Prenatal Yoga Poses: Top 5 Stress-Relieving Exercises for Expectant Moms



(Last Updated On: 20 novembre 2023)

Prenatal yoga is a gentle and safe form of exercise specifically designed for pregnant women. It combines gentle stretching, mindfulness, and deep breathing to promote physical and mental well-being throughout pregnancy. Prenatal yoga can help women stay active, reduce pregnancy discomfort, and prepare their bodies for labor and delivery.

Benefits of Prenatal Yoga poses

Prenatal yoga offers numerous benefits for both the mother and the baby. Some of the key benefits include:

– Improved flexibility and strength: Prenatal yoga poses focus on stretching and strengthening the body, helping expectant mothers maintain and improve their physical fitness during pregnancy.

– Stress reduction: Pregnancy can be a stressful time, and prenatal yoga provides a calming and relaxing environment for women to release tension and reduce anxiety.

– Relief from pregnancy discomfort: Many prenatal yoga poses target common pregnancy discomforts such as back pain, swollen ankles, and tight hips, providing relief and promoting overall comfort.

– Connection with the baby: Prenatal yoga includes mindfulness techniques and opportunities for expectant mothers to bond with their growing baby, fostering a sense of connection and nurturing.

The Best Time During Pregnancy to Start Yoga

The best time to start prenatal yoga varies for each woman, but generally, it is safe to begin after the first trimester (around 13 weeks). The first trimester is a critical time for fetal development, and it is recommended to consult with a healthcare professional before starting any exercise routine during this period. However, gentle stretching and deep breathing exercises can still be beneficial during pregnancy, even in the first trimester.

Safety Measures for Prenatal Yoga

While prenatal yoga is generally safe, it is important to take some safety measures to ensure a safe and comfortable practice:

1. Consult with your healthcare provider: Before starting any exercise routine during pregnancy, it is important to consult with your healthcare provider or midwife to ensure that prenatal yoga is safe for you and your baby.

2. Listen to your body: Pregnancy affects each woman differently, so it is vital to listen to your body and modify or skip poses that feel uncomfortable or painful.

3. Avoid overheating: Pregnant women are more prone to overheating, so it is important to practice prenatal yoga in a well-ventilated room and stay hydrated.

4. Use props for support: As the pregnancy progresses, the body may require additional support. Using props such as blocks, bolsters, or blankets can help provide stability and comfort during poses.

5. Avoid deep twists and inversions: Deep twists and inversions should be avoided during prenatal yoga, as these poses can strain the abdominal muscles and affect blood flow to the uterus.

How to Prepare for Prenatal Yoga

Here are some tips to help you prepare for a prenatal yoga practice:

1. Find a qualified prenatal yoga instructor: Look for a certified prenatal yoga instructor who has experience working with pregnant women. They will be able to guide you through a safe and beneficial practice.

2. Wear comfortable clothing: Choose loose, breathable clothing that allows for easy movement and doesn’t restrict your belly.

3. Gather necessary props: Depending on the instructor or class, you may need certain props such as yoga blocks, straps, or bolsters. Check with your instructor beforehand to see if you need to bring any props with you.

4. Stay hydrated: Drink plenty of water before, during, and after your practice to stay hydrated.

5. Empty your bladder: Before starting your practice, it is important to empty your bladder to ensure comfort during the session.

Different Stages of Pregnancy and Appropriate Yoga Poses

Throughout pregnancy, the body goes through different stages of physical changes. Each stage requires tailored yoga poses to try that are safe and appropriate for that particular phase. Here are some general guidelines for prenatal yoga poses based on the trimesters:

1. First Trimester:

– Gentle stretching and breathing exercises are generally safe during this stage.

– Avoid lying on your stomach or back for long periods of time.

– Modify and skip poses that create strain or discomfort.

2. Second Trimester:

– Focus on poses that help alleviate back pain and improve posture.

– Modify poses that compress the abdomen or put pressure on the belly.

– Incorporate pelvic floor exercises to prepare for labor and delivery.

3. Third Trimester:

– Choose poses that help open the hips and prepare for labor.

– Use props for support and stability.

– Avoid deep backbends and poses that compress the belly.

Top 5 Prenatal Yoga Poses

a. Mountain Pose (Tadasana)

– Description: Stand tall with your feet hip-width apart, arms relaxed at your sides.

– Benefits: Improves posture, strengthens the legs, and promotes balance.

– How-to: Stand with your feet rooted into the ground, engage your core muscles, and lengthen your spine. Relax your shoulders and breathe deeply.

b. Cat-Cow Pose (Marjaryasana-Bitilasana)

– Description: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

– Benefits: Improves spinal flexibility, relieves back pain, and strengthens the core.

– How-to: Inhale as you arch your back, bringing your chest forward and lifting your gaze. Exhale as you round your spine, tucking your tailbone and chin towards your chest.

c. Supported Warrior Pose (Virabhadrasana II)

– Description: Stand with your feet wide apart, arms extended parallel to the floor.

– Benefits: Strengthens the right leg and the left leg, opens the hips, and increases stamina.

– How-to: Step your left foot back not your right foot, keeping your heels aligned. Bend your right knee, ensuring it stays directly over your ankle. Reach your arms out to the sides, parallel to the floor. Repeat on the other side.

d. Bound Angle Pose (Baddha Konasana)

– Description: Sit on the floor with the soles of your feet touching, knees out to the sides.

– Benefits: Opens the hips, stretches the inner thighs, and relieves lower back discomfort.

– How-to: Sit tall with a straight back, gently press your knees towards the floor, and hold onto your ankles or feet. Stay in this pose for a few breaths.

e. Child’s Pose (Balasana)

– Description: Start on your hands and knees, then slowly sit back on your heels, bringing your forehead to the floor.

– Benefits: Relieves stress, relaxes the back, and promotes deep breathing.

– How-to: From a kneeling position, slowly lower your hips towards your heels. Extend your arms forward or rest them alongside your body. Relax and breathe deeply.

The role of Deep Breathing in Prenatal Yoga

Deep breathing is an essential component of prenatal yoga, as it helps calm the mind, reduce stress, and provides oxygen to both the mother and the baby. Deep breathing techniques, such as diaphragmatic breathing or belly breathing, help relax the body and enhance the connection between the mother and the baby. By focusing on deep, slow breaths, pregnant women can promote relaxation and reduce anxiety during their prenatal yoga practice.

Tips for Prenatal Yoga

Here are some additional tips to enhance your prenatal yoga practice:

– Stay hydrated: Drink plenty of water before, during, and after your practice to stay hydrated.

– Take breaks when needed: Listen to your body and take breaks whenever you feel fatigued or uncomfortable.

– Modify poses as necessary: Use props or modifications to adapt poses to your changing body and avoid unnecessary strain.

– Practice mindfulness: Use your prenatal yoga practice as a time to connect with your body and your baby. Focus on the present moment and embrace the changes you are experiencing.

– Don’t compare yourself to others: Each pregnancy is unique, and everyone’s yoga practice will vary. Avoid comparing yourself to others and focus on what feels right for you.


Prenatal yoga is a safe and beneficial form of exercise for expectant mothers. It offers numerous physical and mental benefits, helps prepare the body for labor, and promotes overall well-being during pregnancy. By following safety measures, modifying poses as needed, and listening to your body, you can enjoy a fulfilling and nourishing prenatal yoga practice. Remember to consult with your healthcare provider before starting any exercise routine during pregnancy and always prioritize your health and comfort throughout your prenatal yoga journey.

 1. What are the safety measures to be observed during Prenatal Yoga stretches?

   – Pregnant women should not overstretch while practicing prenatal yoga as it can lead to joint instability and injury, especially during the first trimester. Always exercise under the guidance of a trained yoga instructor. 

2. Can you name a few beneficial Prenatal Yoga poses for third-trimester?

   – Sure, a few beneficial poses for the third trimester include – Child’s pose, Cat-Cow pose, and Goddess pose. All these poses help to open up your hips and pelunts, which are beneficial during labor and delivery.

3. Are there any Yoga positions a pregnant woman should avoid? 

    – Yes, pregnant women should avoid poses that put pressure on the belly and inverted poses which can affect blood flow. These include poses like Upward facing dog, Boat pose, and any kind of backbends. 

4. How does the Prenatal Yoga flow help in labor preparation?

    – Prenatal yoga consists of relaxing and stretching poses that facilitate natural labor. They enhance flexibility, control breathing and fitness, and relieve stress contributing to smoother labor. 

5. Are there special yoga mats for Prenatal Yoga exercises?

    – Any yoga mat that is extra-thick, non-slip and provides good cushioning can be used for prenatal yoga exercises. You can also use yoga bolsters and blankets for added support and comfort. 

6. Can you suggest a few Prenatal Yoga tips for better sleep?

    – Yes, poses such as the Bound Angle Pose, Legs-Up-The-Wall pose, and the Corpse pose may help enhance sleep quality by reducing stress and inducing relaxation.

7. Can gentle Prenatal Yoga breathing practices help with childbirth?

    – Yes, yoga breathing or pranayama practices can aid in breathing control during labor, provide pain relief, and maintain calm and focus. 

8. What is the role of prenatal yoga twist poses in enhancing body strength?

    – Twist poses during prenatal yoga safely stretch the spine, shoulders, and hips, addressing the backache and discomfort common during pregnancy, thereby enhancing overall body strength.

9. Is it safe to do standing Prenatal Yoga positions in early pregnancy?

    – Yes, standing yoga poses such as the Tree pose and Triangle pose can be safe and beneficial when done correctly and under professional supervision during early pregnancy. 

10. How can Prenatal Yoga workout aid in postpartum recovery?

    – Prenatal Yoga not only prepares the body for labor but also promotes quicker postpartum recovery by strengthening pelvic floor muscles, improving posture, easing emotional stress, and enhancing overall fitness.