Bringing a new life into the world is a miraculous journey that demands physical, emotional, and mental preparation. While childbirth is a natural process, it can be difficult for many expectant mothers. 

The ancient practice of yoga offers a better solution to pregnancy, supporting the body and mind throughout this transformative experience. In this article, we will explore the yoga poses specifically for supporting women during pregnancy and preparing them for childbirth.

How does yoga play a vital role in being flexible?

Yoga is known for improving flexibility, strength, and relaxation, making it ideal for expectant mothers seeking to ease discomfort and promote a smoother delivery. 

These poses are carefully selected to address common challenges faced during pregnancy, such as back pain, pelvic discomfort, and stress. Detailed instructions accompany each pose on how to perform it safely, along with modifications for different stages of pregnancy and individual needs.

Whether you are an expert or new to the practice, performing these poses in your daily routine will help to cultivate a sense of calm, strength, and confidence as you prepare to welcome your little one into the world. Tell us about yoga’s transformative power in promoting an easy and fulfilling delivery.

Hardships that Pregnant Women Face

Morning Sickness 

Nausea and vomiting can affect most women, impacting their ability to work or perform daily tasks.

Physical Discomfort 

Women will experience backaches, joint pain, swelling, and general discomfort due to the weight gain and changes in their body.

Emotional Changes 

Sudden hormonal changes during pregnancy can lead to mood swings, anxiety, and depression which will be challenging to maintain.

Workplace Challenges 

Some pregnant women face discrimination or lack of accommodations in the workplace, such as limited maternity leave, absence of flexible work arrangements, or job insecurity.

Sleep Disturbances 

Discomfort, frequent urination, and hormonal changes will affect sleep patterns, leaving pregnant women feeling fatigued and irritable.

Addressing these pain points requires creating inclusive, supportive environments and promoting body positivity and self-acceptance within the yoga community.

Benefits of yoga for pregnant women

Yoga offers numerous benefits for pregnant women, supporting their physical and mental well-being through pregnancy. Firstly, yoga helps to increase flexibility and strength, which can heal common discomforts such as back pain and pelvic pressure. It also improves blood circulation, which is essential for carrying the extra weight of pregnancy.

Moreover, Pregnancy Yoga provides some relaxation for the mind such as deep breathing and meditation, which help to minimize stress and anxiety and provide a sense of calm and balance. These practices can be particularly beneficial during labour and delivery, enabling women to cope with pain and stay centred.

Did you know ? 

Prenatal yoga classes offer a supportive community of expectant mothers, providing a space to share experiences and concerns. Overall, performing yoga in their prenatal care routine can empower women, helping them to feel more connected to their bodies and better prepared for the transformative experience of childbirth.

Ten yoga poses for pregnant womens: 

Pregnancy is a lovely journey, but it can also bring physical discomforts and emotional challenges. Yoga offers a holistic approach to supporting expectant mothers, helping them stay strong, flexible, and centred throughout pregnancy. The below ten Pregnancy Yoga poses are specifically made to address the unique needs of pregnant women, promoting physical well-being, relaxation, and mental clarity.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)


Cat-Cow pose helps to gently stretch the spine, improve flexibility, and release stress in the back and neck. It also promotes better digestion and circulation.


  • Start from your hands and knees, bringing your wrists under your shoulders together and your knees under your hips.
  • Inhale as you bend your back, lifting your tailbone and chest towards the ceiling (Cow-Pose).
  • Exhale as you bend your back, bringing your chin to your chest and drawing your stomach towards your spine (Cat Pose).
  • Continue flowing between Cat and Cow poses, synchronizing your movements with your breath.
  • Modify by using props like a bolster or cushion under the knees for extra support.

2. Child’s Pose (Balasana)


The child’s pose helps to release back, hips, and shoulders tension. It also calms the mind, relieves stress, and gently stretches the spine.


  • Start on your hands and knees and sit back by your heels, keeping your big toes together and knees apart.
  • Bring your chest lower to the floor, bring your arms forward, and keep your forehead on the mat.
  • Allow your belly to soften between your thighs, and focus on deepening your breath.
  • Modify by placing a bolster or folded blanket under your torso for support and comfort.

3. Warrior II Pose (Virabhadrasana II)


Warrior II strengthens the legs, opens the hips, and improves balance and concentration. It also encourages a sense of empowerment and confidence.


  • Begin in a standing position with your feet wider.
  • Turn your right foot to 90 degrees and your left foot slightly inward.
  • Bend your right knee by aligning it with your ankle, and extend your arms and palms facing down.
  • Gaze over your right side fingertips and hold the pose, feeling the strength and stability in your legs.
  • Modify by minimizing the depth of the lunge or using a chair for support if balance is challenging.

Pregnancy yoga is not just 
about stretching the body; 
it's about expanding the 
mind and the heart 
to embrace the miracle 
of life.

4. Goddess Pose (Utkata Konasana)


Goddess Pose strengthens the legs, opens the hips, and improves circulation. It also helps to build enduring and stamina for labour and delivery.


  • Stand with your feet apart, toes pointing outwards at a 45-degree angle.
  • Bend your knees and bring your hips downwards, entering a squat position.
  • Keep your spine long and chest lifted, with your arms extended to shoulder height.
  • Make your core muscles by holding the pose, feeling a deep stretch in your inner thighs.
  • Modify by placing a block or bolster under your sit bones for support.

5. Tree Pose (Vrksasana)


Tree Pose improves balance, concentration, and posture. It also strengthens the legs and pelvic floor muscles, essential for childbirth.


  • Stand with your feet apart and arms at your sides.
  • Transfer your weight from your left foot and lift your right foot, placing the sole against your inner left thigh or calf.
  • Press your foot to your thigh and bring your palms together at your heart centre.
  • Find a focal point to gaze at and hold the pose, maintaining balance and stability.
  • Modify by placing your foot on the inner ankle or using a wall or chair for support.

6. Pigeon Pose (Eka Pada Rajakapotasana)


Pigeon Pose is an excellent yoga posture that helps to open the hips, stretch the thighs, and release tension in the lower back and hips. Additionally, it may help to alleviate sciatic pain.


  • Begin in a tabletop position, then slide your right knee towards your right wrist.
  • Extend your left leg straight back behind you, keeping your hips squared to the front.
  • Lower your torso towards the floor and rest your forehead on your hands or a block.
  • Stay here and breathe deeply, feeling your right hip and thigh stretch.
  • Modify by placing a bolster or folded blanket under your right hip for support.

7. Squat Pose (Malasana)


Squat Pose strengthens the legs, opens the hips, and prepares the pelvic floor for childbirth. It also aids in digestion and relieves lower back discomfort.


  • Stand with your feet wider apart, toes pointing slightly outward.
  • Lower your hips down towards the floor, coming into a deep squat position.
  • Keep your chest lifted, your spine long, and your hands together at your heart centre.
  • Press your inner thighs through your elbows to open the hips further.
  • Hold the pose, focusing on your breath and maintaining stability.
  • Modify by using a block or bolster under your sit bones if it’s difficult to maintain the squat.

8. Seated Forward Bend (Paschimottanasana)


Seated Forward Bend stretches the spine, hamstrings, and lower back muscles. It also calms the mind, relieves stress, and promotes relaxation.


  • Sit with your legs straight with your feet flexed.
  • Inhale deeply as you extend your backbone then exhale as you bring forward from your hips, reaching to your feet.
  • Keep your back flat and chest open, avoiding rounding the spine.
  • Hold onto your shins, ankles, or feet, wherever is comfortable for you.
  • Make your neck and shoulders relaxed and take a deep breath for some time.
  • Modify by bending your knees slightly or using a strap around your feet if flexibility is limited.

9. Supported Bridge Pose (Setu Bandhasana)


Supported Bridge Pose gently stretches the spine, chest, and neck while also relieving tension in the lower back and hips. It can also help to alleviate sciatic pain.


  • Lie on your back with your knees bent and feet hip-width apart, with your heels close to your sit bones.
  • Place a yoga block which helps you to support your lower back.
  • Press into your feet and lift your hips upwards, engaging your glutes and thighs.
  • Keep your shoulders relaxed and chin slightly tucked, lengthening through the spine.
  • Hold the pose for several breaths, feeling a gentle opening in the front of the body.
  • Modify by adjusting the height of the support under your sacrum or using a rolled-up blanket instead.

10. Corpse Pose (Savasana)


Corpse Pose provides deep relaxation, reduces stress and anxiety, and allows the body to provide the benefits of the practice. It also helps to improve better sleep and overall well-being.


  • Lie on with your legs extended and, arms by your sides and palms facing up.
  • Close your eyes and allow your body to completely relax, releasing any tension or effort.
  • Focus on your breath, letting it become slow and steady.
  • Allow your mind to be calm and rested, letting go of any thoughts or distractions.
  • Stay in Savasana for at least 5-10 minutes or longer if you have time.
  • To get up, gently roll onto your right side and slowly come up to a seated position.

Important note on Practicing Yoga during Pregnancy

Remember to listen to your body and align to its limitations during pregnancy. If you experience discomfort or pain, discontinue the pose and consult your healthcare provider. Consistent practice of these yoga poses can help pregnant women stay active, healthy, and connected to their bodies throughout this wonderful journey of motherhood.


The above yoga poses, specifically designed for pregnant women, offer a holistic approach to prenatal care by portraying the physical, emotional, and mental aspects of pregnancy. Mothers can experience various benefits, contributing to a smoother pregnancy and childbirth journey. They also improve circulation, which is crucial for both maternal and fetal health. 

Ojas Yoga and Wellness is the perfect choice for pregnant women. We have a team of trainers,who are well trained and expertised in Pregnancy Yoga , and will aid you to stay fit and active. Our primary aim is to make pregnant women stay fit and active with lesser strain. 

Choose Ojas Yoga and Wellness to stay Fit!

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