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Beneficial Yoga Poses During Pregnancy

Beneficial Yoga Poses During Pregnancy

Pregnancy is an important stage that causes many physical and emotional changes to a woman’s body. Keeping regular workouts is beneficial to the health of the body and mind. Yoga is a perfect choice for expecting mothers due to its gentle and adaptable poses. We are going to talk about some yoga poses that are well-suited for pregnancy.

  1. Cat-Cow Stretch


The Cat-Cow Stretch is a great way to relieve back pain and improve spinal flexibility. Start on your hands and knees, inhale as you arch your back and lift your head (Cow Pose), and exhale as you round your back and drop your head (Cat Pose). This gentle movement can relax your body and calm your mind.


  1. Prenatal Tadasana (Mountain Pose)


Tadasana is a basic pose to promote body awareness and balance. Stand with your feet hip-width apart, grounding firmly through your feet, and lengthen your spine. As your belly grows this pose can help you keep proper alignment and strengthen your legs. 


  1. Triangle Pose


The triangle Pose is a gray way of stretching and opening the hips and sides of the body. Stand with your legs wide apart, extend one arm towards the front, and lower it to touch your shin, ankle, or the floor. This pose can reduce the discomfort in the hips and groin. Meanwhile, it can also enhance overall flexibility.


  1. Modified Child's Pose


Child’s Pose is a relaxing posture to comfort your back and pelvis. Begin on your hands and knees, then sit back on your heels while extending your arms forward. As your belly grows, it is better to use equipment such as cushions or blocks to support your upper body, ensuring comfort during the practice.


  1. Warrior II Pose


Warrior II is perfect for strengthening the legs and improving balance. Stand with your legs wide apart, bend one knee, and extend the other leg behind you. Open your hips and arms wide, gazing over the fingertips of the extended arm. This pose enhances stamina and stability, essential during labor.


  1. Sukhasana (Easy Pose) with Pranayama

Sukhasana can reduce stress and calm your mind by practicing with pranayama. Sit comfortably with crossed legs, place your hands on your belly, and engage in deep, mindful breathing. This combination helps to connect between mother and baby when you calm your mind.




Keeping consistent practice during pregnancy is a great benefit for both body and mind. However, it is necessary to consult with a healthcare provider before starting any exercises during pregnancy.


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