Pregnancy is an incredible experience, but it’s no secret that it comes with its share of physical and emotional shifts. As your body transforms to make space for a growing baby, you may feel everything from backaches and fatigue to mood swings and swelling. While you can’t control all the changes, you can manage how your body responds—and that’s where yoga comes in.
You don’t have to be a yoga expert to benefit. With the right moves, you can ease discomfort, stay active, and stay centered throughout your pregnancy. Below are five gentle yoga poses you can safely practice during all three trimesters. They’re simple, effective, and adaptable as your body grows.
Why Yoga During Pregnancy?
Yoga supports your pregnancy journey in more ways than just movement:
- Improves circulation and reduces swelling
- Strengthens muscles to support the spine and growing belly
- Helps with breathing, focus, and preparing for labor
- Reduces stress and anxiety
- Encourages better sleep
These benefits make yoga one of the best low-impact workouts for expecting moms—when practiced safely.
Now, let’s dive into five poses that adjust easily through every trimester.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle movement between two poses keeps your spine mobile and eases back tension—something every pregnant woman deals with at some point.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Inhale, drop your belly slightly and lift your chest and tailbone (Cow).
- Exhale, round your back, tuck your chin and pelvis (Cat).
- Move slowly with each breath, repeating 5–8 times.
Why it helps:
Relieves lower back pressure, encourages spinal flexibility, and promotes deep breathing—all essential throughout pregnancy.
Trimester tip:
As your belly grows, keep the movement smaller to stay comfortable.
2. Wide-Knee Child’s Pose (Balasana Variation)
This is your go-to resting pose. It’s calming for the nervous system and creates gentle space in the hips and lower back.
How to do it:
- Kneel on the mat and widen your knees while keeping your big toes touching.
- Gently lower your torso forward, resting your forehead on the mat or a pillow.
- Extend your arms forward or let them relax by your sides.
Why it helps:
Relieves hip tension, calms the mind, and helps stretch the back and shoulders.
Trimester tip:
In the third trimester, use a bolster or cushion under your chest for support.
3. Supported Bound Angle Pose (Baddha Konasana)
Also known as Butterfly Pose, this gentle hip opener is excellent for pelvic mobility and relaxation.
How to do it:
- Sit tall with the soles of your feet touching and knees dropped to the sides.
- Place pillows or yoga blocks under your knees if they don’t touch the floor.
- You can stay upright or lean slightly back with support behind you.
- Rest your hands on your belly or knees.
Why it helps:
Promotes circulation in the pelvic area and gently opens tight hips, especially helpful as your body prepares for labor.
Trimester tip:
In the later stages, practice this with back support to avoid leaning too far back unsupported.
4. Seated Side Stretch
This pose helps with spinal mobility and creates space in your torso, making breathing easier—especially important in the second and third trimesters when things start to feel crowded.
How to do it:
- Sit in a comfortable cross-legged position.
- Place your right hand on the floor beside you, inhale, and raise your left arm.
- Exhale and lean gently to the right, stretching through the left side.
- Hold for a few breaths and switch sides.
Why it helps:
Relieves tension along the waist and ribcage, supports better breathing, and strengthens posture.
Trimester tip:
Use a folded blanket under your hips if sitting cross-legged becomes uncomfortable.
5. Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose is a lifesaver after a long day. It reduces swelling in the feet and legs, calms your mind, and improves blood circulation.
How to do it:
- Sit sideways next to a wall and gently swing your legs up as you lie on your back.
- Your hips can be close or a few inches from the wall depending on comfort.
- Support your head with a pillow and let your arms rest by your sides.
Why it helps:
Soothes tired legs, reduces fluid buildup, and encourages mental stillness.
Trimester tip:
If lying flat is uncomfortable in the third trimester, elevate your head and upper body with cushions or blankets.
Safety Tips for Practicing Yoga During Pregnancy
- Listen to your body: If something feels wrong, stop. There’s no need to push.
- Avoid lying flat on your back after the first trimester for long periods.
- Don’t overstretch: Pregnancy hormones loosen your joints, making it easier to go too far.
- Stay hydrated and avoid overheating.
- Use props like cushions, blocks, and bolsters—they’re your best friends.
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