10 Best Prenatal Yoga Poses and Lifestyle Tips for Pregnant Women

10 Best Prenatal Yoga Poses and Lifestyle Tips for Pregnant Women


Pregnancy is a beautiful and transformative journey that brings about various physical and emotional changes. Maintaining a healthy lifestyle during this time is crucial for the well-being of both the mother and the baby. Prenatal yoga, with its focus on gentle movements, breath awareness, and relaxation, can be a wonderful way for expectant mothers to stay active and connected with their changing bodies. In this blog post, we’ll explore the 10 best prenatal yoga poses and share yogic lifestyle tips to support pregnant women on their journey to motherhood.

1. Mountain Pose (Tadasana):

Mountain Pose (Tadasana)

  • Stand tall with feet hip-width apart, grounding into the earth.
  • Inhale as you reach your arms overhead, connecting with the breath and creating space in the spine.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana):

Cat-Cow Stretch (Marjaryasana-Bitilasana)

  • On your hands and knees, inhale as you arch your back (Cow), lifting your head and tailbone.
  • Exhale into Cat pose, rounding your back, and tucking your chin to your chest.

3. Squatting Goddess Pose (Malasana):

Squatting Goddess Pose (Malasana)

  • Open your hips and strengthen your pelvic floor by coming into a deep squat, bringing your palms together at your heart. Helps to reduce constipation and flatulence in pregnancy.

4. Seated Forward Bend (Paschimottanasana/ balasana):

Seated Forward Bend (Paschimottanasana/ balasana)

  • Sit with your legs extended in front, gently fold forward, keeping the spine long and hinging at the hips. This practice is contraindicated in knee arthritis or in high risk pregnancy with complications of previous miscarriage history.

5. Supported Bridge Pose (Setu Bandhasana):

Supported Bridge Pose (Setu Bandhasana)

  • Lie on your back, bend your knees, and lift your hips, placing a block under your sacrum for support.

6. Side-Lying Matsya kridasana:

Side-Lying Matsya kridasana

  • Lie on your right side with a pillow under your head, supporting the belly. Thisvariation is ideal for a comfortable relaxation pose.

7. Pelvic Floor Supta bhadrasana:

Pelvic Floor Supta bhadrasana

  • Engage in Supta bhadrasana regularly to strengthen the pelvic floor muscles, promoting better stability and support.

8. Bhadrasana:


Bhadrasana, also known as Butterfly Pose, involves sitting with the soles of the feet together, forming a diamond shape with the legs. This asana is particularly beneficial for pregnant women due to its focus on hip opening and pelvic flexibility.

  • Hip Flexibility: Bhadrasana helps in opening up the hips, easing tension in the pelvic region, and preparing the body for labor.
  • Stimulating Blood Circulation: The rhythmic movement of the legs in Butterfly Pose promotes healthy blood circulation, reducing swelling and discomfort in the legs.
  • Relieving Sciatic Pain: Many pregnant women experience sciatic pain due to pressure on the sciatic nerve. Bhadrasana can help alleviate this discomfort by gently stretching the lower back and hips.
  • Connecting with Baby: The mindful breathing and gentle movements in Bhadrasana provide an opportunity for expecting mothers to connect with their growing baby, fostering a sense of bonding.

9. Sukhasana:


Sukhasana is a simple cross-legged sitting posture that promotes relaxation, stability, and an open pelvis. This asana is well-suited for all trimesters of pregnancy and provides several benefits:

  • Pelvic Floor Strengthening: Sukhasana helps in strengthening the pelvic floor muscles, which play a crucial role in supporting the growing uterus.
  • Alleviating Discomfort: As the belly expands, finding a comfortable sitting position can be challenging. Sukhasana provides a stable base while relieving tension in the hips and lower back.
  • Enhancing Digestion: The gentle stretching of the spine in Sukhasana can aid in alleviating digestive issues, a common concern during pregnancy.

10. Guided Meditation and Deep Breathing:

Guided Meditation and Deep Breathing

  • Incorporate daily meditation and deep-breathing exercises to reduce stress, promote relaxation, and connect with your baby.

Yogic Lifestyle Tips for Pregnant Women:

  1. Listen to Your Body:
    • Pay attention to your body’s signals and modify poses as needed. Honor your limits and avoid overexertion.
  2. Stay Hydrated:
    • Drink plenty of water to stay hydrated, especially during and after your yoga practice.
  3. Practice Mindful Breathing:
    • Incorporate deep, mindful breathing exercises to reduce anxiety and promote a sense of calm.
  4. Connect with Other Expecting Mothers:
    • Join prenatal yoga classes or connect with other pregnant women to share experiences and build a supportive community.
  5. Prioritize Rest:
    • Ensure you get adequate rest and sleep. Consider incorporating short naps into your daily routine.
  6. Balanced Nutrition:
    • Maintain a well-balanced diet with a focus on nutrient-rich foods to support your energy levels and the health of your baby.
  7. Consult with Healthcare Providers:
    • Before starting any new exercise routine, including prenatal yoga, consult with your healthcare provider to ensure it is safe for your unique pregnancy.


Prenatal yoga offers a holistic approach to support the physical and emotional well-being of pregnant women. By incorporating these gentle yoga poses and adopting a yogic lifestyle, expectant mothers can nurture their bodies, foster a deeper connection with their babies, and embrace the transformative journey of pregnancy with grace and mindfulness. Remember, every pregnancy is unique, so always consult with your healthcare provider to tailor your yoga practice to your specific needs and circumstances.

In conclusion, incorporating the best prenatal yoga poses and lifestyle tips can greatly benefit pregnant women on their journey to motherhood. For those passionate about guiding expectant mothers through this transformative practice, explore Pregnancy Yoga Teacher Training Courses in Pune. Equip yourself with specialized knowledge and nurture a supportive space for maternal well-being.

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