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A Complete Guide Of Prenatal Yoga For Soon To Be Mamas

These are the top tips for prenatal yoga for experienced and inexperienced yoginis

Prenatal Yoga classes are an excellent way for you and your baby to start becoming familiar with different types of movements. The body has been changing during pregnancy, and you’re probably feeling pretty tight and uncomfortable. 

Your baby is getting bigger by the day, which can put a lot of pressure on your joints and muscles. So starting to take pregnancy yoga classes will help you stretch out those tight areas, strengthen the core/back and prepare for labour.

For many moms-to-be going to a prenatal yoga class is a way to bond and share experiences with other expecting mothers. You can also learn and talk about different techniques to ease the discomfort and pain that the body is going through during pregnancy.

How To Do Each Pose?

  • Your instructor will have you on the floor for most of your yoga sessions, so it is good to be aware of the following poses. 
  • Note that some of these poses are not recommended during pregnancy if you’re experiencing complications. 
  • However, consult with your doctor before trying anything new during pregnancy. Also, ask your doctor if you’re able to do the following poses during labour.


  • The first and most important thing you will be doing in prenatal yoga is learning proper breathing. 
  • You and your baby need oxygen, and it’s vital to breathe easily, deeply and slowly through both the mouth and nose for a relaxing class.

Tadasana (Mountain Pose)

  • Great way to start your yoga session. This pose focuses on strengthening the legs and back and helps open up your shoulders.

Shalabhasana (Locust Pose)

  • This is another excellent Pregnancy yoga pose that will help you strengthen the back and stomach muscles while opening up the chest area.

Bhujangasana (Cobra Pose)

  • This pose will help you open up your chest and will help relieve some of those pregnancy aches and pains.

Paschimottanasana (Seated Forward Bend)

  • Great way to stretch out the spine. This pose is beneficial for pregnant women because sitting in the same position for long periods can be very uncomfortable.

Dhanurasana (Bow Pose)

  • This pose is great because it strengthens your back while opening up the chest area, making it easier to take deep breaths.

Malasana (Seated Wide-legged squat)

  • Another excellent pregnancy yoga at home that will open up your hips and stretch your back also helps prepare for labour because when in labour, you will be squatting down to push out the baby.

Virabhadrasana II (Warrior Pose 2)

  • It is excellent because it strengthens the legs, opens up the chest area, and prepares you for solid contractions during labour.

Utkatasana (Chair Pose)

  • This pose will help open up and strengthen the legs and hips.

Urdhva Prasarita Padasana (Standing Split-leg Stretch/High Lunge Pose)

  • It is a great pose that helps strengthen your back. It also opens up your hips and is a good stretch for tired legs after walking around all day.

Urdhva Mukha Svanasana (Upward-facing Dog)

  • This pose helps open up the chest, shoulders, and spine and strengthens the arms and legs.

Child’s Pose

  • Great way to stretch out your hips, backache and tired legs after a long day on your feet.

Adho Mukha Svanasana (Downward-facing Dog)

  • This pregnancy yoga pose will help stretch out your back, legs and shoulders. It also strengthens the arms.

Utthan Pristhasana (Lizard Pose)

  • Another great hip opener will help you ease some of those achy pains in the lower back.

Savasana (Corpse Pose)

  • Not a pose but rather the final resting pose before you end your yoga session. Great way to relax and ease some stress after a long day!

Vajrasana (Thunderbolt Pose)

  • It is excellent because it helps strengthen the knees and is beneficial during labour when kneeling.

Garudasana (Eagle Pose)

  • Not a pose but rather an arm balance that will help prepare you for labour when kneeling, standing, or squatting.

Anjaneyasana (Low Lunge/Runner’s Stretch Pose)

  • Another great pose is to open up the hips and stretch out the back. It is also suitable for helping to ease some of those lower back pains during your pregnancy.

Virasana (Hero Pose)

  • This pose helps strengthen the knees and ankles and open up the hips.

Supta Virasana (Reclined Hero Pose)

  • A great pose that will stretch out your hips and back. It’s also a great way to rest after a long day of walking around.

Balasana (Child Pose)

  • A great pose that will stretch out your hips, lower back and legs while calming the mind.

Prone Cobra Pose

  • Increases circulation to the abdomen, suitable for pregnant women who feel a lot of discomfort in that area.

Tips For New Yoginis

  • Before you begin any exercise program, talk to your doctor about it. Don’t go into this thinking that yoga is just another way to work out and lose weight.
  •  Yoga should be a safe and fun activity during pregnancy, not a test of strength or endurance.
  • Remember to breathe through the pregnancy yoga poses and hold them for only five breaths. 
  • Yoga is very relaxing and strenuous for the body. If you try to do too much, you risk burning out before you can get into a groove. Start with 10-20 minutes a day and work your way up from there.
  • If at any time during yoga you feel discomfort in your abdomen or backstop, what you are doing immediately! 
  • You need to understand that yoga is meant to soothe and relax your body. Not all poses in a yoga session will be comfortable; some may even cause a little pain in certain areas that you were not expecting.
  • Do not do poses that could put pressure on your abdomen or force you into an uncomfortable position. 
  • If you are unsure if a particular pose is appropriate for you during your pregnancy, consult with your doctor or another teacher or do some online research before trying anything.



Yoga classes online are an excellent way to strengthen your body and keep yourself flexible during pregnancy. Remember that it is not just another form of exercise, but rather a way to destress and find comfort when in many uncomfortable situations during this time.