Top 5 Yoga Postures for Pregnant Women

Top 5 Yoga Postures for Pregnant Women

Yoga is beneficial during pregnancy, if you take necessary precautions. It helps you to breathe and relax, which has great impact on adjusting physical demands of labor, pregnancy, birth and motherhood. It calms mind and body, relieving the emotional and physical stress your body needs during pregnancy. Practicing Yoga helps in preparing your mind and body for labor & birth. Recent research states that practicing yoga during pregnancy helps in reducing stress and the fear of childbirth.

Butterfly (Badha Konasana)

It helps the baby to move down into the pelvis and uses all the muscles that a woman draws upon in labor. Child-birth is less painful, if this pose is practiced every day.


  • Strengthens inner things and pelvic region
  • Stimulates heart and improves blood circulation
  • Massages internal organs and helps in digestion
  • It helps in stimulating abdominal organs, prostate gland, ovaries and bladder
  • It helps in reducing menstrual discomfort and symptoms

Wide Legged Seated (Upavistha Konasana)

In this position, stretching your legs will encourage your hips to be more flexible which is clearly vital during labor. If possible, practice the pose every day and lean forward stretching back too, as it encourages baby into a good birth pose.


  • It helps in stretching hamstring muscles
  • Stretches adductor muscles of groin
  • Supportive musculature of spine is strengthened
  • Activates core muscles
  • It keeps pelvic region healthy by supplying blood

Staff (Dandasana)

Staff pose is brilliant to sit in and circle your ankles and legs each day which will help with any puffiness you may be experiencing. It’s recommended, if you experience heart burn.


  • Posture is improved
  • It helps in stretching shoulders and chest
  • Core muscles and hip flexors are strengthened

Cat (Marjariasana)

Cat pose, it’s the most effective yoga pose that helps in correcting posture. Being on your hands and knees is good for any pregnant women as it relieves symptoms of backache and support the baby into a good birth position.


  • Wrists and shoulders are strengthened
  • Digestive organs are massaged to improve digestion
  • Tones abdomen
  • Relaxes your mind
  • Blood circulation is improved

Down Dog (Adho Mukha Svanasana)

If you are experiencing back aches, this yoga position is a must try. During pregnancy, practicing full pose is not recommended. It’s ideal to take the support of a wall.


  • It helps in stretching hamstrings, arches, calves and hands
  • Releases tension from spine
  • Mobility of digestive system is improved
  • It helps in relieving menopause symptoms


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