September 07, 2022 4 min read

Pregnancy is the greatest gift to a woman, but it brings many changes to your overall well-being. One way to help you make the journey smoother is to practice prenatal yoga. Yoga is a great way to stay healthy during pregnancy and prepares you for labour and delivery.

If you want to do yoga comfortably, you should wear Yoga Activewear as it has many benefits.

This blog will discuss prenatal yoga poses and the benefits of practising them during yoga. 

First Trimester Prenatal Yoga Poses

1. Butterfly Pose

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Butterfly pose aids in releasing tightness and stress in your inner thighs, hips, and low back, which improves flexibility and encourages relaxation.

Additionally, the posture strengthens your pelvic floor muscles and improves blood flow.

How to do:

  • The soles of your feet should be positioned together as you sit down. Keep your abs taut and spine upright.
  • Put your elbows against your inner thighs while holding each foot with your hands.
  • Inhale to prepare, slowly drop your torso forward while exhaling, pausing when you feel the stretch. Hold for at least 30 seconds.

2. Cat-Cow Pose

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This prenatal yoga pose improves balance and posture. It also helps in relieving back pain.

How to do:

  • Start by getting down on all fours, i.e. your hands and legs.
  • Take a deep breath in as you lift your stomach, arch your spine, and look up.
  • Draw your chin to the chest and raise your spine as you exhale.
  • For up to a minute, keep up this gentle flow.

3. Goddess Pose

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This prenatal yoga pose helps in strengthening legs and hips. It also opens your chest and hips.

How to do:

  • Start with a standing position. Your feet should be pointed out at a 45-degree angle or more by turning your toes out and your heels in.
  • Lower your hips to the position of your knees while bending your knees in the same direction as your toes.
  • Your fingertips should be pointing upward as you extend your arms out at shoulder height. Spread your fingertips widely and tense the back muscles.
  • Draw your tailbone toward the floor while contracting your abdominal muscles. Keep a long spine.
  • Spend between 30 and 60 seconds here, then exhale.

Second Trimester Prenatal Yoga Poses

1. Palm Tree Pose

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One of the best prenatal yoga poses which helps to give hip stretch if you feel your hip is tight.

How to do:

  • Place your feet a short distance apart while you stand upright on the ground.
  • Raise both arms while taking a deep breath in.
  • By connecting your fingers, keep your arms raised.
  • Now, concurrently lift your heels to come to your toes.
  • From toes to fingers, feel the strain of stretching.
  • Try holding this position while inhaling slowly and deeply for as long as possible.
  • Return to the starting position, and exhale.
  • After taking some time to relax, you can perform the number of rounds at your discretion.

2. Child Pose

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This prenatal yoga pose is perfect for relaxation, and it helps to relieve stress.

How to do:

  • Put your toes together and your knees hip-width apart while you knead the ground. Your palms should be on the top of your thighs.
  • Extend your arms in front of you.
  • Draw a deep breath.
  • Maintain this posture for a minute.

3. Standing Forward Bend

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This position encourages inner peace and releases tension.

How to do:

  • Stand with your feet slightly wider than hips.
  • Fold forward by making a hinge at your hips.
  • The knees should be slightly bent.
  • Put your hands on the ground, a block, or hold your elbows in opposition.
  • Maintain this posture for 30 seconds.

Third Trimester Prenatal Yoga Poses

1. Easy Pose

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This traditional seated position lengthens the spine, expands the hips, and improves mental focus.

How to do:

  • Allowing your pelvis to lean forward and sit on the edge of a cushion, block, or folded blanket.
  • Crossing the right leg over the left.
  • Put your hands in any relaxed position.
  • Inhale deeply as you close your eyes.
  • Maintain this posture for a minute.
  • On the opposite side, repeat.

2. Garland Pose

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This extended squat improves digestion and expands your hips.

How to do:

  • Your toes should be directed outward as you stand, with your feet somewhat broader than your hips.
  • Lower your hips as you slowly bend your knees.
  • Put your heels up or down on the ground.
  • In the middle of your chest, firmly press your palms together.
  • Knees pressed with elbows.
  • For up to 30 seconds, maintain this posture.

3. Corpse Pose

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This prenatal yoga pose relieves fatigue.

How to do:

  • Put your feet wide apart as your mat while lying on your back, letting them fall open.
  • To give yourself some room, turn your palms upward and lift your hands slightly off the surface.
  • You should close your eyes, take a few deep breaths with your nose, and then exhale through your lips with a long sigh.
  • Relax and be in this moment with your complete body.

This list of prenatal yoga poses consists of only safe prenatal yoga poses. You can perform these prenatal yoga poses at home.

 Prenatal yoga poses to avoid are ones that put pressure on the abdomen, laying flat on your back and deep twists.

Prenatal Yoga Benefits

You have probably heard a lot about the benefits of prenatal yoga. Some of the benefits of prenatal yoga poses are given below:

  • Prenatal yoga poses offer physical and emotional advantages that might enhance your overall health when pregnant. You'll get awareness that lets you know how your body and mind are changing.
  • According to research, Prenatal yoga has helped lower anxiety levels.
  • Yoga also helps you sleep better and reduces weariness, making you feel more energised.
  • Strength and stamina are developed via prenatal yoga, preparing you to handle pregnancy and birth complications.

Doing prenatal yoga poses helps you to relax and de-stress during pregnancy. 

The best way to feel comfortable during yoga is by wearing Yoga Activewear.

Nikita Parihar
Nikita Parihar


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