Yoga During Pregnancy – The Best Bet To Stay Fit

6 min read

Written by Editorial Team

Editorial Team

yoga during pregnancy
Pregnancy brings with it a lot of joy and happiness, and also physical discomfort, but thanks to yogic exercises! The age-old art of yogic exercise is very useful in mitigating the discomfort associated with pregnancy, and it also helps in easy childbirth. Yoga During pregnancy is not only good for you, but also for your growing baby.

Being the parent tells you not only the benefits but also the precautions to practice while doing yoga during pregnancy. Also, we describe some safe prenatal yoga exercises for the healthy progression of pregnancy.

In This Article

Video of Is Yoga Safe During Pregnancy?

Benefits of Prenatal Yoga

Here are some of the important benefits of prenatal yoga:

  • Yoga can help you relax and breathe properly. It helps you strengthen the abdominal and pelvic muscles and eases the labor and birth process.
  • The breathing yoga exercises ease stress and provide relief during the pregnancy period.
  • Prenatal yoga exercise paves the way to a safe pregnancy and healthy motherhood.
  • Yoga is an amazing way to enhance your physical, mental, and emotional wellness. Your blood circulation is improved. You become more agile and nimble through the mediation and breathing exercises.
  • By practicing yoga, you become calm, composed, and relaxed.

Precautions While Practicing Prenatal Yoga

Precautions While Practicing Prenatal Yoga

While seeking yoga classes, remember to inform your yoga teacher about your trimester and your pregnancy. This will help the teacher to program, an exercise that is safe and beneficial for you. Here are some important precautions that you should keep in mind while doing yoga exercises:

  • Avoid doing asanas or poses targeting your back during the second and the third trimester as this might decrease blood circulation to the uterus and associated structures.
  • Do not do stretching poses particularly the abdominal stretching asanas as it can make you susceptible to pulls and strains.
  • Avoid losing your physical balance and take the support of a wall or a chair while doing standing poses during the second trimester onwards as your center of gravity tends to shift.
  • Avoid hot yoga, which is done in an overheated room as excessive heat can adversely affect the health and wellness of the developing fetus.
  • While doing twisting poses, make sure you twist from the back and shoulders instead of twisting from the waist. This prevents undue pressure on your abdomen. Twist only to the extent you are quite comfortable and do not go too far in doing exercises.
  • Give a hearing ear to your body. While doing any asana, if you feel uncomfortable, do not do it. A qualified yoga teacher will customize your yoga routine to meet your pregnancy requirement.
  • Health is of prime importance, so before beginning your exercise regime, get your complete health check-up done.
  • During the first trimester of pregnancy, be very careful, and avoid taking too much exertion. Precaution is of utmost importance during this period.
  • Avoid backbends, camel, handstands, headstands, balancing poses on one leg, etc.

Pregnancy Safe Poses

pregnancy safe yoga positions

The following are some of the safe poses for pregnancy that you can easily practice without any headaches.

  • Butterfly stretch
  • Cat-Cow
  • Seated forward bend
  • Side angle pose
  • Cobra (in the first trimester)
  • Standing forward bend (with the chair for a change)
  • Triangle pose (with the chair for alteration)

The ancient art of yoga helps not only enhance the uterine space for the proper growth and development of the fetus but is also responsible for the release of happy hormones-“endorphins.” These endorphins make the mother agile and generate a feeling of goodness.

Safe Yoga Exercise During Pregnancy

With all safety measures, here are a few yoga exercises recommended during pregnancy

Badhakonasana or Butterfly pose

butterfly pose

  • This asana is effective in stretching the groins, inner thighs and in eliminating the fatigue caused by prolonged standing or walking
  • The bowel movements are also improved by this asana
  • Keep your spine straight and sit with legs spread out
  • Bring your legs close to your pelvis by bending the knees
  • Touch the soles of the two feet together
  • Hold the feet with your hands tightly and try to bring the two heels close to each other
  • Breath in and breath out
  • Flap your legs up and down just like a butterfly wings

Vakrasna (Twisted pose)

twisted pose

  • Sit in an erect posture and stretch feet in front
  • Now inhale and lift your arms at the level of shoulders with the palm facing down
  • Now exhale and twist your entire body from waist level. Swing your arms as much as you can do and make sure you keep knees straight and do not bend
  • Inhale and then come back to the original posture
  • This asana is beneficial for your legs, hands, neck, and spine

Utkatasana (Chair Pose)

chair pose

  • The chair asana is helpful in strengthening pelvic and thigh muscles
  • Keep your feet on the ground parallel to one another and stand erect
  • Take a deep breath and raise your arms and heels with palms facing towards the ground
  • Slowly exhale and sit on your toes in a squat position
  • Inhale and keep your hands on the ground, get up gradually and stand erect on your toes
  • Now exhale and bring your heels and hands down simultaneously

Konasana (Extended Side Angle Pose)


  • This asana is helpful in stretching the spine and body. It reduces not only back pain but also tones arms, legs, and abdomen
  • Stand straight and keep your arms on the side of your body
  • Raise the left arm and breathe in with your fingers pointing upwards. Bend your right knee and keep the bent elbow on it
  • Bend towards the right and breathe out
  • Now rise up and raise your right arm upwards. Bend towards the left side
  • This asana helps in reducing constipation and eases the pain caused by sciatica

Yoga exercises are helpful in creating a harmonious balance between your body and mind. It strengthens the core muscles of the pelvis and abdomen. Make sure you do yoga exercises or asanas under the proper supervision of an expert.


1. In Which Month I Can Start Yoga In Pregnancy?

If your gynecologist gives you the go-green, you may start prenatal yoga as early as the first trimester if you were a regular yoga practitioner before you became pregnant. If you’re pregnant and have never done yoga before, 14 weeks into your second trimester is a great time to start. Certain yoga postures, especially if you’re a beginner, should be avoided during the first trimester of pregnancy.

2. Is Surya Namaskar Safe During Pregnancy?

Surya Namaskar may be performed when pregnant. It is a fantastic kind of exercise since it enables you to work on every muscle in your body. It is not only good for your physical health, but it is also good for your mental health. Nevertheless, you should consult your doctor before performing Surya namaskar during pregnancy since several of the positions exert strain on your belly and back.

3. Is Kapalbhati Safe During Pregnancy?

Bellow’s breath (bhastrika) and cleansing breath (kapalabhati) are not suggested during pregnancy. Breathing fast and forcibly may cause fainting, light-headedness, and dizziness.

4. Can I Do Bhramari During Pregnancy?

People often say to do Bhramari pranayama to calm the mind while keeping it alert. It also controls blood pressure, which is very important when a woman is pregnant. If Bhramari Pramayam is used early in pregnancy, it may help prevent pregnancy-related high blood pressure and the complications that come with it.

Editorial Team,

With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.

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