HomeHealth7 Yoga Poses For Pregnant Women To Stay Healthy And Fit

7 Yoga Poses For Pregnant Women To Stay Healthy And Fit


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Pregnancy can be both physically and emotionally demanding on any woman, demanding special care to stay healthy during this special time in her life. Yoga offers pregnant women a great way to stay in good shape during this incredible journey – building strength, improving circulation and relieving stress all while improving circulation can only bring benefits during their journey together with baby! Here are 10 yoga poses specifically tailored for pregnant women to keep healthy during this unique journey in their lives.

Yoga Poses for Pregnant Women to Stay Healthy and Fit:-

1. Cat-Cow Pose

Cat-Cow Pose
Cat-Cow Pose

Cat-Cow Pose The Cat-Cow pose is one of the best yoga poses for pregnant women. It can help warm up and stretch out muscles before any asana practice. In addition, it can serve as a stress-relief exercise at the end of each day. With its gentle spinal motion that stretches muscles and ligaments of the spine, this pose helps improve posture as well as reduce back pain – two common complaints among expecting mothers.

Cat-Cow Pose can also improve breathing and circulation. This pose is particularly helpful for pregnant women experiencing sciatica, as it can relieve their symptoms and discomfort associated with this condition. In addition, this pose helps reduce stress while improving sleeping patterns and mood during gestation – all key aspects for successful motherhood! Plus it’s a fantastic way to maintain mobility within abdominal muscles during gestation! Instructions provided.

2. Seated Twist Pose

 Seated Twist Pose
Seated Twist Pose

Seated Twist Pose The Seated Twist pose is another great yoga pose designed for pregnant women. This pose can help stretch out the spine, relieve tension in abdominal muscles, improve blood circulation and relieve stress – it may even help ease lower back pain associated with sciatica!

This pose can be done either with both feet firmly planted on the ground, or with legs raised up on chairs, stools, or couches; you can make modifications according to your level of discomfort during pregnancy. This pose can serve as a precursor for more challenging yoga poses such as Extended Triangle Pose and Bound Angle Pose – instructions are included herein for both versions of this asana.

3. Child’s Pose

Child’s Pose
Child’s Pose

The Child’s pose is a soothing restorative pose perfect for providing relief between more challenging yoga poses, or as a welcome respite during pregnancy anxiety and stress. Also known as Balasana in yoga, Child’s pose helps alleviate back pain while increasing circulation throughout the pelvic area – it also relieves backache!

The child’s pose can help relieve constipation, headaches and insomnia while managing anxiety, stress and depression. While pregnant women may find this pose especially taxing at times, adding support such as a pillow or bolster underneath their abdomen to ease pressure off their lower back is possible for modifications of this pose. Instructions available online.

4. Warrior II Pose

Warrior II Pose
Warrior II Pose

Warrior II Pose The Warrior II pose is an asana designed to reduce stress and enhance mood during gestation. Ideally performed throughout a woman’s gestation period, it helps relieve tension while stimulating muscles of legs and abdomen simultaneously. To make the pose even more effective for expecting mothers, its difficulty can be modified by placing one foot closer to the mat (called modification).

Beginner yoga practitioners who are new to prenatal yoga may require assistance from a chair or wall in the beginning stages. Its purpose is to build strength in legs and core muscles while increasing blood flow to pelvic area and abdominal muscles – as well as prepare them for more challenging poses such as Extended Triangle pose and Bound Angle pose which require greater balance. Instructions may also be found here.

5. Goddess Pose

Goddess Pose
Goddess Pose

The Goddess pose is a seated pose designed to open up hips and knees while stretching abdominal muscles – perfect for prepping for childbirth! Additionally, this pose stretches the lower abdomen and pelvic region while relieving lower back pain, sciatica symptoms, constipation associated with pregnancy.

This pose can help strengthen legs, hips and abdominal muscles while improving blood flow to the pelvic area. Pregnant women experiencing fatigue may find this pose challenging; to ease its strain on their lower back they may sit on a blanket or pillow for additional support during this pose. Instructions provided.

6. Reclined Bound Angle Pose

Reclined Bound Angle Pose
Reclined Bound Angle Pose

The Reclined Bound Angle Pose (also called Reclined Bound Angle Pose, BAP or Bound Angle pose) is a seated pose used by pregnant women to stretch and relieve pain in their hips and lower back during gestation. This pose targets both areas, and has also been known to relieve sciatica symptoms or constipation issues.

This pose can help strengthen abdominal muscles while increasing blood flow to pelvic areas and the lower back. You may want to modify this pose by placing a pillow or bolster beneath lower back and abdomen areas so as to relieve pressure on these areas; pregnant women feeling especially fatigued may find this challenging pose difficult to perform without assistance from experienced practitioners. Instructions will follow.

7. Legs Up the Wall Pose

This restorative pose can help pregnant women unwind at the end of a long day and prepare for restful sleep, or it can also be used to relieve low back pain. With no advanced preparation necessary, this easy pose can be completed anywhere – particularly helpful if working in an office where breaks and end-of-day relaxation sessions may not always be available.

This pose can help to decrease swelling in legs and increase blood flow to the lower abdomen and pelvic area, providing relief for lower abdominal bloat, pelvic discomfort and backache. Furthermore, this position has also been shown to aid with constipation, headaches and insomnia management. Instructions may also be found here.


Yoga offers numerous advantages during pregnancy. Yoga can reduce stress, improve breathing and circulation, as well as help alleviate aches and pains related to gestation. While yoga may provide numerous health and fitness benefits during gestation, it’s important to remember that every woman’s needs and fitness levels vary, so yoga poses can be modified accordingly. If pregnant and considering trying yoga classes specifically tailored towards pregnant women.

Also read:- The Best Cardio Exercises to Try at Home

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