Yoga Poses for Pregnant Girls – HealthifyMe 2021

Staying lively and wholesome throughout being pregnant can do wonders for you and your child. Except your physician tells you in any other case, indulging in numerous types of train similar to jogging, strolling, and fundamental power strikes can show helpful for you.

Together with these workout routines, medical doctors advocate yoga for pregnant ladies because it combines each stretching and strengthening, which might be helpful. A research performed in 2014 revealed that pregnant ladies who practised yoga felt stronger and had higher general well being.

The Advantages of Yoga Throughout Being pregnant

A key ingredient to having a wholesome and completely happy being pregnant is doing prenatal yoga. Listed here are a number of advantages of yoga throughout being pregnant:

  • It prepares your physique for labor and supply
  • It strengthens the essential muscle teams to assist the bodily modifications your physique goes via
  • It helps promote the connection between you and your child
  • It gives aid from some frequent being pregnant issues similar to decrease again ache, insomnia, shortness of breath, and nausea

Listed here are straightforward yoga poses that you are able to do to adapt to a more healthy being pregnant:

Yoga for Pregnant Girls within the First Trimester

Through the first trimester, you’ll expertise fatigue due to all of the bodily modifications your physique will undergo. Practising some easy yoga poses can assist present aid from fatigue.

#1 Unicorn and rainbow pose

Unicorn and rainbow pose

The cat-and-cow pose additionally helps strengthen and preserve the pliability of your stomach and decrease again.

The right way to do:

  • Preserve a place with all of your fours on the bottom
  • Preserve your palms on the width of your shoulder and knees on the width of your hips
  • Inhale and carry the breastbone and the tailbone in the direction of the sky whereas slowly contracting your decrease again
  • Exhale and bend your backbone within the form of a rainbow
  • Repeat it about 15 instances

If wanted, you should use a folded material or towel beneath your knees to cushion them.

Yoga for Pregnant Girls within the Second Trimester

Nausea and fatigue ranges often drop down throughout your second trimester of being pregnant. This trimester is the time so that you can enhance your workout routines and yoga to construct the power wanted in the course of the later phases of being pregnant and supply.

#1 Prolonged pet pose (Uttana Shishosana)

Extended puppy pose (Uttana Shishosana)

This straightforward yoga pose helps stretch your higher again, shoulders and backbone. It additionally helps launch persistent rigidity in your neck and shoulders.

The right way to do:

  • Get on the yoga mat with all of your fours on the bottom. Be sure your toes are pointing straight again
  • Preserve your toes parallel and on the width of your hips
  • Slowly stroll your palms out in entrance of you
  • As you gently launch your brow to the yoga mat, let your chest soften in the direction of the ground
  • Create a lifting motion and intertwine your fingers collectively. Convey your higher arm in an outward place to broaden your shoulders
  • Gently carry your elbows off the mat whereas preserving your arms lively
  • Inhale and deepen the stretch by reaching your hips in an outward place. On the similar time, let your chest soften in the direction of the yoga mat
  • Preserve the pose for about 5 to 10 seconds and take deep breaths
  • Launch
  • Repeat it about 10 instances

Guarantee you don’t let your knees unfold wider than your hips, as it may well result in compression in your decrease again.

#2 Reverse warrior pose (Viparita Virabhadrasana)

Reverse warrior pose (Viparita Virabhadrasana)

The reverse warrior pose is helpful in strengthening your torso, arms, shoulders, hips and quads. It additionally opens your chest and shoulder and improves flexibility in your ankles, inside thighs and backbone.

The right way to do:

  • Preserve a mountain pose along with your toes on the width of your hip and arms in your facet
  • Flip to your left and align your heels whereas stepping each toes at a width of four to five toes aside
  • Flip the appropriate foot out at an angle of 90 levels and level your toes to the highest of the yoga mat
  • Convey your left foot barely inwards and again toes at an angle of 45 levels
  • Elevate your arms to the peak of your shoulders. Be sure your palms face downward
  • Bend the entrance knee and exhale. Preserve your knees over the ankle of your entrance foot. Be sure that the entrance shin is perpendicular to the ground
  • Sink your hips low whereas bringing the entrance thigh parallel to the ground
  • In your subsequent exhale, take your left hand to the again of your left thigh. As you inhale, gently carry your proper arm up whereas reaching your fingertips in the direction of the ceiling
  • Preserve your entrance knee in a bent place and hips in a low place. Slowly slide the hand on the again down your leg. Gently tilt your head and look in the direction of your proper hand’s fingertips
  • Preserve the place along with your chest lifted, shoulders relaxed, and sides of your waist lengthy. Maintain it for about 10 to 20 seconds and launch

#three Goddess pose (Utkata konasana)

Goddess pose (Utkata konasana)

The Goddess pose strengthens your decrease physique. It emphasises significantly in your inside thighs and helps construct power within the core stabilisers.

The right way to do:

  • Stand in a straight place. Preserve your legs on the width of your shoulders
  • Enable your hips to face outward and guarantee your toes are turned at an angle of 45 levels. Be sure each your knees are turned in an outward place
  • Inhale whereas preserving your again stretched. Barely bend your knees to a 90 levels angle whereas sustaining your toes in an outward place
  • Exhale whereas sustaining the place. Emphasize the power in your inside thigh as you get again within the preliminary place. Your abs will assist give you further core stabilization

In the event you discover issue preserving your higher physique straight, you should use a chair as a ballet bar and maintain your palms on its again for assist.

#four Decrease again and hip stretch

Lower back and hip stretch

This pose helps stretch and strengthen your decrease again and the outer hip.

The right way to do:

  • Use a chair for this pose
  • Preserve your arms straight and place your palms on the chair
  • Convey your left foot on prime of your proper thigh in a cross place. Bend your proper knee and slowly sit again in your hip
  • Elongate your backbone whereas sustaining the right posture behind your physique. Breathe and really feel the muscle groups starting to launch
  • Let the stretch be for a most of 90 seconds
  • Change sides and repeat

This pose is ideal for releasing the stress from the decrease again of your physique. It can be practised by new moms who expertise decrease again ache.

Yoga for Pregnant Girls within the Third Trimester

Many yoga poses for the third semester are much like what you apply within the first and second trimesters. The one distinction is these poses might be focusing extra on the pelvic flooring muscle groups.

#1 Standing lateral stretch (Ardhakati Chakrasana)

This transfer helps stretch the facet muscle groups of your physique (obliques, intercostals, latissimus dorsi).

The right way to do:

  • Preserve a straight place along with your toes on the width of your hips
  • Take your arms over your head
  • Intertwine your fingers whereas turning your palms upwards
  • Inhale and stretch your backbone whereas reaching up via your arms
  • Exhale whereas barely bending over to your left
  • Take a number of deep breaths in your left
  • Return to the preliminary place and reestablish steadiness
  • Change sides and repeat

You may also use a yoga belt to deliver your palms collectively.

#2 Wall squat

Wall squat

Wall squats assist strengthen the legs, hips, and core stabilisers.

The right way to do:

  • Place a stability ball towards a wall at your decrease again’s top
  • Flip your again in the direction of the wall in order that your physique gently rests on the ball
  • Preserve your toes on the width of your hips
  • Inhale and slowly squat down whereas preserving your knees at a 90 levels angle. Whenever you do that, the ball will roll as much as your higher again
  • Take note of your pelvic flooring muscle groups stretching in instructions on the backside of your motion
  • Exhale and return to the preliminary place
  • Repeat it about 15 instances

You should use a block between your thighs to take care of correct alignment in your knees.

#three Kneeling hip abduction

Kneeling hip abduction

The kneeling hip abduction helps strengthen outer thighs and stabilise your core.

The right way to do:

  • Start this pose by kneeling on the ground. Be sure the appropriate facet of your physique lies on the soundness ball
  • Place your proper forearm on the ball and your proper knee on the bottom
  • Prolong your left leg straight and relaxation your left hand in your left hip
  • Exhale and gently carry your leg until it aligns parallel with the bottom
  • Inhale and gently deliver your leg down
  • Repeat it about 15 instances. Change sides

You possibly can contact the tip of your toe on the bottom should you really feel you’re dropping your steadiness. Preserve your foot on the bottom for some time and discover your steadiness earlier than persevering with with the pose.

#four Garland pose (Malasana)

Garland pose (Malasana)

The garland pose will help you along with your stability to squat. It’s going to strengthen your hips for the labour and supply process. It additionally works as a hip-opener and improves the vary of movement in your hip joints.

The right way to do:

  • Preserve a mountain pose
  • Preserve your toes wider than your hip-width
  • Preserve your palms folded at your coronary heart and switch your toes at an angle of 45 levels
  • Squat down as a lot as attainable. Be sure your hips hover slightly increased than the bottom

For further assist, you should use a number of folded blankets beneath your sit bones (ischial tuberosities). It could be useful in case your heels don’t contact the bottom whereas doing a deep squat.


Throughout all three trimesters, you should take loads of relaxation whereas additionally guaranteeing you keep wholesome and lively. These yoga poses for pregnant ladies are easy and straightforward to apply. You can begin by doing a number of units every day, and when you get the dangle of it, you possibly can apply them usually.

Disclaimer: It’s best to debate along with your physician earlier than performing the above-mentioned yoga poses.

Steadily Requested Questions (FAQs)

Q. Can yoga trigger a miscarriage?

A. Though there isn’t a scientific proof stating that yoga might trigger a miscarriage, you should take further care of your self throughout your being pregnant, particularly whereas performing yoga.

Q. Which yoga poses ought to be averted throughout being pregnant?

A. Intense stomach yoga poses, such because the boat pose, ought to be averted throughout being pregnant. It could put extra stress in your stomach and uterus.

Q. Can twist damage the fetus within the uterus?

A. Closed twists can pressure your stomach muscle groups, that are already compromised because of the stomach stretching to accommodate the rising uterus. Extreme twisting whereas doing yoga can restrict the fetus’ area and prohibit the blood circulate to the uterus.

Q. Can yoga poses that require crossing legs be carried out throughout being pregnant?

A. It’s not suggested to do yoga poses that require you to take a seat in a crossed leg place. It could trigger delivery issues, hypertension, and varicose veins.