Five Pregnancy-Friendly Yoga Poses - MamyPoko India Blog
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Five Pregnancy-Friendly Yoga Poses

Alternative Text By: MamyPoko | July 18, 2022

As a soon-to-be mother, you would try everything for the little one in your belly – from a proper nutritious diet to DIY tiny clothes for them. You become a mother when you give birth, but preparations for delivery start when your baby is a single cell. Along with all the tips and tricks you would learn during pregnancy, you probably already know that physical activity can be great.

Yoga is a safe and effective exercise for pregnant women because slow movements and deep breathing can help relieve the stress associated with pregnancy while preparing the body for labour. Yoga can play a significant role in helping you remain healthy during your pregnancy. It can increase flexibility and strength, improve breathing and relaxation during delivery, prepare you for giving birth, and help with postpartum recovery. Other benefits are: toning muscles, calming the nervous system, and improving blood circulation.

Some effortless yoga poses have been used to relieve pain, stiffness, and pained muscles during pregnancy.

The Twisted Pose

Twisted Pose is a great beginner twist as it helps to open your hips and sit bones. It can help to reduce back pain, improve posture and relieve stress in the neck. To perform this asana,

  • Step 1: Sit down with a straight back; your legs must be stretched out from the front.
  • Step 2: Slowly inhale while raising your arms to shoulder height. Ensure that the hands are pointing downward.
  • Step 3: Now, slowly exhale while gently rotating your body sideways. You should turn your waist area.
  • Step 4: Move to your right side from your left side at the waist while simultaneously moving your hands and head to the same side.
  • Step 5: Try to move your arms as far back as possible without feeling uncomfortable.
  • Step 6: Return to your starting position after taking a deep breath. Continue on the opposite side.

The Full Butterfly Pose:

A classic hip opener, Butterfly Pose is suitable for expectant mothers. This yoga posture is an excellent way to stretch your quads and hip flexors, as well as help to improve flexibility.

  •  Step 1: Sit down comfortably and stretch your legs in front of you.
  • Step 2: Now, you need to touch your legs by bending your legs
  • Step 3: Make sure your heels are placed close to your body.
  • Step 4: With your hands, hold your feet. You need to relax your inner thighs.
  • Step 5: Now bounce your knees up & down.

 Repeat 10 to 20 times and relax. This asana will help you to settle your legs and ease any signs of tiredness. It will also help to release tension and stress from the muscles in your inner thighs.

The Chair Pose:

During pregnancy, you can use the chair pose. The goal is to prepare for building core strength, flexibility, and balancing.

  • Step 1: Stand upright and put your feet apart.
  • Step 2: Inhale slowly, lifting the arms.
  • Step 3: Next, exhale while bending your knees in a squatting position.

Repeat this position 5 times and place your feet wider than your hip’s width for better balance. It may also help if you try sitting on a firm pillow or blanket to rest on between each leg.

The Ham’s Pose with one:

This asana strengthens the abdominal, pelvic, and thigh muscles.

  • Step 1: Stretch both legs forward by lying down on your back, and make sure your knees are touching.
  • Step 2: Next, fold your right leg in the knee at the side of your posterior.
  • Step 3: Take a regular breath. Hold the position for as long as it is comfortable. Set your leg up straight.

The Extended Side Angle Pose:

This pose strengthens and stretches the legs, hips, and hamstrings.

  • Step 1: Stand up straight and open your legs; make sure they align evenly apart with your shoulders.
  • Step 2: Start by bending one leg at the knee and extending the other sideways. Keep your arms in front of you.
  • Step 3: Raise the opposite arm upwards, keep it straight and stretch towards your head.
  • Step 4: Keep your other hand at the elbow and place it on the knee.
  • Step 5: Maintain the position for a few seconds and then return to your starting position. Next, repeat the process while switching the positions.


The benefit of these asanas is plentiful; regular activity releases many ‘endorphins,’ or happy hormones, which keep a mother upbeat and cheerful, eliminating irregular mood swings. Pregnancy can affect one’s health, especially those with limited physical activity. A pregnant woman must consider her health history before beginning the exercises. Before starting yoga, beginners should consult their doctor due to past medical history and any existing diseases. One should always have your loved ones or a caretaker beside you while performing these yoga poses; make sure they are physically strong enough to support you. Always keep a towel and water bottle beside you for hydration. Choosing a spacious room or an outdoor place to breathe fresh air during yoga is essential. The first trimester is the most crucial,, and the chances of miscarriage are high; therefore, the utmost caution should be taken during this time. Being happy is an essential key to a healthy pregnancy. Don’t force your body or push your limit. Every pregnancy story is different from others, so try not to compare your journey. Cause only you know what is good for your body and that little bundle of joy in your belly.

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