16 Popular & Safe Yoga Poses For Pregnancy

Yoga is a great form of exercise for pregnant women. It helps to keep the body flexible, relieve stress, improve circulation, and strengthen muscles. However, it's important to practice yoga safely during pregnancy and to avoid any poses that could be harmful to you or your baby. In this article, we'll look at 16 popular yoga asanas that are safe and beneficial for pregnant women.

Safe & Effective Yoga Poses For Pregnancy

Practicing yoga during pregnancy can help ease some of the physical discomforts and prepare the body for labor and delivery. Here are 16 safe and effective yoga poses for pregnancy:

1. Mountain Pose (Tadasana)

This simple standing pose helps to improve posture and balance and can help to relieve back pain. Stand with your feet hip-width apart and your arms by your sides. Focus on lengthening your spine and drawing your shoulder blades down and back. Take a deep breath in and raise your arms above your head. Hold for a few breaths, then release.

2. Triangle Pose (Trikonasana)

This pose helps to stretch the legs, hips, and spine and can help to relieve lower back pain. Stand with your feet wide apart, and turn your right foot out to the side. Raise your arms to shoulder height, then bend to the right, reaching your right hand towards your right ankle or shin. Keep your left arm pointing towards the ceiling. Hold for a few breaths, then switch sides.

3. Warrior I (Virabhadrasana I)

Warrior I is a great pose to strengthen the legs and stretch the chest and shoulders. It is a standing pose that involves extending one leg forward and bending the other leg at the knee. This pose can be done throughout pregnancy but may need to be modified in the third trimester.

4. Warrior II Pose (Virabhadrasana II)

This pose strengthens the legs, hips, and back, and can help to improve balance. Stand with your feet wide apart, and turn your right foot out to the side. Bend your right knee and extend your left leg behind you. Raise your arms to shoulder height, and gaze over your right hand. Hold for a few breaths, then switch sides.

5. Cat Pose (Marjariasana)

This gentle pose helps to stretch the back and improve flexibility. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, dropping your head and tailbone towards the floor. Repeat several times.

6. Cow Pose (Bitilasana)

This pose helps to stretch the back and improve flexibility. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Hold for a few breaths, then release.

7. Cat-Cow Pose (Marjaryasana-Bitilasana)

Marjaryasana-Bitilasana is a gentle and soothing pose that can help stretch your spine and relieve tension. Get on your hands and knees, with your hands under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and drawing your belly towards your spine (cat pose). Repeat for several breaths. This pose can also help improve your digestion. This pose is great for improving spinal flexibility and easing back pain. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

8. Child's Pose (Balasana)

This relaxing pose helps to release tension in the back, shoulder, and hips and can be a great pose to do at the end of a yoga practice. Start on your hands and knees, with your big toes touching and your knees spread apart. Lower your hips back towards your heels and stretch your arms out in front of you. Rest your forehead on the mat and take deep breaths.

9. Legs-Up-The-Wall Pose (Viparita Karani)

This pose is great for relieving swollen ankles and improving circulation in the legs. Sit with your left side against a wall, then swing your legs up the wall and rest your hips on a folded blanket or cushion. Stretch your arms out to the sides, and close your eyes. Hold for several minutes.

10. Garland Pose (Malasana)

This pose helps open the hips and prepare the body for labor and delivery. Stand with your feet hip-distance apart and bend your knees, lowering your hips towards the ground. Bring your hands together in front of your chest and use your elbows to gently press your knees apart. Hold for several breaths.

11. Easy Pose (Sukhasana)

This simple seated pose is great for relieving stress and improving concentration. Sit cross-legged on a cushion or blanket, with your hands resting on your knees. Close your eyes and take several deep breaths.

12. Tree Pose (Vrikshasana)

This pose helps improve balance and strengthens the legs. Stand with your feet hip-distance apart and shift your weight onto your left foot. Place your right foot on the inside of your left thigh, with your toes pointing towards the ground. Bring your hands together in front of your chest and hold for several breaths. Repeat on the other side. This pose can be done throughout pregnancy but may need to be modified in the third trimester.

13. Seated Forward Fold (Paschimottanasana)

This pose stretches the hamstrings and lower back and helps with relaxation. Sit on the ground with your legs extended out in front of you. Reach your arms up towards the ceiling and then fold forward, reaching towards your toes. Hold for several breaths.

14. Standing Forward Bend (Uttanasana)

Standing forward bend is a great pose to stretch the hamstrings and lower back. It is a gentle inversion that helps to increase circulation and can help to reduce swelling in the legs and feet. This pose can be done throughout pregnancy but may need to be modified in the third trimester.

15. Cobra Pose (Bhujangasana)

This pose strengthens the arms, shoulders, and back and helps improve posture. Lie on your stomach with your hands placed next to your shoulders. Inhale and lift your chest and head off the ground, keeping your elbows close to your body. Hold for several breaths and then release. 

16. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a great pose to stretch the hamstrings, calves, and spine. It is a gentle inversion that helps to increase circulation and can help to reduce swelling in the legs and feet. This pose can be done throughout pregnancy but may need to be modified in the third trimester.

Pregnancy is a beautiful time for a woman, but it can also be challenging both mentally and physically. Before performing any yoga you need to consult your healthcare provider. If your doctor gives the green signal to you then you can indulge in physical activity under the proper guidance of your trainer.

Also, read other health-related articles :

• Non-Stress Test (NST) Pregnancy - Purpose, Benefits, and Risks

• Pregnancy at 40 weeks - Signs of True Labor Pain

• Ectopic Pregnancy - What are the Signs, Symptoms, and Causes?

• 8 common tests during the third trimester of pregnancy

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