Disclaimer: Please consult your healthcare provider before practicing yoga on your own. It is highly recommended to practice yoga under the supervision of a certified yoga instructor only.

Are you pregnant and searching for the ways to maintain healthy mind and body? Consider prenatal yoga for best results. It helps you to cope with the bodily changes that happen during pregnancy and gives you relief from common pregnancy complaints.

Practicing yoga regularly gives you a happy & healthy pregnancy. Let’s see in detail about practicing yoga during pregnancy and its benefits for you and your baby.


There are many benefits of yoga for women especially during pregnancy. In fact, many women practice yoga for normal delivery. It even provides emotional and physical stress relief which is most needed throughout pregnancy.


It’s time to have a look at some effective yoga poses which are extremely beneficial during pregnancy.

During first trimester (1st week to 12th week):

  1. Tadasana (Mountain pose):
  • Stand straight with spine erect and feet spread out.
  • Slowly stretch your hands to make namaskar mudra.
  • Take a deep breath with spine erect and during inhalation lift your hands above your head.
  • Without giving pressure on your back, stretch your spine as much as possible.
  • Slowly tilt your head backward and with focus hold the pose till count of 10.
  • Relax your body by deep breathing.
  • Bring back your feet back to floor and with palms rest your hands-on side of the thighs.


Relieves back pain and strengthens your spine.

  1. Shavasana (Corpse pose):
  • Just lie down with your back on floor and close your eyes.
  • Relax your mind and body by recalling happy thoughts.
  • Breathe normally and continue this process for a while.


Best asana to relax and calm down after the physical activity or before going to bed.

During second Trimester (13th week to 26th week):

  1. Virbhadrasana (Warrior pose):
  • Stand erect and spread your feet by matching to width of your hip.
  • Turn your torso to the right with left foot on the ground.
  • Take a slow breath by bending right knee forward.
  • Lift your hands above head for namaskar mudra with deep breathe.
  • Look up and hold the pose till count of 10 with normal breathing.
  • Exhale slowly and join your feet back together and repeat the process on the other side.


Strengthens and benefits the whole body especially the lower back.

2.Utkatasana (Chair pose):

  • With both the feet touching the ground completely, stand with knees hips-width apart.
  • Bend the knees so that the hips are pushed back.
  • Pull the arms above the head, in line with the ears.
  • Count till 10.
  • Slowly return to the standing position.


Prepares you for the delivery by giving proper stretch to back, ankles, thighs and uterus.

During third trimester (27th week to end of pregnancy):

  1. Pranayam:
  • With cross legged pose sit comfortably.
  • Through left nostril inhale deeply by closing right nostril with right thumb.
  • Use ring finger to close left nostril during exhale over right nostril.
  • Repeat it about 10 times.


Helps in relaxing and concentrating by focusing on rhythmic breathing.

  1. Upavitha Konasana:
  • Sit erect and now open your legs to 90-degree angle (or as much as you can).
  • Slide your buttock forward and press firmly on floor with hands.
  • Make yourself comfortable with folded blanket on floor if needed.


Makes you get relieved from lower back pain and opens the hip joints by preparing you for the delivery.

These exercises help you in preparing you for labour by boosting the endurance, strength and flexibility. Start your yoga practice today to gain strength & stamina.

Disclaimer: Please consult your healthcare provider before practicing yoga on your own. It is highly recommended to practice yoga under the supervision of a certified yoga instructor only.

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