani) can aid in reducing swelling and improving blood circulation.
  • Meditation and Mindfulness: Mindful practices are encouraged to enhance relaxation and foster a positive mindset.

Remember that every pregnancy is unique, and it’s crucial to listen to your body and practice under the guidance of a qualified prenatal yoga instructor. They can help you adapt the poses to your individual needs and ensure a safe and beneficial practice throughout your pregnancy journey.

Benefits and Contraindications


Prenatal yoga provides a calming and grounding practice, helping to reduce stress levels and promote relaxation.

Specific pelvic floor exercises in pregnancy yoga help strengthen the pelvic floor muscles, which can be beneficial during childbirth and postpartum recovery.

Prenatal yoga poses encourage improved blood circulation, reducing swelling and aiding in overall cardiovascular health.

Pregnancy yoga promotes self-care and self-compassion during a time of physical and emotional change.

Regular prenatal yoga practice can improve sleep quality and alleviate insomnia or restlessness during pregnancy.


Avoid deep twisting poses that compress the abdomen and may strain the ligaments supporting the uterus.

Poses that engage the abdominal muscles extensively, are best avoided to prevent strain on the abdominal area.

Avoid intense breath retention (Kumbhaka) or vigorous breathing techniques that may cause dizziness or hyperventilation.

For those with high-risk pregnancies or specific medical conditions, it is essential to consult with a healthcare provider before starting any exercise or yoga practice, including prenatal yoga.

Frequently Asked Questions

Are any yoga poses safe during pregnancy?
Yes, many yoga poses can be safe and beneficial during pregnancy, especially when they are modified to accommodate the changing needs of expectant mothers. However, it's essential to practice under the guidance of a qualified prenatal yoga instructor who can provide appropriate modifications and ensure that the poses are safe for each stage of pregnancy.
What yoga poses are not allowed during pregnancy?
During pregnancy, certain yoga poses are generally not recommended as they may put undue stress on the body, potentially harm the developing fetus, or cause discomfort for the expectant mother. Here are some yoga poses that are typically avoided during pregnancy: Deep Twists, Deep Backbends, Intense Core Exercises, Lying Flat on the Back, Deep Forward Bends, Intense Pranayama, Hot Yoga

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