Yoga During Pregnancy: A Complete Step By Step Guide

When you buy via links on our site, we may earn an affiliate commission at no cost to you. Learn more.

If The Question “Can I Do Yoga During Pregnancy? ” Is What Is Bothering You, Then This Article Got You Covered.

Here, We Take You Through The Simple Step By Step Process To Help Understand Yoga During Pregnancy. Stay Tuned.

Yoga During Pregnancy A Complete Step By Step Guide

Can Yoga Be Done During Pregnancy?

Did you miss your periods? Are you having regular headaches? Is there a good news? Why not check if you are expecting?

Well, a missed period is one of the earliest symptoms of pregnancy and probably the most classic one, though it doesn’t necessarily mean you’re pregnant especially if your menstrual cycle is irregular. Headaches are also common in early pregnancy. Change in hormone levels and increased blood volume cause these symptoms.

The other common symptoms of pregnancy are spotting and light bleeding, remarkable weight gain, high blood pressure or hypertension, constipation, cramps, back pain, mood swings, insomnia, tender, fuller breasts, vomiting and the like. Symptoms vary from person to person and not all women experience similar symptoms.

When pregnant it is of utmost importance to ensure a healthy life both for the mother and the baby-to-be. Therefore there are a certain dos and don’ts that a would-be mother needs to follow. Let us find out what are they:

  • The woman needs to have a balanced healthy diet.
  • She should avoid smoking for consuming alcohol.
  • Make sure to take vitamins either from food or medicine.
  • Consult doctors at monthly intervals and have regular medicines prescribed to her.
  • She must drink a lot of water and get good amount of sleep every day.
  • And finally,she should ‘Get Moving’, that mean a pregnant lady needs to EXERCISE and PRACTICE YOGA everyday habitually.

Yoga During Pregnancy: Detailed Discussion

Here we will be discussing about Yoga Practice during Pregnancy, what one should do and what she should not.

To begin with, the first question that arises in our minds is that, Can Yoga be actually Done during Pregnancy? Is it Safe? So here is the answer…

Yes. Yoga is a great exercise to do during pregnancy not only because it is beneficial for your health but also because it does not put too much strain on your joints. There are a number of benefits that yoga brings with it which in turn helps a pregnant woman in different ways.


Yoga is believed to be a great exercise during pregnancy as it relieves connects you to your baby inside, and allows you to discover a new strength and power from within, let alone relieving stress, aches and pains. Before starting Yoga, it is necessary to consult your doctor to ensure that it is safe for both you and your growing baby.

There are many things that need to be ascertained before starting yoga during your first trimester. It is important to evaluate what kind of yoga and how much is best for you during this vulnerable time.

It is recommended that you practice yoga under the guidance of a certified trainer who understand the anatomy and physiology of a pregnant woman.

Read our complete post on Can I Do Yoga During Periods?

Benefits Of Yoga During Pregnancy

Benefits Of Yoga During Pregnancy

  • Yoga teaches breathing techniques that can help you cope with contractions when you’re in labour.
  • Yoga asanas help to keep your body flexible. By opening up the pelvic area, they alleviate tension around the cervix. It prepares the to-be-mothers for labour and childbirth.
  • Regular yoga practice improves sleep which is necessary for every mother-to-be.
  • Reduces stress and anti natal anxiety that is very common in pregnancy.
  • Increases the strength, flexibility and endurance of muscles that is needed for childbirth.
  • Decreases lower back pain, nausea and regular headaches.
  • It also helps pregnant women to recover faster post delivery.

Standard Prenatal Yoga Process

A standard pre natal yoga in general involves

1. Breathing

Prenatal yoga breathing techniques might help you reduce shortness of breath during pregnancy. You need to practice slow breathe in and breathe out through nose. Pranayama is very beneficial for the same reason.

2. Postures

Basic standing poses and standing balancing poses are great during the first trimester. Don’t worry, they are safe too.

Due to low blood pressure, which is normal during this time, you often feel nauseated and light headed. Therefore make sure you stand near a wall or have some kind of prop nearby to lean on (if necessary) while practicing a standing balancing pose.

3. Gentle Stretching

You’ll be encouraged to gently move different areas of your body, such as your neck and arms, back. At the end of each prenatal yoga session, you need to relax your muscles and restore your heart rate and breathing rhythm.

You can listen to your own breathing and choose to close your eyes and repeat a mantra that will, in turn, bring inner calm and peace.

Yoga Asanas To Practice During Pregnancy

Yoga Asanas To Practice During Pregnancy

1. Marjariasana Or The Cat And Cow Pose

  • This asana stretches the neck and shoulders reducing stiffness.
  • Keeps the spine supple. It is important to focus on your back as the back supports more weight as the pregnancy advances, and hence this asana is useful.
  • This massages the digestive organs and stimulates them and tones the abdomen.
  • It also helps in proper circulation of blood and oxygen in the body.
  • Regular practice of this asana flushes out your strain.

2. Trikonasana Or Triangle Pose

  • This asana stimulates the functions of the abdominal organs.
  • It maintains physical and mental balance and therefore it is more important for any pregnant woman.
  • Stretches and opens the hips that in turn, help during delivery.
  • Reduces back pain and stress.

3. Badhakonasana Or Butterfly Pose

  • This asana can be practiced till late pregnancy and it also helps in smoother delivery.
  • Improves flexibility in the hip and groin region.
  • It stretches the thighs and knees and reduces the pain.
  • Helps you fight fatigue.

4. Supta Baddha Konasana Or Goddess Pose

  • This asana opens the hips, legs, and chest and strengthens the legs, calves, abs, and knees.
  • It stimulates the uro-genital system and pelvic floor.
  • This pose leaves you completely relaxed for the day.

5. Veerbhadrasana Or Warrior Pose

  • This pose improves balance in the body.
  • Arms, legs and lower back get toned.
  • Increases stamina that is a prerequisite during pregnancy.
  • Generates courage and self confidence.

6. Viparita Karani Or Legs Up The Wall Pose

  • This asana relieves your backache and helps you relax.
  • Improves the circulation of blood at the pelvic area.
  • Having swollen ankles and varicose veins is a common symptom of pregnancy. This asana eases this condition.

Also, read our post on Can Yoga Help With Better Sleep?

7. Konasana I Or Standing Sideways Bending One Arm

  • This asana helps stretch and tone down the arms, legs and abdominal organs.
  • Stretches and exercises the spine.

8. Shavasana Or Corpse Pose

  • It relaxes the body and repairs cells. This helps a pregnant woman to do without taking much medicine and self heals.
  • Relieves stress and helps calm your inner soul.

Yoga Poses To Avoid During Pregnancy

There are many various yoga asanas — some are more strenuous while others are not. While some are very beneficial to practice during pregnancy, some you may like to avoid during this vulnerable time of yours.

  • Hot yoga, which involves doing vigorous poses in a heated room with higher temperatures.
  • Backbends because they stretch the abdomen too much.
  • Balancing poses on one leg that is not supported by chair or wall.
  • Camel Pose or Ustrasana.
  • Handstands because during pregnancy inversions should be avoided.
  • Headstands because of your low blood pressure as well as the fact that the blood will rush away from your uterus.
  • Upward bow or Urdhva Dhanurasana.

Guidelines To Follow

These are some general guidelines to adhere to when practicing yoga during pregnancy.

  • Start exercising after consulting with your doctor. Do not rush.. Your doctor knows your constitution best and can recommend the very best for the interest of you and your would-be newborn.
  • For most pregnant women, at least 30 minutes of physical activity is recommended each day in a week. However, less frequent workouts can still help you stay in shape and prepare for labor.
  • Drink plenty of water to keep yourself hydrated and try to practice yoga in a well-ventilated room to avoid overheating.
  • As we have already discussed, you must avoid a few postures during pregnancy.
  • Never over do your practices. Take care of your body because it is important to understand your feelings.


Exercising is a must during pregnancy. It keeps your body fit and mind relaxed. Try practicing yoga in a professional yoga class. Working out with so many would-be-mothers will enhance your self confidence and make you more comfortable.

Because pregnancy is such a delicate time, invest time to care for yourself in a thoughtful way so that you can protect your little one and have the most joyous pregnancy and delivery experience.

Also read our post on How To Open Blocked Fallopian Tubes Through Yoga and Best Pregnancy Yoga DVD’s and Best Yoga Pants For Pregnancy