best yoga poses for pregnant women
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Pregnancy yoga helps improve flexibility, reduce stress, and support a healthy body for both mother and baby.
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Gentle yoga poses strengthen the back, open the hips, and relieve common discomforts like swelling and fatigue.
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Cat–Cow Pose improves spinal mobility and reduces lower-back pain during pregnancy.
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Butterfly Pose helps open the pelvic area and prepares the body for smoother delivery.
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Child’s Pose calms the mind, relaxes the body, and releases tension from the hips and spine.
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Warrior II builds leg strength and improves balance, which is essential as the body changes.
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Side-Lying Savasana is the safest relaxing posture for pregnant women, especially in the third trimester.
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Deep breathing during yoga helps reduce anxiety and supports emotional well-being.
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Pregnant women should choose slow, controlled movements and avoid any pose that compresses the belly.
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Regular prenatal yoga practice promotes better sleep, improved posture, and overall pregnancy comfort.
especially Avoid These Poses During Pregnancy
- Deep twists
- Lying flat on the stomach
- Lying flat on the back after 20+ weeks
- Intense jumps
- Hot yoga
Best Yoga Poses for Pregnant Women
(1.) Cat–Cow Pose (Marjariasana)
How to do:
Start on Your Hands and Knees
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Place palms under shoulders.
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Keep knees under hips.
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Keep your spine neutral and comfortable.
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Inhale – Drop Your Belly Down
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Lift your chest slightly.
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Arch your back gently.
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Look forward or slightly upward.
(This is the “Cow” position.)
Exhale – Round Your Back
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Pull your belly slightly inward.
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Round your spine upward like a stretching cat.
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Let your head drop gently.
(This is the “Cat” position.)
Move Slowly
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Repeat the motion 8–10 times.
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Match the movement with your breathing.
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Keep movements gentle and smooth.
Benefits for Pregnant Women
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Relieves lower back pain
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Improves spinal flexibility
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Reduces pelvic stiffness
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Helps baby move into optimal position
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Calms the mind and improves breathing
Best Yoga Poses for Pregnant Women
(2.) Butterfly Pose (Baddha Konasana)
How to do:
Step 1: Sit Comfortably
Sit on a yoga mat with your spine straight.
You can place a cushion under your hips if needed for support.
Step 2: Join the Feet
Bring the soles of your feet together in front of you.
Let your knees drop gently to the sides.
Step 3: Hold the Feet
Hold your feet or ankles with both hands.
Step 4: Keep Spine Straight
Lift your chest slightly and keep your back straight — do not curve the spine.
Step 5: Gentle Flapping (Optional)
You can flap your knees up and down gently like butterfly wings.
Keep movements slow and comfortable.
Step 6: Breathe Deeply
Take slow, deep breaths in and out.
Feel the stretch in your inner thighs and hips.
Step 7: Hold the Pose
Stay in this position for 30 seconds to 2 minutes, depending on comfort.
Benefits for Pregnant Women
- Opens pelvic area
- Reduces lower-body stiffness
- Improves flexibility of hips and thighs
- Helps prepare body for childbirth
- Improves blood flow to pelvic muscles
Best Yoga Poses for Pregnant Women
(3.) Mountain Pose (Tadasana)
How to do:
Step 1: Stand Straight
Stand with your feet hip-width apart (pregnant women should avoid keeping feet too close).
Step 2: Distribute Weight Evenly
Balance your weight equally on both feet.
Keep toes relaxed and grounded.
Step 3: Keep Spine Tall
Lift your chest gently and lengthen your spine.
Imagine a string pulling you upward.
Step 4: Relax Shoulders
Roll your shoulders back and down.
Keep them relaxed and away from your ears.
Step 5: Engage the Body
Slightly tighten your thighs and core (very gently during pregnancy).
Keep knees soft, not locked.
Step 6: Arms by the Side
Let your arms rest naturally alongside your body with palms facing forward.
Step 7: Breathe Deeply
Take slow, deep breaths.
Stay here for 30 seconds to 1 minute while maintaining a calm posture.
Benefits for Pregnant Women
- Improves posture during pregnancy
- Reduces back and shoulder tension
- Enhances breathing capacity
- Helps balance as the belly grows
- Strengthens legs and improves stability
