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7 Yoga Poses During Pregnancy And A Healthy Baby

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Pregnancy is considered to be the most delicate period. In the meantime, adequate nutrients are required for the health and the development of the baby in the womb. Therefore, to avoid physical and mental problems, doctors also recommend doing certain exercises. In the same way, yoga is also a good choice for a healthy pregnancy. Yoga is an ancient method that keep the body and mind healthy. Therefore, yoga poses during pregnancy can be beneficial in many ways. In this article, we will tell you the types along with steps of yoga poses during pregnancy.

Is It Safe To Do Yoga Poses During Pregnancy?

There is nothing better than yoga for overall physical and mental health. It also carries out pranayama along with various physical postures. According to the NCBI (National Centre for Biotechnology Information) the health of the pregnant woman can be cured by practicing certain yoga postures during pregnancy.(1)

Also, complications during childbirth can be avoided. Yes, it is important to take suggestions from your doctor before start. At the same time, yoga should be done under the supervision of an expert.

Best Yoga Poses During Pregnancy.

Here we once again make it clear that pregnancy is a delicate period for every woman. Therefore, yoga should not be done without a doctor’s advice. Also, do it under the supervision of a qualified yoga instructor.

Tadasana or Mountain Pose.


How To Do Tadasana or Mountain Pose?

Step 1.

First of all, close your toes together and stand in a careful posture. Keep the body weight on both legs while keeping the body stable.

Step 2.

Take the arms over the head by trapping the fingers together. Palms should be open.

Step 3.

Now breathe and at this stage, the weight of the whole body will be only on the toes.

Step 4.

Stay in the same posture for a while and breathe at normal speed. Then come back to the initial position.


Doing this yoga give relaxation to your body and relieves pain and fatigue. Research has also found that, this yoga can help to reduce back pain.

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Sukhasana or Easy Pose.

Sukhasana yoga poses during pregnancy

How To Do Sukhasana?

Step 1.

First, lay the mat on the flat ground and sit down. Keep the neck, spinal cord and back upright.

Step 2.

Keep the hands on both knees in meditation posture. Then close the eyes and leave the shoulders loose.

Step 3.

Now keep breathing and exhale at normal speed and keep the whole focus on the breath.

Step 4.

When it is good, stay in this state and then open the eyes after a few minutes.


This posture can help to relieve stress. In addition, sukhasana can also relieve the problem of insomnia.

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Baddha Konasana or Butterfly Pose.

Baddha Konasana yoga poses during pregnancy
Baddha Konasana

How To Do Baddha Konasana or Butterfly Pose?

Step 1.

First, sit on the mat and spread the legs to the front. Now bend the legs and mix the soles together.

Step 2.

Then make the fingers of both hands in each other and hold the toes of both legs. Then try to bring both the ankles to the body as far as possible.

Step 3.

Thereafter, try to put both your knees on the ground. In the meantime, breathe normally and keep the waist straight. Stay in this pose for a while. Then come back to the normal condition.


This posture can relax the body. It relieves the stress to the inner thigh muscles and can help to relieve fatigue. It also increases the stretch in the body.

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Dandasana or Stick Pose.

Dandasana yoga poses during pregnancy

How To Do Dandasana or Stick Pose?

Step 1.

Sit on the yoga mat by straightening the legs in front. Keep your head, back and neck upright.

Step 2.

Place the palms on the ground near your hips to support your spine. Stay in this posture for a while and then come to normal condition. Three to five sets of this posture can be done.


This posture can relieve back pain by strengthening the back muscles. It can also help to remove complications related to reproductive organs. In addition, it may be helpful to improve the performance of digestion. So, it is considered as one of the best yoga poses during pregnancy.

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Janusirsasana or Head To Knee Pose.


How To Do Janusirsasana or Head To Knee Pose?

Step 1.

First of all, sit in the dandasana. Now bend the left knee and place the soles of the left foot near the right thigh. Remember that the left knee should be touching the ground.

Step 2.

Then take a long deep breath and lift your hands over the head and bend forward while breathing and try to catch the claws of the right foot with both hands.

Step 3.

If possible, hold your toe and try to put the elbow on the ground. Stay in this position for a few seconds and keep breathing at normal speed.

Step 4.

Then get up by breathing and come to the normal condition. Then repeat the same process with the other foot.


It can be beneficial to relieve back pain as well as flexibility in the spinal cord and eliminate muscle spasms. A research paper published on behalf of NCBI talks about back pain during pregnancy. At the same time, it is not clear whether you can practice Janusirsasana to deal with back pain during pregnancy.

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Marjariasana or Cat Stretch Pose.


How To Do Marjariasana or Cat Stretch Pose?

Step 1.

First, sit on the knees by laying yoga mats in a flat place. Now, spread your hands forward and place it on the ground and straighten the back.

Step 2.

At this stage, the body’s posture will be like a cat. Now, breathe and lift the head up and press the waist downwards and bring it to the round shape.

Step 3.

Stay in this state for a few seconds and breathe at normal speed. Then touch the chin with the chest while breathing and lift your waist out and move upwards. Now, stay at this stage for a few seconds and breathe at normal speed.


This posture strengthens the muscles. It can be helpful to tone the female reproductive system and muscles around the waist. This posture enhances the flexibility of the muscles of the neck, spine and shoulders, which are necessary during childbirth.

Read Now: 7 Wonderful Yoga Poses To Reduce Cholesterol

Shavasana or Corpse Pose.


How To Do Shavasana or Corpse Pose?

Step 1.

Lay on the back force by laying yoga mats on a flat place. Thereafter, place both your hands at a distance of one foot from the body and the direction of the palms should be towards the sky.

Step 2.

Make the distance between the two legs about 2 feet. Now, close your eyes and breathe normally.

Step 3.

Stay in this posture a little longer and then come to normal condition. This posture can be done comfortably every day.


Shavasana can help to relax both the body and brain by removing a variety of stresses that occur during pregnancy.

Read Now: 7 Spectacular Yoga Poses To Improve Digestion

What Is The Perfect Time To Do Yoga?

It is believed that sunrise and sunset is the best time for the yoga poses during pregnancy. This is the time when nature is calm and you can properly focus. Yoga in the morning can make you feel stress free throughout the day. It is a good communicator of oxygen in the body, which also gives adequate oxygen to the baby in the womb.

What Yoga Poses are Unsafe During Pregnancy?

Every yoga during pregnancy is not beneficial. There are some yoga that can be harmful during pregnancy and for the fetus. Here, we are telling you which trimester of pregnancy should not be used.

Yoga During Pregnancy First Trimester.

Adho Mukha Vrikshasana or Handstand Pose – This posture can imbalance your hormones. The force of its head is used so that it can cause dizziness and you may fall off due to lack of balance.

Naukasana or Boat Pose – While doing this posture, you have to raise the upper part of the legs and the waist. Doing this can affect the stomach and womb. It can prevent blood flow in the uterus.

Ardha namaskar parsvakonasana or Half Prayer Pose – The blood vessels in the abdomen may be narrowed when doing this posture. This can affect the health of the baby in the uterus because of the paused or slow blood flow.

Ardha chandrasana or Half Moon Pose – This posture can affect the development of the baby. It can increase the risk of falling and slowing down the flow of blood in the uterus due to non-balanced.

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Yoga During Pregnancy Second Trimester.

Shavasana or Corpse Pose – Avoid lying down on abdominal force during the second quarter. To do this posture, you have to lie down on the abdominal force, which can affect the development of the baby.

Bhujangasana or Sphinx Pose – This posture puts pressure on the abdomen because it is also engage stomach and this posture can also hinder the development of the foetus.

Chakrasana or Wheel Pose – It is a posture that affecting the spinal cord and it is harmful to have such postures during pregnancy.

Salabhasana or Locust Pose – Also in this posture we have to lay down on the abdominal force, which can cause harmful effects on the fetus and can also cause pain. Moreover, doing this posture may affect blood flow, as it may cause pressure on the blood vessels of the stomach.

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Yoga During Pregnancy Third Trimester.

Bikram Yoga During Pregnancy – The body temperature may be higher than normal in this quarter. The main reason is the change in hormones. At the same time, this posture is made in a warm room, which is harmful to the fetus.

Utkatasana or Chair Pose – To do this posture, the upper part of the body is stretched, so it should be avoid.

Paschimottanasana or Seated Forward Bend – In this yoga posture, the upper part of the waist has to be tilted forward. This may narrow the stomach, which can stretch the abdominal muscles.


For pregnant women, it is important to take some precautions before doing yoga, which we will tell you here;

  • Pregnant women should consult the doctor before doing yoga. Then it would be better to do yoga.
  • Never do yoga alone during pregnancy. Do it in front of a trained yoga guru or in the presence of a knowledgeable trainer.
  • Some yoga postures can compress the abdominal muscles, it will be good to avoid those poses.
  • Do not do yoga if there is any kind of injury or pain.
  • Yoga can be beneficial at the right time and in the right period.
  • You should never do yoga after eating.
  • To take advantage of yoga during pregnancy, you should make easy and beneficial yoga instead of hard yoga.
  • While doing yoga during pregnancy, it is important to pay attention to the right posture of the body and the proper breathing process.
  • Avoid doing yoga that reduces blood flow to the uterus after the first trimester.
  • Avoid doing yoga poses that required excessive stretch and balance in the body.
Bottom Line.

Proper care, as well as physical activity and exercise, are also very important during pregnancy. Yoga can be a good option for this. You have gone through this article as what type of yoga should be done during pregnancy. Moreover, it has also become clear which yoga should not be done during pregnancy. Also, what precautions are required to take while practicing yoga during pregnancy?

So, if you also want to do yoga poses during pregnancy, this article can be beneficial for you. You can incorporate yoga into a lifestyle with the advice of your doctor. If you or someone you know has benefited from doing yoga in pregnancy, share your experiences with us.

+7 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. The effectiveness and characteristics of pregnancy yoga interventions: a systematic review protocol;
  2. Ardha Namaskar Parsvakonasana;
  3. Ardha chandrasana;
  4. Locust Pose;
  5. Postures of Bikram Yoga;
  6. Chair Pose – Utkatasana;
  7. Seated Forward Bend;

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