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Comfortable Prenatal Yoga Poses: 5 Asanas for Pregnant Women to Practice

Published on 12 Aug 2021

Comfortable Prenatal Yoga Poses: 5 Asanas for Pregnant Women to Practice

Start the calm and rejuvenating practice of prenatal yoga to keep your mind and body positively engaged. Even the researchers believe so! Research has pointed out the numerous calming benefits of yoga for pregnant women and their child & classifies prenatal yoga as a safe exercise during this special phase.

Prenatal Yoga/ Pregnancy Yoga work wonders not only in maintaining your holistic health but also prepares your body for labor and promotes your baby's health. 

Benefits of Prenatal Yoga- 

  • Alleviates bouts of stress and anxiety.
  • Healthifies the sleep cycle.
  • Encourages deep breathing and lowers back pain.
  • Strengthens the spine, flexibility and endurance levels
  • Spreads inner calmness and fosters a state of self-awareness.

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Yoga Poses for Pregnancy

We have listed below some prenatal yoga poses that are best suited to practice during pregnancy. 

Note: Make sure to consult your doctor before beginning the practice of Yoga.

1. Cat/Cow Stretch (Chakravakasana)

The Cat/Cow Pose is one of the excellent yoga poses for pregnancy as it soothes back pain which is a common complaint during pregnancy. 


Benefits of Cat/Cow Stretch during Pregnancy

  • The movements in Cat/Cow stretch the spine and make it flexible. This is helpful during the advanced stages of pregnancy as the back has to support more weight.
  • This is one of the prenatal yoga poses that adjusts the baby in the optimal position for birth.
  • The Cat/Cow Yoga posture come handy during labor if you experience "back labor."
  • Stimulates blood circulation, thus ensuring nourishment of reproductive organs.

Mindful Tip:

  1. To gain the most out of the Cat/Cow practice, synchronize your breathing pattern with each movement.
  2. Such as, inhaling and expanding your abdomen on the cow pose and exhaling and contracting your abdomen when you arch your back on the cow pose.

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2. Downward Facing Dog Against a Wall (Adho Mukha Svanasana)

This is a modified version of the usual Downward dog best suited as yoga for pregnant women. In this yoga prenatal exercise, you should place your hands on the wall than on the yoga mat. 

Adho Mukha Svanasana
Adho Mukha Svanasana

Benefits of Downward Dos Against a Wall Pose during pregnancy-

  • Eases the tension in upper back and shoulder tension.
  • Opens us the upper back and shoulder tension.
  • Making use of a wall keeps your head elevated.
  • This practice is helpful for those who experience heartburn as well.

Mindful Tip: 

  1. In this yoga prenatal exercise, you should place your hands on the wall than on the yoga mat.

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3. Bound Angle Pose or Butterfly Pose (Baddha Konasana)

Bound Angle Pose comes under comfortable yoga poses for pregnancy as you can massage your foot and calf to stimulate circulation and lessen the strain caused due to the additional weight.

Baddha Konasana
Baddha Konasana

Benefits of Bound Angle Pose during pregnancy-

  • Enhance your sitting posture.
  • Installs a mechanisms to practice deep breathing.
  • Gain flexibility in the hip and groin region.
  • Alleviates tension by stretching the thighs and knees.
  • Fills you up with energy.
  • One of the prenatal yoga poses that smoothens the labor/delivery process.

Mindful Tip:

  1. You can practice Reclined Bound Angle Pose for increasing the comfort level.
  2. All you need to do is place a towel/blanket lengthwise on the yoga mat.
  3. Furthermore, place two yoga blocks underneath each thigh where the things connect with the knees.

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4. Viparita Karani (Legs up the Wall Pose)

Legs up the Wall Pose is a stress buster under the list of pregnancy yoga poses. It will help you relax and take your mind off things not worth the trouble during your special phase!

Viparita Karani
Viparita Karani

Benefits of Legs Up the Wall Pose during pregnancy-

  • Works wonder to relieve backpain.
  • Helps in subduing/easing swollen ankles and varicose veins - a common symptom of pregnancy.
  • Stimulates blood flow to the pelvic region.
  • Lets you relax and find comfort.

Mindful Tip:

  1. Place a pillow under your lower back to really feel the stress bust away and relax till you believe you have an afresh mindset!

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5. Triangle Pose (Trikonasana) 

Triangle Pose comes in handy during pregnancy as it stabilizes physical and mental balance. This pose should definitely make an appearance in yoga for pregnancy because of its usefulness for pregnant women since their center of gravity shifts.


Benefits of Triangle Pose during pregnancy-

  • Acts as hip opener which is a huge bonus during labor.
  • Alleviates back pain.
  • Busts stress and battles negative thoughts.
  • Strengthens the back and spine.
  • Encourages deep breathing.
  • Prevents Constipation

Mindful Tip:

  1. As you advance in your pregnancy phase, Trikonasana might pose some difficulties in holding the pose due to tenderness in joints or low back. Practice a modified version of the triangle pose in such a case.
  2. Put a chair on your yoga mat facing your frontside. Align your toes with the legs of the chair.
  3. Now, place your front hand on the seat of the chair instead of your shin.

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