Poses for a Pregnant Woman

Yoga during pregnancy is a gentle way to stay active and supple.



The amazing effects of these prenatal yoga poses greatly influence a carefree pregnancy, natural childbirth and restoration of body shape.

There are many yoga poses for pregnancy. The most effective and vital posture is the cat-cow pose. This posture helps in increasing spinal flexibility and abdominal strength.



It also aids in preventing back pain that causes due to heavy weight of the breast during pregnancy. Get down on your knees and hands for cat-cow pose. Make sure that you stay with your knees underneath the hips and wrists underneath the shoulders.

Another pose is the child pose.



Bend down like a baby and position your knees wider than your hips. This aids in stretching the pelvic muscles to ease child birth.

Pelvic tilt is another pose good for pregnancy. This is the most effective exercise to strengthen and tone abdomen, lower back and buttocks.



Lie down with the knees bend. Then stretch your pelvic and pubic bone upwards when you inhale and release the bone when you exhale.

Chest expansion helps to strengthen and stretch your chest and upper back. Sit cross-legged, and keep your shoulders back and spine straight.



Hold a yoga strap in each hand and lift your arms back and behind your head.

Trikionasana or triangle pose helps to strengthen legs, groins, hips and hamstrings. It is also useful in opening the chest and shoulders. Stand with two legs open wide apart.



Take your left arm to your right feet and vice versa.

Half moon pose or ardha chandrasana aids in strengthening and balancing of ankles and thighs. Stand in trikonasana and take your left hand to your hip and right hand to the floor. Kick up the left leg and balance it well parallel to the floor. When able to balance, take your left hand towards the ceiling and make a straight line of both the arms.

Konasana or cobbler’s pose is useful for opening hips and groin. Sit on a mat and bend the knees with the soles touching each other. Keep you spine straight and pull the soles together towards the pelvis.

Yoga for pregnancy is very important. It brings along a full spectrum of prenatal and postnatal benefits.