Yoga Poses Pregnancy

Exercising during a pregnancy is essential for both mom and baby’s health. Yoga is one of the best exercises for expectant moms as it helps alleviate pregnancy discomforts, while conditioning the body and mind. Pregnancy yoga helps connecting with your baby and encourges the natural birthing process. It can also help in reducing fatigue, stress, leg cramps and back pain.

Cat-Cow Pose

Pregnant woman in Cat-Cow Pose

The Cat-Cow pose is a great yoga pose for expectant mothers. This pose helps to open up the spine and bring mobility to the back muscles. It also helps to strengthen the abdominal muscles, and adds to the range of movement for easier delivery.

Butterfly Pose

The Butterfly Pose is both calming and balancing. This yoga pose helps to open the hips and relaxes the muscles on the thighs, groin and pelvis. It helps to reduce sciatic pain, and also relieves swelling around ankles.

Supported Squat Pose

Pregnant woman in Supported Squat Pose

The Supported Squat Pose is especially beneficial during delivery. During the delivery, it allows the hips and pelvic to open naturally and allows the baby to descend quickly. It also helps to reduce labor pain, and increases the strength of the thighs, knees and ankles.

Opening the Hips Pose

Pregnant woman in Opening the Hips Pose

The Opening the Hips Pose is another great yoga pose for expectant mothers. It helps to open the pelvic area by providing a gentle opening to the hips, groin, and inner thighs. This pose also helps to relieve backaches, sciatica and leg cramps.

Child’s Pose

Pregnant woman in Child's Pose

The Child’s Pose is a calming, restorative pose which also helps to strengthen the abdominal muscles. It helps to create space in the spine, improve posture and digestion. It also helps to relax the nervous system and reduce stress, fatigue, and leg cramps.

Destressing Pose

Pregnant woman in Destressing Pose

The Destressing Pose is perfect for relieving stress and tension. This pose helps to stretch the shoulder and neck muscles, while also releasing tension and promoting relaxation. It helps to improve posture, and also alleviates anxiety.

Butterfly Pose on the Wall

Pregnant woman in Butterfly Pose on the Wall

The Butterfly Pose on the Wall provides a gentle traction to the lower spine and moves the hips posteriorly which helps to avoid back pain. It also helps to relieve the strain on the legs and sacroiliac joint, and can provide pain relief in the lower back.

Cobra Pose

Pregnant woman in Cobra Pose

The Cobra Pose helps to strengthen the shoulders, arms and upper back muscles. It can also help in restoring tone of the abdominal muscles, while also lengthening the lower back muscles which helps in providing relief from common pregnancy discomforts.

Pregnancy Yoga, 12 Best Yoga Exercises for Pregnant Women