Pregnancy is a beautiful journey, filled with change, love, and new life growing inside you. But it can also bring tired days, a sore back, or restless sleep. That’s where prenatal yoga comes in. This 10 yoga poses during pregnancy offer a safe, gentle way to help you stay calm, strong, and connected to your growing baby.
The prenatal yoga poses aren’t about stretching far or pushing hard. It’s about connecting with your body, your breath, and your baby. Each pose brings something special: better posture, less stress, easier breathing, and a quiet mind. You learn to move with care and trust your body more every day.
These 10 yoga poses are safe, soothing, and made just for mamas-to-be. Whether you’re new to yoga or already love your mat, you can do them at your own pace. You’ll find ways to open your hips, ease back pain, and rest deeply.
So, take a deep breath, mama. Roll out your mat. So let’s begin this gentle journey.
Yoga Poses During Pregnancy: A Soft and Supportive Guide
Pregnancy is full of changes. Your body shifts now and then. Your emotions rise and fall. Some days feel magical. Some days feel too much. That is okay, Mama. You are doing something incredible. Yoga can help you feel grounded through it all.
This is not about perfect poses. It is about moving gently, breathing slowly, and showing kindness to yourself each day. Let’s walk together and see how yoga can support you in every trimester, ease the aches, and keep both you and your baby safe.
Best Yoga Poses During Pregnancy for Each Trimester
In the first trimester, energy may be low. Nausea may come and go. Try super easy poses like Cat-Cow to release tension. A simple seated forward bend can calm your mind and rest your body.
By the second trimester, your belly grows, and balance feels different. Grounding poses like Warrior II or Triangle are extra smooth. They help you feel steady and strong. They also open the hips and chest, giving your baby more space.
In the third trimester, comfort becomes everything. Goddess Pose and supported squats prepare your body for birth. Use plenty of props such as pillows, blocks, and blankets. Make it cosy, make it soft, make it yours.
How Yoga Poses Ease Pregnancy Aches and Back Pain
Pregnancy brings many small discomforts. Back pain, swollen feet, and shortness of breath. Yoga offers gentle relief.
If your back hurts, Child’s Pose feels super easy. Gentle pelvic tilts also soothe your spine and lower back.
Feeling heavy in the legs? Legs-up-the-wall is simple and calming. Just five minutes can feel like a fresh reset. After all, your legs carry so much each day.
If breathing feels hard, slow, deep breaths help. In yoga, this is called pranayama. It opens your lungs and calms your mind. Inhale peace, exhale tension.
Keep It Safe
Safe yoga poses during pregnancy are not about doing more. It is about feeling more and feeling safe, feeling strong, and feeling connected to the tiny soul inside you.
Before starting, talk with your doctor or midwife. Every pregnancy is unique, and your body knows best.
Avoid deep twists, strong backbends, or lying flat after the first trimester. If something feels wrong, skip it. No need to push. This is care, not challenge.
Avoid overheating and always stay hydrated. Gentle core work like pelvic tilts can keep your lower back strong without strain.
Use props. Take breaks. Move slowly.
And remember, you are not alone in this. We are right here with you, breath by breath, step by step. Mama, you have got this.
10 Yoga Poses During Pregnancy
1: Cat-Cow Pose (Marjaryasana-Bitilasana)
- Description: This gentle yoga flow is perfect for pregnancy. It softly warms up the body and helps your spine feel more flexible. Begin on all fours, with your hands under your shoulders and your knees under your hips. As you inhale, lift your chest and tailbone toward the sky—this is the Cow Pose. As you exhale, round your back like a stretching cat and tuck your chin—this is the Cat Pose.
- Benefits: This pose is simple, safe, and soothing. It eases tension in the back and neck, improves circulation, and keeps your spine happy. Many pregnant women find it helpful for lower back pain.
- Variations: Need more comfort? Place a soft blanket under your knees. If your wrists feel sore, you can come down onto your forearms. There’s no rush—move slowly, breathe deeply, and enjoy the rhythm.
- Precautions: Always listen to your body. If something doesn’t feel right, pause or adjust. Every pregnancy is different, so give yourself grace. This pose is not just about movement—it’s about finding comfort and space inside your changing body.
Mama, you’ve got this. Let your breath guide you through the gentle flow of Cat and Cow.
2: Downward-Facing Dog (Adho Mukha Svanasana)
- Description: Downward-Facing Dog is a stretch that feels both grounding and energizing. Start on your hands and knees. Tuck your toes under. Slowly lift your hips up toward the sky. Let your body form a soft “V” shape. Keep your hands wide and steady. Feet stay about hip-width apart.
- Benefits: Take a deep breath here. Feel the stretch in your legs, your back, and your arms. This pose gently opens the back body and gives the shoulders a little strength boost. It also helps improve blood flow—something your body truly needs during pregnancy.
- Variations: Feeling tight in your hamstrings? Bend your knees a little. That’s totally fine. You can also place blocks under your hands if the floor feels too far away.
- Precautions: If you have high blood pressure or wrist pain, skip this pose for now. And always avoid pushing too hard. It’s not about how deep you go—it’s about how good it feels.
Listen to your body. Rest when you need to. You’re doing beautifully, Mama. This pose is here to support you, not challenge you. Let it be soft, slow, and full of breath.
3: Butterfly Pose (Baddha Konasana)
- Description: Butterfly Pose is a gentle, heartwarming stretch that feels like a soft hug for your hips and inner thighs. Sit on the floor with your legs out in front. Now slowly bring the soles of your feet together, letting your knees fall open to the sides. Hold your feet with your hands. Let your back grow tall and soft. Just breathe.
- Benefits: This pose helps open the hips and groin — places that often hold tension during pregnancy. It can ease lower back pressure and soothe sciatica pain too. Most of all, it brings calm. A still, grounding moment in your day.
- Variations: Need extra support? Place pillows or yoga blocks under your knees. You can also sit on a folded blanket to lift your hips and make the pose feel lighter.
- Precautions: And Mama, please don’t push your knees down. Let them rest where they fall. This pose is not about forcing — it’s about softening. If anything feels uncomfortable, adjust gently or come out of the pose.
Let each breath remind you — your body is wise, strong, and doing something beautiful. Butterfly Pose is your moment to pause, open up, and simply be.
4: Bridge Pose (Setu Bandhasana)
- Description: Bridge Pose is a gentle lift that opens your heart and strengthens your lower body. To begin, lie on your back. Bend your knees and place your feet flat on the floor, about hip-width apart. Let your arms rest by your sides. Now, press into your feet and slowly lift your hips up toward the sky. If it feels okay, you can gently clasp your hands under your back.
- Benefits: This pose helps build strength in your glutes, back, and legs — areas that support your growing belly. It also opens the chest and shoulders, which can feel tight during pregnancy. Best of all, it brings a sense of calm and ease to your whole body.
- Variations: Need extra support? Slide a yoga block or cushion under your lower back and let your hips rest on it. This version feels especially nice at the end of a long day. Want a deeper stretch? Interlace your fingers beneath you and gently roll your shoulders underneath.
- Precautions: One gentle reminder, Mama — keep your head still and gaze up to protect your neck. Skip this pose if you have neck or shoulder pain.
Feel the lift. Feel the support. You’re doing beautifully.
5: Warrior II Pose (Virabhadrasana II)
- Description: Warrior Pose is all about strength, balance, and quiet confidence. From standing, take a big step back with one foot. Bend your front knee gently, so it’s right above your ankle. Keep your back leg long and strong. Let your hips face forward as much as they can — no pressure. Now lift your arms, either overhead or out wide, whatever feels good today.
- Benefits: This pose helps build strength in your legs and glutes, and gently tones your belly. It also opens your hips and chest — two areas that often carry tightness during pregnancy. Warrior is more than a shape — it’s a feeling.
- Variations: Want extra support? Rest your hands on your hips. Or place your back heel near a wall. If the knee bend feels too deep, ease up. Find your own version of strong.
- Precautions: And sweet Mama, don’t let that front knee move past your ankle. Keep your base steady and safe.
Stand proud. Breathe into your power. Warrior Pose reminds you — even on the tough days, you are rooted, steady, and oh-so-strong. You’re not just growing life. You’re walking through it with grace.
6: Triangle Pose (Trikonasana)
- Description: Triangle Pose brings length, space, and quiet strength. From standing, take a step back with one foot. Turn that back foot out just a bit. Stretch your arms wide, like wings. Now reach forward with your front hand — as far as feels right — and gently lower it to your shin, ankle, or a block. Your other arm floats up toward the sky. Let your chest stay open. Let your breath stay soft.
- Benefits: This pose gives a beautiful stretch to your legs, hips, and side body. It also opens the chest, which can feel tight as your belly grows. Triangle helps with balance, focus, and feeling grounded — even on wobbly days.
- Variations: Need more support? Place a block under your bottom hand. Or stand near a wall so you feel steady and safe. Both options are perfect.
- Precautions: One gentle reminder: Don’t lock or push your front knee. Keep a soft bend and let the strength come from within. And no need to strain your neck — gaze straight ahead or down if that feels better.
Mama, let yourself lean into the space. Let your body breathe. Triangle Pose is here to remind you — you are strong, open, and supported in every way.
7: Child’s Pose (Balasana)
- Description: This is your resting pose, Mama. Begin on all fours. Gently sit back on your heels. Let your belly relax between your thighs. Reach your arms forward or let them rest by your sides. Lower your forehead to the mat and breathe.
- Benefits: Child’s Pose gives your back, hips, and thighs a soft stretch. It’s calming. It helps release stress, quiet the mind, and ease pregnancy fatigue. It’s like a little reset for your body and heart.
- Variations: Use a pillow or bolster under your chest and head for support. As your belly grows, widen your knees to make space. You can also tuck a folded blanket under your hips or knees. Let your body feel held and supported.
- Precautions: If you have knee pain or feel any pressure, adjust. Move slowly. Use extra cushions. This pose should feel safe and soothing—not tight or uncomfortable.
Close your eyes. Feel your breath. This is your moment to pause, soften, and simply be. You’re doing beautifully.
8: Happy Baby Pose (Ananda Balasana)
- Description: This pose brings a smile, just like its name. Lie down on your back. Gently bring your knees toward your chest. Open them wider than your belly. Now, hold the outsides of your feet with your hands. If it feels good, rock side to side like a baby—it can be soothing.
- Benefits: Happy Baby opens the hips and gently stretches the inner thighs and groin. It also helps release tension in the lower back. For many moms-to-be, it brings deep comfort and calm.
- Variations: If reaching your feet feels hard, no worries. Use a yoga strap around each foot and hold the straps instead. Keep your head and shoulders relaxed on the mat. You can place a small pillow under your head if needed.
- Precautions: Skip this pose if you have knee or hip injuries. Always move slowly. There’s no need to push or strain. Just breathe and stay where it feels right for your body.
It is playful, gentle, and grounding pose. This reminds you to slow down, stretch, and enjoy a moment of lightness. You’re doing amazing, Mama. Let yourself feel that joy.
9: Pigeon Pose (Eka Pada Rajakapotasana)
- Description: Mama, if your hips feel tight or heavy, this pose can help you let go. From all fours, bring one knee forward—just behind your wrist. Stretch the other leg straight behind you. Let your front leg rest gently, and lower your hips toward the mat. You can stay tall or slowly fold forward, resting on your forearms or a pillow.
- Benefits: Pigeon Pose gives your hips and glutes a deep stretch. It eases the small piriformis muscle, which often causes lower back or sciatic pain. If you’re holding stress in your hips, this pose is like a gentle release.
- Variations: Slide a folded blanket or cushion under your hip for support. If folding forward doesn’t feel right today, stay upright. Place your hands on the floor, take a breath, and soften.
- Precautions: If you feel pressure in your knees or hips, skip this pose for now. Move slowly, and never force it.
Close your eyes. Let gravity do the work. Stay for a few breaths. This is your time to soften, release, and just be. You’re doing beautifully, one breath at a time.
10: Savasana (Corpse Pose)
- Description: Now it’s time to rest with savasana. You’ve moved, stretched, and breathed. This is your moment to pause. Lie down gently on your mat. Let your legs fall slightly apart. Rest your arms by your sides, palms open. Close your eyes. Take a slow breath in… and let it go.
- Benefits: Savasana settle everything. Your muscles relax. Your mind becomes quiet. It gives your body space to heal and recharge. Even just a few minutes here can bring deep peace.
- Variations: If lying on your back doesn’t feel good, that’s okay. Roll to your left side. Place a pillow between your knees. Maybe one under your belly or behind your back. Find your soft place.
- Precautions: If your lower back feels tight, tuck a pillow under your knees. Cover yourself with a blanket if you’re cold. This pose is about comfort.
You don’t have to do anything here. Just breathe. Stay here as long as you like. Rest deeply, Mama. You’re safe. You’re doing beautifully.
Tips for Modifying Poses Based on Trimester and Comfort Level
Your body is changing every day, and your yoga practice should grow with it. Here’s how to move with care and comfort—one breath, one trimester at a time.
- First Trimester: Keep it gentle. Choose calming poses that ease nausea and support rest. Avoid deep twists and strong backbends. And if you’re tired—rest. That’s part of the practice, too.
- Second Trimester: Balance becomes more important now. Poses like Warrior or Triangle are great—just use blocks or straps to support you. Skip lying flat on your back for too long; it can press on major blood vessels. Stay lifted, stay steady.
- Third Trimester: It’s all about space. Choose poses that open your hips and soften the body—like Goddess Pose or supported squats. Make room for your belly with wide stances and lots of props. Slow, deep breaths can help calm your mind.
- Helpful Reminders: Always check with your care provider first. Don’t hesitate to use props, blankets, bolsters, whatever helps. Drink water. Rest when needed. And most of all, listen to your body.
This journey is yours, and yoga is here to support you. Trust the process, and trust yourself. You’re doing beautifully.
Props for Safe Yoga Poses During Pregnancy
Some poses may feel easy one week and harder the next. That’s why props are your best friends on the mat. Props can make each pose safer and more enjoyable. Props make pregnancy yoga safer and more supportive. Here’s how to use them in each pose:
Cat-Cow Stretch (Chakravakasana) – Place a folded blanket under your knees for cushioning.
Child’s Pose (Balasana) with Bolster – Rest your chest and head on a bolster or stack of pillows for belly space.
Bound Angle Pose (Baddha Konasana) – Sit on a folded blanket to lift your hips and place blocks under your knees for support.
Supported Bridge Pose (Setu Bandhasana) – Slide a bolster or block under your sacrum to hold the pose gently.
Goddess Pose (Utkata Konasana) – Use a chair behind you for support if balance feels shaky.
Side-Lying Savasana – Place a pillow between your knees and another under your head for full comfort.
Standing Forward Bend (Uttanasana) – Rest your hands on yoga blocks or a chair seat instead of reaching for the floor.
Wide-Legged Forward Bend (Prasarita Padottanasana) – Use a block or bolster under your hands for support.
Supported Squat (Malasana) – Place a block or bolster under your hips to sit comfortably without strain.
Legs-Up-the-Wall Pose (Viparita Karani) – Add a folded blanket under your hips and keep a pillow under your head for relaxation.
Props bring safety, softness, and ease into your practice. They help you flow through pregnancy with strength and peace. So, whenever you roll out your mat, keep a few props close by. They can turn your practice into a safe and nurturing time you’ll look forward to each day.
Creating a Yoga Routine
Sample Yoga Sequences for Different Trimesters
In the first trimester, go slow. Your body’s working hard, even if no one can see it yet. Gentle poses like Cat-Cow or simple seated stretches can help ease nausea and calm your nervous system. Some days, just lying on the mat and breathing is enough.
By the second trimester, your energy might lift. This is a great time for strength and balance. Try Warrior II or Triangle—use blocks or the wall if you need. Move slow, stay grounded. You’re growing life.
In the third trimester, it’s all about space. Space for your baby. Space for your breath. Poses like Goddess or supported squats feel good and help your body get ready. Use as many props as you need. Comfort is everything.
Importance of Breathing and Relaxation Techniques
Slow, steady breathing can quiet the noise in your head. It can relax your shoulders. It gives you just enough space to feel like yourself again. Deep belly breathing or simply slowing your exhale… it doesn’t have to be fancy to work. Deep breathing also prepares you for labor. It teaches you to stay calm and focused when your body is working hardest.
Incorporating Yoga into Daily Life
And yoga? It’s not about doing a perfect pose. It’s about finding little pauses during the day. A few stretches when you wake up. A breath or two when things feel too much. A soft moment before bed to let go.
Additional Tips
- Finding a Qualified Prenatal Yoga Instructor: If you’re new to yoga or just want extra support, finding a good prenatal yoga teacher can make a big difference. Look for someone who’s trained to work with pregnant women. A caring, experienced teacher will know how to guide you safely, offer gentle adjustments, and help you feel confident in every stage.
- Creating a Comfortable Yoga Space at Home: At home, try creating a small space that feels peaceful. You don’t need much. Just a quiet corner, your mat, and a few props like blocks or a cushion. Soft lighting, calming music, or even your favourite candle can turn a simple space into a cosy retreat.
- Importance of Listening to Your Body and Resting When Needed: Most of all—listen to your body. Some days you’ll feel strong. Some days you’ll feel slow. Both are okay. Rest when you need to. Modify poses. Skip anything that doesn’t feel right.
- Benefits of Yoga After Childbirth: And after the baby arrives, yoga can still be your anchor. Postpartum yoga helps rebuild strength and ease tension. But more than that, it gives you time to breathe, to heal, and to reconnect with yourself—one gentle stretch at a time.
Conclusion
Pregnancy can feel like a lot, Mama. Some days your body feels strong. Other days, it feels like everything is shifting. Yoga poses during pregnancy gives you space to breathe through it all.
It’s not about perfect poses or long sessions. It’s about showing up for yourself in small, kind ways—stretching when you feel tight, resting when you’re tired, and breathing when things feel too much.
Before you start or continue yoga, talk to your doctor or midwife. Make sure it’s safe for your body, your baby, and your needs.
And if you’ve found even one pose or breath that helped you feel better, share it. There’s another mama out there who needs to hear that she’s not alone.
Take it slow. Be gentle with yourself.
You’re already doing so much.
Yoga is just here to remind you—you’re strong, you’re capable, and you’ve got this.
You’re strong, Mama — and every breath you take is love in motion. If this guide helped you, share it with another mama-to-be. Every breath matters, and together, we grow stronger.
FAQs
1. Q: When to start yoga in pregnancy?
Ans: You can start yoga after confirmation of pregnancy.
2. Q: Is yoga good or bad for pregnancy?
Ans: Yoga is beneficial during pregnancy. It enhances flexibility, strength, and mental tranquillity when practised correctly.
3. Q: Does yoga help in normal delivery?
Ans: Yes, yoga can surely help a natural delivery by improving pelvic strength, flexibility, and fostering relaxation.
Q4: Which yoga poses should I avoid during pregnancy?
Ans: Avoid deep twists, lying flat on your back after the first trimester, and any pose that feels uncomfortable.
Q5: Can I do yoga every day during pregnancy?
Ans: Yes, gentle daily practice is safe. Just keep sessions short and listen to your body.