Top Pregnancy Yoga Poses Every Mama-to-Be Should Know

Pregnancy is a beautiful journey—but it also comes with its fair share of physical discomfort and emotional overwhelm. One of the gentlest, most effective ways to support your body and mind during this time is through prenatal yoga. Whether you're brand new to yoga or already a fan, these poses are safe, supportive, and designed to help you feel more connected, grounded, and at ease.

Here are some of the best yoga poses to practice during pregnancy:

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Why it helps:
Gently warms up the spine, eases back pain, and encourages pelvic mobility—especially helpful in the third trimester.

How to do it:
Come onto hands and knees, wrists under shoulders, knees under hips. Inhale as you lift your chest and tailbone (cow), exhale as you round your spine and tuck your chin (cat). Flow slowly with your breath.

2. Child’s Pose (Balasana)

Why it helps:
A soothing rest pose that stretches the lower back and hips while calming the nervous system.

How to do it:
Knees wide, big toes touching, gently fold forward with arms stretched out or resting by your sides. Use a bolster or pillow under your chest for extra support as your belly grows.

3. Goddess Pose (Utkata Konasana)

Why it helps:
Strengthens the legs and pelvic floor, opens the hips, and builds endurance—great for labor prep!

How to do it:
Stand with feet wide, turn your toes out, and bend your knees deeply (like a sumo squat). Hands can be at your heart or lifted for an extra challenge.

4. Supported Low Lunge (Anjaneyasana)

Why it helps:
Opens up the hips and stretches the hip flexors, which get tight from sitting or carrying extra weight.

How to do it:
Step one foot forward into a low lunge with your back knee down (place a blanket underneath if needed). Keep your chest lifted and hands on blocks or your front thigh.

5. Bound Angle Pose (Baddha Konasana)

Why it helps:
Encourages hip opening, improves circulation in the pelvic area, and is incredibly grounding.

How to do it:
Sit with the soles of your feet together and knees falling out to the sides. Sit up tall or gently fold forward, using pillows under your knees for support.

A Few Safety Tips:

• Always listen to your body. If something feels off, skip it.

• Avoid lying flat on your back after the first trimester.

• Use props (pillows, bolsters, blankets) for support and ease.

• Stay hydrated and don’t push into discomfort.

🌸 Pregnancy Yoga Is About Connection, Not Perfection

These poses aren’t about mastering the perfect form—they’re about tuning in, honoring your changing body, and giving yourself the care you deserve. Whether you have 5 minutes or a full hour, a little movement can make a big difference in how you feel.

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