Pregnancy Yoga for Beginners

Guide to Pregnancy Yoga for Beginners

Pregnancy is a time of happiness in every woman’s life. However, it has its ups and downs. On one hand, your body prepares to welcome a new life. On the other hand, it takes a toll on your mental and physical health. It is not just your body that undergoes a tremendous change, your mind also creates an endless ‘to-do’ list for the baby. It is when doing pregnancy yoga for beginners can help you pass through this phase without much hassle.

Yes! It is prenatal yoga being talked about. Prenatal yoga is a gentle style of yoga designed to complement the growing needs of your body during this phase. The focus of prenatal yoga is to help your body practice the right body movement, breathing, and focusing on the positive. Let us now focus on how you should practice prenatal yoga during all three phases of pregnancy.

Yoga During the 1st Trimester

During the first trimester of pregnancy, the postural changes in your body are minimal as there is not much change in the size of your belly. It is during this phase you should start working on your body. However, yoga experts advise you to not push your body beyond what feels comfortable.

Moreover, if you are already practising yoga for some time, you can continue doing so. However, do mention your pregnancy to the yoga teacher. It will help them prepare the best yoga for pregnant beginners schedule.

Yoga During the 2nd Trimester

The best time for you to start doing some pregnancy yoga poses. It is when morning sickness is at its worst and there are changes in the size of your belly. In other words, it is time you focus on prenatal yoga.

With time you should stop practising yoga asanas that require you to lie down on your belly. Moreover, avoid doing deep twists which are not comfortable.

Yoga During the 3rd Trimester

The 3rd trimester is when your belly is a big factor to consider during yoga practice. It requires you to make numerous adjustments in the yoga asanas.

Yoga experts recommend that you follow a wider stance as it helps you avoid a fall during yoga practice. It is best you avoid yoga inversions during this phase of pregnancy.

Now, let us find out what yoga poses for pregnant women you should practice.

Yoga Poses for Pregnant Women

Remember, doing prenatal yoga during pregnancy helps a lot.

With that said given below are some of the effective yoga poses for pregnant women.

1. Cat-Cow Stretch

This is the best yoga asana for expectant mothers. The cat-cow stretch gives your neck and shoulders a gentle massage and alleviates stiffness. It also tones your abdominal region, improves blood circulation, and ensures the reproductive system is functioning to its full capacity.

2. Warrior Pose

Another pregnancy yoga for beginners asana that improves balance during pregnancy. The Warrior Pose tones your arms, legs, and lower back. It is an effective yoga asana to improve your stamina.

3. Corpse Pose

Corpse Pose is an effective yoga for pregnant ladies for normal delivery asana. It helps your body relax after a yoga session. The Corpse pose offers you self-healing which is vital to avoid taking pills for the stress that increases during the later phases of pregnancy.

4. Triangle Pose

Triangle pose offers excellent mental and physical balance. This yoga asana stretches and opens your hips which helps a lot at the time of delivery. At the same time, it is quite beneficial pregnancy yoga for backpain asana that minimizes back pain.

5. Legs Up the Wall Pose

An excellent prenatal yoga pose that relieves you of backache. Legs Up the Wall asana improves blood flow to the pelvic region. It also eases swollen ankles and varicose veins, both of which are symptoms of pregnancy.

You might wonder – How will prenatal yoga help me? Read below to know the answer.

Benefits of Pregnancy Yoga for Beginners

The yoga asanas you practice in prenatal yoga sessions help you on a mental and physical level.

Keeping that in mind, given below are some major benefits of pregnancy yoga for beginners.

1. Improves Your Mood

Yoga has been known for its ability to minimize stress and manage the symptoms of anxiety. However, when it comes to prenatal yoga, it is helpful in keeping you away from prenatal depression.

2. Focuses on Pelvic Muscles

Kegel exercises are something that expectant mothers are familiar with. A major benefit of doing yoga poses for pregnant women is these focus on pelvic floor muscles which helps at the time of delivery.

3. Encourages Proper Breathing

The breathing exercises you do in a prenatal yoga session help you a lot. Breathing is an effective tool to help you beat the stress that comes with pregnancy. Moreover, it helps you experience new sensations and feelings which minimizes anxiety during pregnancy.


Women looking to have a less painful delivery should try pregnancy yoga for beginners poses mentioned above. It will help in not just a less painful delivery but also help them go through this phase of their life with less stress and anxiety.