5 Yoga Poses For Pregnancy

5 Yoga Poses For Pregnancy

Image via Livestrong

Prenatal yoga can be a great way to prepare for childbirth.Yoga is a multifaceted approach to exercise that develops stretching, mental centering and focused breathing; and different poses in yoga target and enhance different organs.

Yoga is a type of practices that is connected not only with physical activities, but also helps to attain mental and soul peace.
Imagine how all these aspects are necessary during pregnancy – both the happiest and the most nervous period of life. So, yoga is a good way to keep calm and be satisfied during pregnancy. It helps not only a mother to keep fit and care for a baby, but also to be happy and relish every moment of such unique time of life.

Studies show that prenatal yoga can have many benefits for pregnant women and their babies.

Yoga benefits for pregnant women

  • Improved fluid retention and circulation.
  • Unrivaled flexibility.
  • Hastened postnatal recuperation.
  • Well exercised birth muscles for “light birthing”.
  • Decreased bouts of cramps, poor digestion, and heartburn.
  • Minimized back discomforts.
  • Enhanced posture, stability and circulation.
  • Improved pain and stress management during labor.
  • Utmost strength and health for both mother and fetus.
  • Reduced blood pressure.
  • Mental fitness.


Baddha Konasana (Cobbler’s pose)

Baddha Konasana (Cobbler’s pose)

– Sit on a mat and do the staff pose (use cushion if necessary).

– Bring both heels together, with knees facing opposite directions.

– Bend forward while keeping the spine erect as possible.

Balasana (Child’s pose)

Balasana (Child's pose)

– Kneel on a mat with both big toes touching.

– With buttocks resting on your heels, bend body forward until torso is nested in the hip-wide gap between your thighs.

– Lay both arms, palms up, on either side of the body.

– Expand back surface by stretching the neck and tailbone, and by releasing the weight of shoulders.

Dog and cat stretch


Dog and cat stretch– Get on your knees, with your legs and arms parallel.

– Cat position. As you exhale, tuck your chin, stretch your spine upwards, salnt your pelvis downwards and draw your chest and stomach in.

– Dog position. As you inhale, incline your tailbone and pelvis upside. Smoothly lift your head up and stretch out your body.

– Repeat steps for at least 5 times.

Garudasana arms (Eagle pose)

Garudasana arms (Eagle pose)

– Kneel on a mat with both big toes touching.

– Sit on your knees.

– Stretch arms parallel to the floor. Put your right arm above the left arm and bend elbows. Palms should touch each other.

– Raise arms away from the face to gain better balance.

Viparita Karani (Legs up the wall pose)

Viparita Karani (Legs up the wall pose)

– Sit in front a wall, with knees bent close to the chest.

– Lower upper body, using the elbows as support, while raising the legs up the wall.

– Entire upper body should properly rest on the floor. Hold for several minutes.

– If you get dizzy, release the pose immediately and sit up.

Source: Pishposhbaby

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 First-time moms wondering how they can keep their practice going, or looking to pick up yoga to assist through their pregnancy, have a wealth of resources at their disposal, but where do you start?  We’ve picked the best ones and rated them for you: 

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