5 Yoga Poses for Pregnant Women

“A daily sip of yoga will make you a strong & healthy mom”

Pregnancy is often this interesting span of time in a mom’s life where it feels like it would take some months or ten years to meet the baby. In between handling our families, work life, growing babies it is very difficult and hectic to handle everything along with your health. Pregnancy is an incredible, joyful and amazing experience, but it’s not exactly a comfortable process. It is very difficult to carry your babies around for up to 41 weeks. It puts pressure on you in all kinds of ways you never expected, giving you everything from heartburn to constipation.

The absolute best way to combat almost any common, uncomfortable pregnancy-related symptoms is to stay active and a little bit of yoga stretching is one of the best ways to bring some activity in your life. The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications.

A pregnant woman must take into consideration her health history before beginning with the exercises. The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time. Consider yoga a way to get physically stronger and emotionally healthier during pregnancy.

Try these calming poses that ease back pain, indigestion, stress, and other pregnancy-related issues to help you get smoothly through the next nine months.

1. Bound Angle Pose (Baddha Konasana)

Step 1: Sit with your legs straight in front of you
Step 2: Bend your knees and Bring your heels as close to your pelvis as you comfortably can.
Step 3: Sit straight and stay in this pose anywhere from 1 to 5 minutes.
Step 4: Then inhale, lift your knees away from the floor, and extend the legs back to their original position.

2. Chair Pose (Utkatasana)

Step 1: Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
Step 2: Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
Step 3: Exhale slowly; sit in a squat pose, on your toes. If not comfortable standing on your toes, stand normally by keeping your feet flat.
Step 4: Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
Step 5: Exhale, hands down and heels down simultaneously.


3. Extended Triangle Pose (Utthita Trikonasana)

Step 1: Stand straight and while exhaling spread your legs 3 to 4 feet away.
Step 2: Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
Step 3: Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
Step 4: Exhale and extend your torso to the right directly over the right leg, bending from the hip joint, not the waist.
Step 5: Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling.

4. Butterfly Pose (Bhadrasana)

Step 1: Strengthens inner thighs and pelvic region
Step 2: Sit on the mat with legs fully stretched.
Step 3: Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable.
Step 4: Straighten your legs and repeat again.

5. Hast Panangustasana (Extended hand to big toe pose)

Step 1: Strengthens pelvic and thigh muscles
Step 2: Lie down on your back. Straighten your legs. Keep your body in one line.
Step 3: Your hands in T-position, palms facing down.
Step 4: Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.
Step 5: Sliding your leg come back to original position.
Step 6: Repeat the same on left side.

Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post six weeks after birth exercises should be practiced only when the mother’s body is fully ready and relaxed.

We hope that tips and tricks will help you in staying fit and give you the strength to deliver a healthy baby. All the best 🙂

Image Credit: StockSnap, 4lifelv