top of page

10 Best & Safest Pregnancy Yoga Poses For Overall Well-Being

pregnancy yoga poses

Pregnancy is a beautiful and transformative journey for every woman, and practicing yoga during this special time can bring numerous benefits for both the mother and the baby. In this blog, we will explore a variety of safe and effective yoga poses specifically designed to support and nurture pregnant women throughout their journey.

Join us as we delve into the benefits of pregnancy yoga, provide step-by-step instructions for each pose, and offer valuable tips and modifications to ensure a comfortable and enjoyable practice. Whether you are seeking relief from physical discomforts, a way to connect with your changing body, or simply a moment of peace and mindfulness, pregnancy yoga poses can be a wonderful addition to your prenatal journey.

Indulge in soothing prenatal massages in the comfort of your home with Pink Orchid's expert pregnancy massage services in Pune.

Table Of Contents

10 Best & Safest Pregnancy Yoga Poses

Whether you are a seasoned yogi or new to the practice, these pregnancy yoga poses are designed to be safe and accessible for all levels of experience.

pregnancy yoga poses

1. Cat-Cow Pose

This gentle flow between arching the back (cow pose) and rounding the spine (cat pose) helps relieve back pain, improve flexibility, and promote a healthy posture. It also strengthens the core muscles and promotes relaxation. Perform this pose slowly and mindfully, coordinating your breath with each movement.

2. Modified Child's Pose

With knees wide apart, lower your hips towards your heels and stretch your arms forward, allowing for a gentle stretch in the hips, back, and shoulders. This restorative pose helps release tension, calm the mind, and promote relaxation. Focus on deep breathing and surrendering to the pose for maximum benefit.

3. Standing Forward Bend

Stand with feet hip-width apart, slowly bending forward from the hips while keeping your knees slightly bent. This pose helps alleviate tension in the back and hamstrings improves blood circulation, and promotes a sense of grounding and stability. Keep your spine long and engage your core to protect your lower back.

4. Triangle Pose

Step your feet wide apart, extend your arms parallel to the ground, and reach your right hand towards your right leg while keeping your left arm extended upwards. This pose stretches the sides of the body, opens the hips, and improves balance and stability. Maintain a strong foundation and focus on creating length through the torso.

5. Warrior II Pose

Stand with feet wide apart, and turn your right foot forward and left foot slightly inward. Bend your right knee and extend your arms parallel to the ground, facing forward. This powerful pose strengthens the legs, opens the hips, and improves endurance. Keep your gaze steady and breathe deeply, allowing the pose to instill confidence and inner strength.

6. Supported Bridge Pose

Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips off the ground and slide a yoga block or bolster underneath your sacrum for support. This gentle inversion helps relieve lower back pain, reduces swelling in the legs, and promotes relaxation. Focus on deep breaths and allow your body to surrender into the support of the prop.

7. Pigeon Pose

From a hands-and-knees position, bring your right knee forward and place it behind your right wrist. Extend your left leg straight back and lower your torso onto your forearms or a bolster. This pose helps open the hips, releases tension in the glutes, and stretches the thighs and lower back. Be mindful of any discomfort and modify the pose as needed.

8. Butterfly Pose

Sit on the floor, bring the soles of your feet together, and allow your knees to fall open. Hold onto your feet or ankles and gently flap your legs like butterfly wings. This pose helps open the hips, stretches the inner thighs, and promotes relaxation. Focus on a gentle rocking motion and take deep breaths to enhance the stretch.

9. Legs-Up-The-Wall Pose

Sit sideways next to a wall, then lie on your back and swing your legs up against the wall. Keep your arms relaxed by your sides. This gentle inversion pose helps alleviate swelling in the legs and feet, improves circulation, and promotes relaxation. You can also place a bolster or folded blanket under your hips for added support and comfort.

10. Reclining Bond Angle Pose (Supta Baddha Konasana)

Lie on your back and bring the soles of your feet together, allowing your knees to fall gently to the sides. Place pillows or bolsters under your knees and back for support. This restorative pose helps open the hips, relieve tension in the groin area, and promote relaxation. It can also be practiced with the support of props during pregnancy for added comfort.

Remember to consult with a healthcare professional or a certified prenatal yoga instructor before starting any exercise routine during pregnancy. Listen to your body, modify poses as necessary, and always prioritize your comfort and safety.

Benefits Of Yoga During Pregnancy

pregnancy yoga poses

Yoga during pregnancy offers numerous benefits for both the body and mind. Here are some of the key benefits of practicing yoga during pregnancy:

  1. Physical Well-Being: Yoga helps to improve flexibility, strength, and endurance, which are essential for carrying the extra weight of pregnancy and preparing the body for childbirth. It can also alleviate common physical discomforts such as back pain, swollen feet, and muscle tension.

  2. Stress Relief: Pregnancy can bring about a range of emotions and stress. Yoga provides a calming and nurturing environment to relax the mind and release tension. The deep breathing techniques and relaxation exercises in yoga promote a sense of peace and tranquility.

  3. Improved Sleep Quality: Many pregnant women experience difficulty in getting restful sleep. Regular practice of yoga can help improve sleep quality by promoting relaxation, reducing anxiety, and relieving physical discomfort.

  4. Bonding With Baby: Yoga encourages a mindful connection with the growing baby. Through gentle movements, breathing exercises, and meditation, pregnant women can create a deeper bond with their babies and enhance their overall sense of well-being.

  5. Preparation For Childbirth: Yoga equips women with valuable tools for childbirth. It teaches breathing techniques that can be used during labor to manage pain and promote relaxation. Additionally, certain yoga poses to strengthen the pelvic floor muscles, which are crucial for labor and postpartum recovery.

  6. Postpartum Recovery: The benefits of yoga extend beyond pregnancy. Practicing yoga during pregnancy can help with postpartum recovery by promoting faster healing, restoring pelvic floor strength, and reducing stress and anxiety.

Essential Props For Pregnancy Yoga

Essential props for pregnancy yoga include bolsters, blankets, blocks, and straps. These props provide support, stability, and comfort during your practice. Bolsters can be used to elevate the hips or support the belly in certain poses. Blankets can be used for extra cushioning or to provide warmth during relaxation. Blocks help modify poses and bring the floor closer to you, while straps assist in stretching and maintaining proper alignment. These props enhance your yoga experience, allowing you to adapt poses to your changing body and make your practice more accessible and enjoyable.

Precautions & Safety Guidelines For Pregnancy Yoga

Practicing yoga during pregnancy can be a wonderful way to stay active and promote overall well-being. However, it is crucial to prioritize safety and take necessary precautions to ensure a healthy and comfortable practice. Here are some important precautions and safety guidelines to keep in mind when practicing pregnancy yoga:

Consult with your healthcare provider: Before starting any exercise program, including yoga, it is essential to consult with your healthcare provider. They can assess your individual health condition and provide guidance on what is safe and suitable for you during pregnancy.

Choose a qualified prenatal yoga instructor: Look for a certified prenatal yoga instructor who has experience and knowledge in teaching yoga to pregnant women. They can guide you through appropriate modifications and sequences tailored to the needs of expectant mothers.

Listen to your body: During pregnancy, your body undergoes significant changes, and each woman's experience is unique. Listen to your body and honor its limits. Avoid overexertion, excessive stretching, or holding poses for too long. If any pose feels uncomfortable or causes pain, modify or skip it altogether.

Avoid poses that compress the abdomen: As your belly grows, it's important to avoid poses that compress or put pressure on the abdomen. Poses such as deep twists or intense backbends that compress the belly should be avoided. Instead, focus on gentle stretches and poses that promote openness and relaxation.

Use props for support: Props such as bolsters, blankets, and blocks can provide added support and stability during pregnancy yoga. They can help modify poses and make them more accessible and comfortable. Utilize props to ensure proper alignment and avoid strain on your joints and muscles.


1. What Trimester Is Yoga In Pregnancy?

Yoga can be practiced throughout all three trimesters of pregnancy. However, it is important to modify and adapt the practice as the pregnancy progresses. In the first trimester, focus on gentle stretching and breathing exercises to support overall well-being. In the second trimester, emphasize poses that promote strength and stability while avoiding any poses that compress the abdomen. In the third trimester, opt for more restorative poses and modifications to accommodate the growing belly.

2. When Should I Start Yoga During Pregnancy?

It is generally recommended to start practicing yoga during pregnancy after the first trimester, around 12-14 weeks. This allows time for the pregnancy to stabilize and reduces the risk of complications.

3. Is Surya Namaskar Safe In Pregnancy?

Surya Namaskar, or Sun Salutation, can be safe to practice during pregnancy with modifications. It's important to consult with a prenatal yoga instructor or healthcare provider to ensure proper alignment and avoid any potential risks.


pregnancy yoga poses

Pregnancy yoga poses offer a multitude of benefits for expectant mothers. They promote physical strength, flexibility, relaxation, and mental well-being throughout the various stages of pregnancy. With proper guidance and modifications, yoga can be practiced safely during pregnancy, providing a holistic approach to support both the mother's health and the baby's development.

Whether you're a seasoned yogi or a beginner, incorporating pregnancy yoga into your routine can enhance your overall experience of pregnancy and prepare you for the beautiful journey of motherhood. Remember to consult with your healthcare provider and seek guidance from a certified prenatal yoga instructor to ensure a safe and effective practice. Embrace the power of yoga to nurture your mind, body, and spirit during this transformative time.



bottom of page