Pregnancy is a beautiful journey, but it’s no secret that it comes with physical and emotional changes. As your body grows and adapts to support new life, it’s essential to find ways to stay active, reduce stress, and prepare for childbirth. Prenatal yoga offers a gentle, effective way to do all three.
Whether you’re in your first trimester or just weeks away from delivery, it can help you maintain strength, flexibility, and peace of mind. However, it’s crucial to adapt your practice to each stage of pregnancy. That way, you can keep both you and your baby safe.
In this blog, Alpesh Yoga – trusted for yoga teacher training in Dharamshala – will discuss everything about prenatal yoga. We will share safe poses for every trimester.
Disclaimer: Our poses and insights are meant to offer added clarity. For the safety of you and your baby, always practice prenatal yoga under the supervision of a certified instructor.
What Are the Best Prenatal Yoga Poses For the First Trimester?
During the first trimester, i.e. time period from week 1 to 12, many women experience fatigue, nausea, and hormonal fluctuations. This is an ideal time to establish the foundation of your yoga practice through gentle movement and breath awareness.
Here are some yoga asanas that are safe to practice:
Cat-Cow Stretch (Marjaryasana/Bitilasana)
– It eases tension in the spine and promotes healthy spinal alignment.
– Breathe in as you arch your back (cow), and exhale as you round (cat).
Child’s Pose (Balasana)
– Provides relaxation and relieves fatigue.
– Use a bolster under your chest if needed for extra support.
Seated Forward Bend (Modified Paschimottanasana)
– Gently stretch the back and hamstrings.
– Sit on a folded blanket and separate your legs slightly to avoid abdominal pressure.
Bound Angle Pose (Baddha Konasana)
– Opens the hips and promotes pelvic circulation.
What Are the Best Prenatal Yoga Poses For the Second Trimester?
Also called the honeymoon phase, pregnant ladies should focus on strength and stability during weeks 13 to 27. Why, you ask? This might help you decrease nausea and fatigue. You will be able to improve your energy levels by performing asanas for gentle strength-building, improving posture, and maintaining flexibility. Women can also prepare their bodies for the physical demands of the third trimester and childbirth.
Here are safe prenatal yoga asanas that you can consider practicing in the honeymoon phase of your pregnancy:
Warrior II (Virabhadrasana II)
– Builds lower body strength and stamina.
– Keep feet wide apart and pelvis neutral.
Triangle Pose (Trikonasana)
– Strengthens legs and stretches the side body.
– Use a block under the bottom hand to prevent strain.
Goddess Pose (Utkata Konasana)
– Tones the pelvic floor and thighs.
– Great for labor preparation.
Side-Lying Savasana
– Instead of lying flat on your back, lie on your left side with support under your head and between your knees for deep relaxation.
Extended Side Angle (Utthita Parsvakonasana)
– Stretches the side body and strengthens the legs.
– Use a block or a forearm on the thigh to avoid overstretching.
Don’t forget to check out these resources once you’re done reading this blog:
Hatha yoga poses for beginners
Yoga poses to control the nervous system and regain calm
What Are the Best Prenatal Yoga Poses For the Third Trimester?
Okay, this phase is where your body gets heavier as your baby begins preparing for birth. Third trimester is all about gentle movement, relaxation, and breathwork. The goal is to stay active without overexertion and prepare both mentally and physically for labor.
We recommend performing these prenatal yoga poses for 15-30 minutes a day:
Supported Squat (Malasana with Bolster or Wall Support)
– Opens hips and strengthens legs.
– Helps position the baby for birth.
Butterfly Pose with Support (Baddha Konasana)
– Great for hip and inner thigh flexibility.
– Place cushions under your knees and behind your back.
Legs-Up-The-Wall (Viparita Karani, Modified)
– Reduces swelling in the legs and promotes circulation.
– Keep the upper body slightly elevated with a bolster or pillow.
Breathwork (Pranayama)
– Practice deep belly breathing or alternate nostril breathing for relaxation and focus.
– Avoid breath retention during pranayama.
Note: In case you feel uncomfortable, make sure to consult with your healthcare provider!
What are Other Safety Tips To Consider Before Starting Prenatal Yoga?
– Listen to your body. If something feels uncomfortable, skip it.
– Avoid overheating—practice in a cool, ventilated space.
– Stay off your belly and avoid any posture that compresses the abdomen.
– Modify as needed. Props are your best friend during pregnancy.
– Avoid closed twists, intense backbends, and poses requiring lying flat after the first trimester.
Prenatal Yoga For Pregnant Women: Conclusion
Prenatal yoga is not just about movement—it’s a holistic practice that nurtures your body, mind, and connection with your baby.
Ready to begin your prenatal yoga journey? Consider joining a certified prenatal yoga class, or explore guided online yoga classes specifically designed for each trimester. Your body will thank you—and so will your baby.
For those who don’t know, Alpesh Yoga is a certified yoga teacher training school known for providing 200-hour multi-style yoga teacher training to international students (Israelis, Russians), in Dharamshala.
Still have any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
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