Pregnancy brings many changes to your body and your heart. A prenatal yoga routine can help you feel safe, calm, and supported during this special time. It gives your body soft movement and your mind gentle peace. Even a few minutes each day can make you feel lighter and more balanced.
Some days you may feel strong. Some days you may feel tired or heavy. That is completely okay, mama. Your body is doing beautiful work. With slow breaths and simple poses, you can release tension in your back, hips, and legs. You can also relax your mind and sleep better at night.
This 7-day plan is here to guide you with love and care. Move at your own pace. Listen to your body. Take breaks when you need them. Mama, you’ve got this.
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Benefits: Why You Need a Prenatal Yoga Routine
Pregnancy changes your body, your breath, and your energy. A steady yoga routine brings balance during these shifts. It’s not about doing more. It’s about moving with awareness and kindness.
Prenatal yoga builds gentle strength in the hips, back, and legs. These are the areas that work the hardest during pregnancy. It helps ease back pain, swelling, stiffness, and tightness. Breathing practices reduce stress and prepare you for labour with calm confidence.
Beyond the physical work, yoga gives you quiet time to connect with your baby. For a few minutes, you slow down, breathe deeply, and feel the life growing inside you.
With regular practice, mamas often notice better sleep, fewer aches, and a lighter mood. That’s why a prenatal yoga routine matters. It becomes your gentle companion from the first trimester to the last.
The 12 Best & Safest Prenatal Yoga Poses
Pregnancy brings many changes. Your body needs support, rest, and gentle strength. These 12 poses are chosen because they meet those needs with care.
Hip Openers like Butterfly Pose and Happy Baby Pose open your hips and inner thighs, creating space and ease for your growing belly. The Supported Squat further prepares the body by building pelvic strength.
Strength & Stability Poses like Bridge Pose strengthen your back and legs, lifting your mood and offering calm. Warrior Pose and Triangle Pose keep you steady and strong, building balance and focus without pushing too hard. Pigeon Pose softens tight hips and glutes, making sitting and moving more comfortable.
Restorative Poses like Child’s Pose and Supported Side-Lying Savasana help you slow down. They release stress and let your body rest deeply, providing optimal circulation and connection with your baby.
Together, these prenatal yoga poses bring strength, space, and peace. They are safe, simple tools for both body and mind. Mama, they help you feel supported while you connect with your baby.
Step-by-Step Guide to 12 Prenatal Yoga Poses
Here are 12 prenatal yoga poses for pregnant women. These are safe, simple, and give your body the comfort it needs. Each one supports you in different ways, whether it’s easing back pain, opening your hips, or helping you rest.
Move slowly, breathe deeply, and trust your body. These prenatal yoga poses are here to hold you with care.
1: Cat-Cow Pose (Marjaryasana–Bitilasana)
I recommend this pose because it feels so soothing. It eases back pain and makes the spine happy and free.
- Description: Come onto your hands and knees with balance. Place wrists under shoulders and knees under hips. Inhale, then lift your chest and tailbone toward the sky. Let your belly drop as you open the front body. Exhale, then round your spine like a stretching cat. Tuck your chin to your chest gently. Continue moving slowly, allowing each breath to guide your flow.
- Benefits: This pose eases tightness in your back and neck. It gently strengthens and keeps your spine flexible. Many mamas use it for lower back relief. The rocking also supports circulation and smooth blood flow. Beyond the body, it helps steady your breath and calm the mind.
- Variations: Place a blanket under your knees for softness. If your wrists feel sore, lower your forearms. You should move more slowly if your body feels heavy. Remember, small movements still bring big release.
- Precautions: Move gently and avoid jerky motions. Listen when your body asks for rest. Comfort and safety matter more than how much you do.
2: Downward-Facing Dog (Adho Mukha Svanasana)
I love this pose because it wakes up the whole body. It gives tired moms fresh energy and space to breathe.
- Description: Begin on your hands and knees, steady and grounded. Tuck your toes and slowly lift your hips high. Let your body form a soft upside-down V shape. Keep your hands shoulder-width apart and feet hip-width apart. Relax your head between your arms and breathe slowly.
- Benefits: This pose stretches the arms, legs, and spine deeply. It relieves stiffness and helps ease lower back pain. It supports blood flow and gives gentle energy when tired. Holding it with calm breath also quiets the mind.
- Variations: Bend your knees if your legs feel tight. Place blocks under your hands to lift the ground. Shorten your stance if your shoulders or back feel strained.
- Precautions: Skip this pose with high blood pressure or sore wrists. Never force your heels down; let them lower naturally. Move slowly and stop if your body feels uneasy.
3: Butterfly Pose (Baddha Konasana)
I love this pose for expecting moms because it gently opens the hips. It makes your body feel lighter and ready for the changes ahead.
- Description: Sit on the floor with your legs stretched forward. Bring the soles of your feet together gently. Let your knees drop out to the sides. Hold your feet with your hands and sit tall. Relax your shoulders and breathe slowly as you settle in.
- Benefits: Butterfly Pose opens the hips and inner thighs. It can ease sciatica pain and lower back tightness. The pose also supports blood flow in the hips and legs. Sitting here with calm breath can relax your whole body.
- Variations: Place pillows or blocks under your knees for comfort. Sit on a folded blanket to lift your hips. If it feels good, lean forward slightly, keeping the movement soft.
- Precautions: Do not push your knees down with your hands. Move gently if you have hip or knee pain. Stay patient and let the pose unfold naturally.
4: Bridge Pose (Setu Bandhasana)
This one is so good for strength. It supports your back and legs while giving your chest and heart a little lift.
- Description: Lie on your back with your knees bent. Keep your feet flat and hip-width apart on the floor. Press firmly into your feet and lift your hips. If it feels good, clasp your hands under your body. Keep your shoulders soft and your gaze upward.
- Benefits: Bridge Pose strengthens your back, glutes, and legs. It opens the chest and stretches your shoulders gently. Many mamas find it calming and stress-relieving. The lift also supports circulation and brings fresh energy.
- Variations: Place a block under your hips for comfort. For a deeper stretch, interlace your fingers underneath. Press your shoulders down to open the chest more.
- Precautions: Skip this pose with neck or shoulder pain. Keep your eyes looking upward to protect your neck safely.
5: Warrior Pose (Virabhadrasana)
I recommend this pose because it builds courage and balance. It helps you feel strong in your body and steady in your mind.
- Description: Stand tall and step one foot back with care. Bend your front knee, keeping it above your ankle. Raise your arms overhead or spread them wide. Keep your hips facing forward and your chest open. Breathe steadily as you hold the stance.
- Benefits: Warrior Pose strengthens your legs, hips, and core. It improves balance and stability in the whole body. The pose also builds focus and opens the chest.
- Variations: Rest your hands gently on your hips if needed. Place your back heel against a wall for support. Bend your front knee only as far as feels good.
- Precautions: Do not push your front knee past the ankle. Keep your stance steady and protect your lower back.
6: Triangle Pose (Trikonasana)
This pose is beautiful for stretching the sides and hips. It gives space to breathe and makes you feel grounded.
- Description: Stand tall and step one foot back with balance. Turn your back foot out slightly for support. Stretch both arms out in line with your shoulders. Reach forward with your front hand, lowering it gently. Rest it on your shin, ankle, or a block. Lift your other arm toward the sky.
- Benefits: The Triangle Pose stretches the legs, hips, and side body. It also opens the chest and shoulders with ease. Practising it builds balance, focus, and overall stability.
- Variations: Place a block under your front hand for support. Try the pose against a wall if balance feels hard.
- Precautions: Avoid locking your front knee in the stretch. Keep your neck soft, and don’t force your gaze upward.
7: Child’s Pose (Balasana)
I love how this pose brings instant calm. It’s a safe place to rest and let your body release tension.
- Description: Begin on all fours and slowly sit back. Rest your hips down on your heels gently. Stretch your arms forward and lower your forehead to the mat. Or keep your arms by your sides if that feels easier. Let your breath soften as your body relaxes.
- Benefits: Child’s Pose relaxes the back, hips, and thighs. It eases stress and helps the body rest deeply. Many mamas use it as a safe pause.
- Variations: Place a pillow or bolster under your chest and head. Widen your knees to make space for your belly.
- Precautions: Avoid if you have knee pain or discomfort. Always use props for comfort and move very gently.
8: Happy Baby Pose (Ananda Balasana)
This one feels playful and soft. It relaxes your back and opens the hips with ease.
- Description: Lie on your back with your knees bent. Hug your knees toward your chest slowly. Hold the outsides of your feet with your hands. Open your knees wider than your body gently. Rock side to side if it feels nice.
- Benefits: Happy Baby opens the hips and inner thighs. It relaxes the lower back and soothes tension. Many mamas find it playful and calming.
- Variations: Use a strap around your feet if you can’t reach. Keep your head and neck soft on the floor.
- Precautions: Avoid if you have hip or knee pain. Move gently and only as far as feels good.
9: Pigeon Pose (Eka Pada Rajakapotasana)
I recommend this for deep hip release. It melts away tightness and gives freedom in movement.
- Description: From hands and knees, bring one knee forward softly. Place it behind your wrist with care. Stretch the other leg back behind you. Lower your hips toward the floor gently. Stay upright with hands down, or fold forward slowly. Rest on your arms or forehead if comfortable.
- Benefits: Pigeon Pose gives a deep stretch to the hips and glutes. It helps release tightness and improves flexibility. Many mamas find it deeply grounding and soothing.
- Variations: Place a blanket under your hip for gentle support. Stay upright if folding forward feels too intense.
- Precautions: Avoid with knee or hip pain or injury. Move in and out of the pose slowly.
10: Savasana (Corpse Pose)
This is my favourite way to end practice. It gives full rest and helps you connect deeply with your baby.
- Description: Lie on your back and stretch your legs out softly. Rest your arms at your sides with palms facing up. Close your eyes and take slow, steady breaths. Allow your whole body to relax deeply into the mat.
- Benefits: Savasana gives full rest to the body and mind. It reduces stress and helps restore calm energy. This pose allows you to absorb the benefits of practice.
- Variations: Place a pillow under your knees for support. During pregnancy, lie on your side with a pillow between your legs.
- Precautions: Avoid lying flat if it feels uncomfortable. Use props and blankets to stay warm and supported.
11: Supported Squat (Malasana variation)
I recommend this pose because it creates space in the pelvis and builds strength, which can be very helpful for labor preparation in the third trimester.
- Description: Stand with your feet wide, turning your toes out slightly. Lower your hips down toward the floor, keeping your back straight and chest lifted. If possible, place a block, bolster, or cushion underneath your sitting bones for support. Press your elbows gently against the insides of your knees, bringing your hands together at your heart. Breathe deeply and feel the hips open.
- Benefits: This pose helps open the pelvis and strengthens the thighs and pelvic floor muscles. It eases tension in the lower back and is a wonderful resting position during the final weeks of pregnancy. It also encourages a sense of grounding and stability.
- Variations: Sit on a yoga block or stack of pillows for maximum support. You can also place a rolled-up blanket under your heels if they don’t reach the floor easily.
- Precautions: Move slowly when coming out of the pose to avoid dizziness. If you have knee pain, do not deepen the squat beyond comfort, or perform the pose while leaning against a wall.
12: Supported Side-Lying Savasana
This is the most important resting pose after the first trimester. It ensures comfort for you and optimal blood flow for your baby.
- Description: Lie down gently on your left side. Place a supportive pillow or bolster under your head and neck. Tuck a long body pillow or bolster between your bent knees, running it from the knees down to the ankles. You can also place a thin wedge or blanket under your belly for extra support. Close your eyes and let your entire body release onto the props.
- Benefits: After the first trimester, lying on the left side is safest for circulation (avoiding compression of the vena cava). This pose promotes deep rest, reduces stress, and allows the body to fully absorb the benefits of your practice. It is excellent for relaxing the hips and lower back.
- Variations: If you don’t have a body pillow, use several standard pillows to fully prop up your head, between your knees, and potentially under your arm or belly.
- Precautions: After 20 weeks of pregnancy, always choose this side-lying variation over lying flat on your back, even if Savasana on your back felt comfortable before.
Trimester-Specific Modifications for Your Prenatal Practice
Now you know that pregnancy is a journey of changes. Your body grows, your energy shifts, and your yoga practice needs little adjustments. Here are some gentle tips for your safety and comfort at every stage.
First Trimester
- Choose soft poses that calm your body and mind.
- Avoid deep twists or strong backbends.
- Rest whenever you feel tired.
Second Trimester
- Focus on balance and stability with poses like Warrior or Triangle.
- Bring in props — blocks, straps, pillows — to support your body.
- Skip lying flat on your back for too long, as it may affect blood flow.
Third Trimester
- Practice hip-opening poses like the Goddess Pose or supported squats. These prepare your body for birth.
- Give space for your belly. Use cushions, bolsters, or chairs for extra comfort.
- Add breathing and relaxation exercises to release stress and bring peace.
General Tips
- Always check with your doctor before doing yoga.
- Listen closely to your body. Change or stop a pose if it feels uncomfortable.
- Props are your friends. Use blankets, bolsters, and blocks for safety and ease.
- Drink water and take small breaks whenever needed.
Pregnancy yoga is not about doing more; it’s about doing what feels right. With gentle changes, you can enjoy the benefits of prenatal yoga poses, connect with your baby, and move through this special time with ease and grace. Mama, you’ve got this.
Creating a Prenatal Yoga Routine
For better and consistent results, you should follow the right technique. That’s why you need a perfect routine. Here is one for you. If you have the right knowledge, you can change according to your needs. You can also join yoga classes, which I personally recommend. These professional classes will not only give you knowledge and technique but also community support. And you will not feel alone in this journey.
Yoga Sequences for Different Trimesters
Pregnancy changes your body and your energy. Your yoga needs to change, too.
- First trimester: Keep it light and gentle. Choose calming poses that ease nausea and help you relax. Cat-Cow and soft seated stretches work well.
- Second trimester: Focus on balance and strength. Try poses like Warrior II and Triangle Pose. These make your legs strong and keep your body steady.
- Third trimester: Prepare your body for birth. Hip-opening poses like the Goddess Pose and supported squats are helpful. They create space, build endurance, and get you ready for labour.
Gentle Daily Prenatal Yoga Routine for Pregnancy
| Day | Morning (10–20 min) | Midday (10–20 min) | Evening (10–20 min) |
|---|---|---|---|
| Day 1 — Gentle Start | Cat–Cow (5 min). Standing side stretch (3–5 min). Gentle neck rolls (2 min). | Seated hip opener (5–8 min). Easy twist (3–5 min). Deep belly breaths (2 min). | Supported child’s pose (5–10 min). Legs-up-on-wall (5–8 min). Soft guided breath (2 min). |
| Day 2 — Hips & Pelvis | Pelvic tilts (5–8 min). Wide-knee child’s pose (5 min). Slow cat–cow (2–3 min). | Butterfly pose (6–10 min). Hip circles (4–6 min). | Reclined legs on chair (10–15 min). Calm breathing (2 min). |
| Day 3 — Balance & Strength | Chair-supported warrior (6–10 min). Standing calf stretch (3–5 min). | Side-lying leg lift (8–10 min). Pelvic floor reset (3–5 min). | Gentle bridge with block (8–12 min). Slow full breaths (2 min). |
| Day 4 — Open Chest & Back | Seated chest opener (5–8 min). Thread-the-needle on knees (5–7 min). | Seated side bends (6–8 min). Neck and shoulder ease (3–5 min). | Supported reclined bound angle (10–15 min). Calm breathing (2 min). |
| Day 5 — Core Care (Safe) | Seated pelvic clock (6–8 min). Gentle standing core (6–8 min). | Bird dog on all fours (8–10 min). Hip hinge practice (2–3 min). | Side-lying relaxation (10–15 min). Long slow breaths (2 min). |
| Day 6 — Hips & Breath | Low lunge with support (6–8 min). Ankle circles (2–3 min). | Figure 4 on chair (6–10 min). Belly breathing practice (4–6 min). | Gentle restorative twists (8–12 min). Soothing breath (2 min). |
| Day 7 — Restorative & Calm | Slow full-body scan (10–15 min). Light shoulder rolls (2 min). | Gentle seated meditation (10–15 min). Soft breathing (2 min). | Supported savasana with bolster (15–20 min). Gratitude breath (1–2 min). |
Tip: Move slowly. Use props. Stop if it hurts. Talk to your doctor before you start.
Trimester Checklist
This trimester checklist is your simple guide to staying active and feeling calm through each stage. It helps you to remember which poses to try and how to care for your body and baby with love.
Trimester Checklist
| Trimester | Focus Areas | Recommended Poses | Precautions |
|---|---|---|---|
| First Trimester (Weeks 1–13) | Gentle movement, breath awareness, grounding. | Cat-Cow, Butterfly, Child’s Pose, Seated Forward Bend (soft). | Avoid overheating or strong abdominal work. |
| Second Trimester (Weeks 14–27) | Balance, hip opening, posture support. | Warrior II (modified), Triangle, Supported Squat, Bound Angle Pose. | Avoid deep twists and lying face down. |
| Third Trimester (Weeks 28–40) | Restorative poses, gentle stretches, breath connection. | Side-Lying Savasana, Supported Child’s Pose, Pelvic Tilts, Butterfly Pose. | Avoid long backbends or any pose that compresses the belly. |
Tip: Always consult your doctor or a certified prenatal yoga teacher before starting or changing your yoga routine.
Every stage of pregnancy has its own rhythm. Listen to your body. Move with care and let yoga bring peace to your journey. Just one breath at a time.
Importance of Breathing and Relaxation
Breath is the heart of pregnancy yoga. It helps both you and your baby. Simple breathing, like slow belly breaths, calms the mind and fills the body with fresh energy. Alternate nostril breathing can ease anxiety and bring balance.
Relaxation is just as important. Guided meditations, soft music, or mindfulness moments give peace. They help you handle emotions and feel more centred.
Bringing Yoga Into Daily Life
Prenatal yoga poses are not only for the mat. You can carry it through your whole day. In the morning, stretch a little and breathe deeply. This sets a calm tone for the day. During the day, take short breaks to move and reconnect with your breath. In the evening, slow down with restorative poses or meditation to rest well.
When you weave yoga into daily life, it supports both body and mind. You feel stronger, calmer, and more in tune with your baby. Mama, this practice is your gentle companion through the journey.
Daily Pregnancy Yoga Checklist
Morning
- 2–3 gentle stretches (Cat-Cow, Side Stretch, Butterfly)
- 3–5 minutes deep belly breathing
- Short gratitude or calming thought
Midday
- 1–2 standing poses (Warrior II, Triangle, or supported balance)
- Take a 2–3 min pause for mindful breathing
- Drink water and rest if needed
Evening
- Relaxing poses (Child’s Pose with pillow, Supported Bridge, or Goddess with support)
- 5–7 minutes slow breathing or guided meditation
- End with side-lying Savasana (use pillows for comfort)
Extra Reminders
- Use props (pillows, blankets, blocks) for comfort
- Listen to your body — skip or modify anytime
- Stay hydrated throughout the day
- Always check with your doctor before starting or continuing yoga
Additional Tips for a Safe Yoga Routine
- Finding a Qualified Prenatal Yoga Instructor: Choosing the right teacher is very important. Look for someone trained in prenatal yoga. A good instructor knows how to guide you safely. They will adjust poses for your body and your needs during pregnancy.
- Creating a Comfortable Yoga Space at Home: Your practice feels better in a calm space. Pick a quiet corner where you can move freely. Use a good mat, pillows, or blocks for support. Soft lights, gentle scents, and calming music can make the space warm and inviting.
- Listening to Your Body and Resting When Needed: Your body speaks to you during pregnancy. Notice the signals and never push too hard. Rest when you feel tired. Change or skip poses if they feel uncomfortable. Respecting your body keeps your practice safe and kind.
- Benefits of Yoga After Childbirth: Yoga after birth can help you heal. It brings back strength and flexibility. It eases aches and supports your emotions. Postnatal yoga offers gentle movement, deep breathing, and calm. It’s a loving way to recover and build resilience in this new chapter.
Key Takeaways
These 12 prenatal yoga poses help you stay strong and flexible. When things feel overwhelming, breathing brings calm. It’s about getting ready for birth as well as about finding small moments of peace and connection with your baby along the way.
Before starting, talk to your doctor to ensure it’s safe for you. Don’t forget, every pregnancy is different, and your body knows what it needs. Move slowly, use props if you like, and let yourself rest when you need to.
And don’t keep your journey to yourself. Sharing your experience might give another mama the courage to try. Together, you can create a circle of support. Always remember you’re not alone in this. Yoga is here to hold your hand through the ups, the downs, and the beautiful path to motherhood.
FAQs
When to start yoga in pregnancy?
Commence yoga upon confirmation of pregnancy, tailoring exercises to your body’s evolving requirements.
Is yoga good or bad for pregnancy?
Yoga is beneficial during pregnancy, enhancing flexibility, strength, and mental tranquility when practiced correctly.
Does yoga help in normal delivery?
Yoga can facilitate a natural delivery by improving pelvic strength, flexibility, and fostering relaxation.
What to avoid first trimester yoga?
Refrain from deep twists, intense backbends, and poses requiring lying flat on the back.
Is butterfly pose good for pregnancy?
Yes, the Butterfly Pose aids in hip opening and alleviating lower back tension.
What is pregnancy yoga called?
Prenatal yoga is the term for yoga tailored to pregnant individuals.
Can I sit in Vajrasana in pregnancy?
Vajrasana is generally safe during pregnancy but should be practiced with caution.
Which Asana is avoided during pregnancy?
Avoid poses that compress the abdomen, such as deep forward bends and extreme twists.
Can we sit on floor during pregnancy?
Yes, sitting on the floor is generally safe, promoting hip flexibility and comfort.
When is it too late to start pregnancy yoga?
It is generally never too late, but always consult with a healthcare provider before beginning.