Prenatal Yoga: Pregnancy Exercises for Moms-to-Be

Apr 06, 2019

Are you soon going to be a Mommy? Congratulations.

Giving birth to a baby is a blessing for a mother, and it is the biggest reward for the whole family. But 9 months carrying a baby in her womb is so difficult and sensitive. There are a lot of changes occur in the physical and mental state of a pregnant lady. Hormonal changes and mood swings happen a lot.

So it is very important for the mother as well as fetus to be healthy and comfortable during the pregnancy period. Prenatal Yoga is specially designed for pregnant women. The exercises and poses are helpful in increasing the strength and flexibility of the body.

Are you looking for Prenatal Yoga classes? Then you should first know the benefits of Prenatal Yoga poses.

What Are The Benefits Of Prenatal Yoga?

Research proves that prenatal yoga is safe for pregnant women and it has several benefits. Have a look.

•          It improves the strength and flexibility of muscles.
•          It reduces the stress, anxiety and enhances the relaxation of mind and body.
•          It reduces nausea and back pain.
•          It reduces breathing problems.
•          Prenatal yoga reduces the effect of morning sickness, cramps, swollen ankles, etc.
•          It reduces the chances of preterm labor.
•          It improves sleep (yoga for sleep).
•          It reduces hypertension complications.

There is a number of prenatal yoga poses you can do during pregnancy. Some of them are highly recommended by doctors and gynecologists.

Cat- Stretch Pose (Chakravakrasana)

It involves flexing and extension of the spine. Each movement is done by linking breathing with movement.
It prevents back pain, stress, tone abdominal muscles and improves blood circulation.

Gate Pose (Parighasana)

It is highly recommended for the respiratory system. By stretching the torso at one side, the oxygen delivery to the other parts.
It is a gentle yoga pose that helps in preventing pain in neck, feet, hips, upper back and hamstrings.

Remember that bend only that much you can do comfortably, don’t force yourself.

Warrior II (Virabhadrasana II)

The warrior pose energizes the whole body, improves blood circulation and Respiratory system. It strengthens the whole body.
It reduces the backache and strengthens legs, hips and body posture.

Cobbler’s Pose (Baddha Konasana)

This pose is very beneficial in relaxing lower back muscles. It stretches the adductor muscles of inner thighs. It calms the nervous system.
By stretching the hips and thighs, this pose allows opening pelvic girdle which prepares the body ready for birth.

Legs up the Wall (Viparita Karani)

This pose is the most comfortable pose in prenatal yoga. This asana has lots of benefits during the last tenure of pregnancy period. By doing this mild inversion, you can shift your nervous system and relax the body for a restorative pose.

It reduces back pain, improves blood circulation in legs, enhances thyroid function, and reduces swelling in feet/ankles.

Butterfly Pose (Titliasana)

The butterfly exercise helps you to stay fit and energetic during the pregnancy period. During practising this exercise, a hormone is released that makes you happy, that help in reducing depression during pregnancy.

It improves blood circulation, strengthens the body and keeps the body flexible. Highly beneficial for mother and unborn baby too.

Triangle Pose (Trikonasana)

Since during pregnancy, the centre of gravity of the body shifted, so chances of tenderness in joints or backache arises. This active exercise supports the lower back and prepares your body for labor.

By doing Triangle pose, you regain your sense of balance, stretches side body and legs, it strengthens the spine and lower back and tones pelvic floor. Also, it improves digestion and enhances the functioning of the digestive system.


Meditation is a practice that benefits and suits in every stage of life. We all are aware of the enormous benefits of meditation.
It increases oxygen supply to the fetus, reduce stress, depression during pregnancy. It helps in maintaining blood pressure and prepare the mind and body to get ready to enjoy motherhood.

Practising yoga is beneficial in all aspects, but due to different complications during the pregnancy period, it is advisable to consult the doctor before taking up yoga sessions.

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