9 Prenatal Yoga Poses for Each Trimester of Pregnancy

Congratulations, you’re going to be a mother!

This feeling can be exciting and can be equally exhausting. Your body changes every week, mood swings can get out of control, and you may be already dealing with the pesky body and joint aches. Pregnancy can drastically differ from woman to woman. If you’re looking for a healthy way to make this journey pleasant for you, you’ve come to the right place.

Yoga for a pregnant lady for normal delivery? Yes! You’ve heard us right. 

Here are some safe and easy Yoga poses for each trimester of pregnancy which you can practice at home without an instructor. 

P.S: Please consult with your doctor before starting any kind of exercise at home during your pregnancy.

First Trimester Yoga

1. Ankle-to-knee pose (Agnistambhasana)

This Yoga pose helps in creating space in your belly for your baby and helps in opening up your back, and releases stress from your glutes. 

How to do it?

Sit on the floor with your legs crossed and knees bent. Relax your shoulders and take a deep breath. Put your right foot under the left knee, resting your right knee on the floor. 

1. Ankle-to-knee pose (Agnistambhasana)

Put the left shin on top of your right knee, resting the left foot on your right knee and the left knee on your right foot. Rest your palms on your knee, close your eyes and take a couple of deep breaths.

2. Standing forward bend (Uttanasana)

This is a brilliant pose to relieve stress from your lower back. It’s a simple Yoga pose where you have to stand and bend forward to strengthen your back.

How to do it?

Stand on your yoga mat with your feet wide apart. Spread your legs hip-width apart and put your hands on your waist. Slightly bend your knees and allow your head to drop forward towards the mat. Keep your knees stay loose. Leave your hands from your waist and try to hold your ankles.

Standing forward bend (Uttanasana)

Don’t try too hard to push forward. Don’t strain your back and knees while practising this pose.

3. Pigeon Pose (Eka Pada Kapotasana)

This is one of the best Yoga asanas for pregnant ladies. It strengthens your legs and relieves lower back pain. 

How to do it?

Sit down on your yoga mat covering all four sides. Bring your right leg forward sliding your right knee on your right side and the right foot is flexing towards your left wrist. Ease your left leg and extend it behind you. Keep the left foot relaxed. Make sure that your left leg is right behind you and is not twisting in other directions. Bow your forehead to touch the ground and give your back a nice stretch. Repeat it on the other sides for better results.

Pigeon Pose (Eka Pada Kapotasana)

P.S: If your belly is not letting you touch the ground with your forehead, don’t push yourself. 

Second Trimester Yoga

4. Seated Side Bent (Sukhasana)

It’s safe for you to twist a little bit in your pregnancy. However, you should avoid the twists that can compress your body against your knees.

How to do it?

Sit down on the mat in a comfortable upright position. Cross your legs and fold your hands in the half-lotus pose. Keep your right hand resting comfortably on the floor. Now stretch your left arm straight above your head and bend to the side. Lower your right forearm for support. Repeat the same exercise on the other side.

Seated Side Bent (Sukhasana)

5. Low Lunge Twist Pose (Parivrtta Sanchal-asana)

This is another Yoga asana where you need to twist your body. This easy twist exercise can ease your back pain and knee pain.

How to do it?

Come down on the mat on all four sides. Place your left foot on the floor bringing your knee directly over your ankle. Your leg should bend to 90 degrees.

Place your palms firmly on the floor. Now you need to flex and extend your right foot behind you. Come into a low lunge position by straightening your right leg. Shift your weight to the right hand extending your left hand up towards the ceiling. Keep your gaze on your hand. Repeat this same asana on the other side too.

Low Lunge Twist Pose (Parivrtta Sanchal-asana)

6. Wide Knee Child’s Pose (Balasana)

This exercise helps in releasing the pressure of your belly when it’s growing bigger. It releases stress from your whole back, belly, and knees.

How to do it?

Kneel down on the floor with your butt on your heels. Keep your knees out wider than the hip-width. Bring your chest down to the mat slowly, allow your body to come between your knees and extend your arms overhead. Let your forehead touch the mat and keep your palms facing up, however you feel comfortable. Take a couple of deep breaths and relax.

Wide Knee Child’s Pose (Balasana)

Third Trimester Yoga

7. Cat-Cow Pose (Marjaryasana - Bitilasana)

This pose also helps in taking the pressure out of your belly. Your belly will feel great and your back will feel relaxed.

How to do it?

Come to all four sides of the mat. Now inhale and look up towards the ceiling. Bend your back naturally without putting pressure on your low spine. Slowly exhale, round your spine, tuck your butt, and curl inwards. Fix your gaze towards your navel. Repeat these poses as you inhale and exhale.

Cat-Cow Pose (Marjaryasana - Bitilasana)

8. Squat Variation with a Block (Mālāsana)

Did you know that as your pregnancy progresses, your body releases a hormone called Relaxin, which makes you feel more flexible than usual. However, don’t stretch yourself to an uncomfortable level and hurt yourself.

How to do it?

Sit in a comfortable position by keeping both legs in front of you.  Bend your knees and adjust your feet close to your seat. First, bend your knees and place it closer to your seat and slightly to your hip-width apart. Put your weight onto your feet and come into a low squat position.

Squat Variation with a Block (Mālāsana)

In this Yoga asana, you should keep your back straight and bring your hands together between knees. Press your elbows into your inner thighs. Keep a block under your bum to support your squat.

9. Butterfly position

This Yoga asana is a great way to relax your whole spine, your neck, and your knees. It also opens up your pelvic muscles, thighs, and hips to improve your flexibility. It also helps in enduring pain during labour.

How to do it?

Butterfly position

Sit in a lotus position or crossed legs on your Yoga mat. Bring the soles of your feet together in a way that they are touching each other. Try to pull your feet as much as you can by holding them in your hands. Straighten your spine and relax your shoulders. Take a deep breath in and breathe out as your folded knees go up and down. Try to bring your legs to the chest level. Move them up and down as fast as you can like a butterfly flaps its wings.

Ladies, we hope you liked this article. Share it with your friends who could use these Yoga asanas for pregnancy who are soon to be a mom. Don’t forget to try these Yoga asanas for pregnant women at home.