7 Best Prenatal Yoga Poses for Pregnant Women

7 Best Prenatal Yoga Poses for Pregnant Women

Yoga exercise for a pregnant woman is worth trying out for smooth delivery. Pregnancy yoga poses are manifold and improve the health of a pregnant woman.

Yoga exercises for pregnant women are manifold. Prenatal yoga poses help pregnant women.

1. Squatting Pose (Upavesasana)

This helps the pregnant woman to prepare her body for childbirth. Doing squats does help to widen the pelvis to help ensure a smoother delivery for both mothers as well as the child. Similar to yoga poses, some props, such as a chair or blocks, may be required to be utilized as the pregnancy moves, further along, to help keep the body in a balanced state. While squatting, it is necessary to remember to breathe and also keep the body in a relaxed state. Pregnancy yoga poses aid smooth delivery.

2. Pelvic Tilt Pose

The pelvic tilt also referred to as the cat-cow, does help to ease and reduce back pain. By gently easing the body onto one’s all fours and then gently rolling and tucking the pelvis in while pushing the back toward the sky, tense backs are rather eased.

3. Cobbler’s Pose (Baddha Konasana)

This helps to open the pelvis to ensure the smooth delivery of the baby. By sitting against a wall and gently pressing the bottoms of the feet against one another, the pelvis relaxes and stretches gently.

4. Side Lying Pose

The side-lying pose is quite useful for the end of a workout. By lying on the side, blood can be more efficiently moved throughout one’s body. This allows both the mother and the baby access to more fresh, oxygen-rich blood, which is a health benefit for both of them.

5. Bridge Pose (Setu Bandha Sarvangasana)

This pose strengthens the spine, opens the chest, stimulates the thyroid as well as improves spinal flexibility. To assume the pose the person has to lie on the back then bend the knees so that the soles of the feet are parallel on the yoga mat and close to one’s buttocks. The hips have to be lifted towards the ceiling. To lift oneself higher, then the person has to interlace the fingers behind one’s back and straighten the arms while pressing them into the mat. At this position, the person has to roll one shoulder and lift the hips higher. The position has to be held until the person gets tired.

7 Best Prenatal Yoga Poses for Pregnant Women

6. Gate Pose (Parighasana)

This pose stretches the intercostal between one’s ribs thus helping a person to breathe better.

For the pose, the person has to get into an upright kneeling position with the hips over the knees. The right leg has to be extended out to the side while keeping the knee and ankle in line with the right hip. Then turn the right toes forward until the right foot becomes parallel with the left leg. At this position, the person has to inhale and reach the left arm next to the left ear. The person then exhales and stretches the left arm to the right and takes several breaths. For ideal results, the person has to extend the spine when inhaling and deepen the side stretch when exhaling. When tired, return to an upright position and bring the right and left knees together.

7. Goddess Pose (Utkata Konasana)

This is reclined bound angle pose and aids in opening the groin. At this point, the person can start in the cobbler’s pose then lean backward and take the elbows to the floor. Then lower the back to the floor. Stay in this position for a couple of minutes until the person feels tired. To get out of this pose, roll over to the side and sit up.


As the baby grows in the womb, the body requires a lot of energy to carry the weight. Different yoga poses widen the hips, back, and shoulders and provide relief from stress The immune system and digestion system work properly, and sleep is good. The above-mentioned yoga exercise for pregnant women is beneficial.

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