Top 7 Prenatal Yoga Poses for Moms to be

Sometimes weird, sometimes happy, sometimes angry and sometimes emotional, Pregnancy period is the most challenging yet pleasing time in a woman’s life. During this period, women battle with mood swings at varying levels, terrific leg cramps, breathing issues, fatigue and exhaustion, uncontrollable food cravings and much more.

If you are going through the same and looking for ways to relax, become resilient and stay fit during this special journey, consider practicing Prenatal yoga. It is a unique type of yoga designed especially for women undergoing pregnancy period. Prenatal Yoga supports and encourages expecting mothers to be emotionally, mentally, and physically healthy. With the right blend of breathing, restorative poses, core strength, stamina and pelvic floor work, Prenatal yoga offers a relieved childbearing followed by a much smoother delivery. It is safe and offers a multitude of health benefits like:

  •  Better Sleep
  •  Freedom from stress and anxiety
  •  Enhances flexibility, strength, and necessary muscle endurance.
  •  Reduces lower back pain, nausea, and breathing issues.

Below is the list of top most yoga positions women can perform during their gestation period: 

 Vakrasana or The Twisted Pose: Gives a gentle massage to abdominal organs and works amazingly on the spine, legs, hands, and neck.

Vakrasana or The Twisted Pose


How to do: Sit erect with stretched feet. Inhale, raise your arms to the shoulder level with palms facing down. Exhale and turn the body from waist including both your hands and head towards your right. Swing the arms as much as you can without bending the knees. Inhale and come back to previous state with hands parallel and at shoulder level. Repeat the same with the left side.

 Utkatasana or The Chair Pose: Strengthens thigh and pelvic muscles.

Utkatasana or The Chair Pose


How to do: Stand erect on the floor. Keep the feet at least 12 inches apart. Inhale and raise your heels slightly. Raise the hands at the shoulder level with palms facing the floor. Exhale gently and sit in the squat pose. If not comfortable, then keep the feet flat on the floor. Inhale and get up slowly. Stand on the toes for a while. Exhale and get back to normal state.

Paryankasana or The Ham’s pose with one leg: Strengthens thigh, pelvic and abdominal muscles.


How to do Lie on the back. Keep your legs straight and knees together. Fold the right leg from the knee at the posterior side. Breathe gently and hold the position as long as you can. Release and repeat on the other side.

 Hast Panangustana or The Extended Hand to Big Toe Pose: The pose strengthens thigh and pelvic muscles.

Hast Panangustana or The Extended Hand to Big Toe Pose


How to do: Lie on your back. Keep your legs straight. Keep the body aligned and hands in T-shape with palms facing down. Slide your right leg towards the right side and if possible, hold the toe with the right hand. Do not be hard on yourself. Come back to normal state and repeat on the other side.

 Bhadrasana or The Butterfly Pose: The pose strengthens pelvic region and inner thighs.

Bhadrasana or The Butterfly Pose

How to do: Sit straight on the mat and stretch the legs fully. Join the feet to form ‘Namaste’ shape with them. Keep the hands on thighs and knees. Hold the state as long as you are comfortable. Straighten the legs and repeat again.

 Parvatasana or The Mountain Pose: The pose improves the posture of the body and relieves backache problems.

Parvatasana or The Mountain Pose

How to do: Sit erect on the mat. Raise the arms and join the palms in the air forming a ‘Namaste’ position while inhaling. Keep the elbows straight and ensure that your biceps are close to the ears. Hold the posture for a while and get back to original state gently. Repeat the pose for 2-3 times.

Yastikasana or The Stick Pose: It improves your posture and stretches the body. It is one of the best yoga positions to relieve body tension.

Yastikasana or The Stick Pose

How to do: Lie on the back. Keep your legs straight with knees and feet together. Feet should point outwards. Let the hands rest aside the body. Breathe in and stretch the hands beyond the head. Push the toes out at the same time. Exhale and bring down the hands. Repeat for 3-4 times.

Do these Prenatal yoga positions on a regular basis and undergo a healthy gestation period.

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