Top 4 Yoga Poses for Pregnant Women

Pregnancy is a very sensitive time for women. The physical demands of labor, birth, and motherhood weigh heavily on the health and overall physiological wellbeing of the mother requires special care and strengthening exercises. Most women who have given birth more than once confess to compromising gym habits. For the sake of high sensitivity of maternity condition, they feel a critical need for some form of exercise which is relaxing as well as energizing.

The following Yoga Poses for Pregnant Women have stood the test of maternity challenges:

Vakrasana for Reconfiguring Center of Gravity


The centre of gravity in a pregnant woman goes through a shift. With the advancing stages of maternity, the centre of balance moves upwards. As a result, the risk of tripping or wrong stepping increases. Practicing gym workouts in this critical condition may prove immensely risky.

To reconfigure your centre of gravity and related body balance, resort to restful sitting yoga sanas like the vakrasana or the twisted posture. Sit erect with feet stretched parallel to the front, arms raised to shoulder level and palms facing down while inhaling deeply. Hold this gesture for the full span of inhalation and then continue to the next lapse regulated by exhalation. As you breathe out, bend your body downwards at the right, stretching your head and hands forward and repeat that on the other side too. In this asana, the sensitive belly region remains in rest while blood circulation is enhanced in the rest of the body circuit.

Utkasana for Stiffened Hips


The state of pregnancy induces stiffness from lack of movement. The accumulating heaviness discourages mobility causing acute rigidity in the joints. Start practicing the chair pose or Utkasana from your very early days of pregnancy to stave off this symptom.

Come to a standing position with both feet apart by at least 12 inches, keeping them parallel to each other. Breathe in slowly for a couple of seconds and synchronize this with coming onto your tiptoes, and spreading the arms to shoulder level.

Bhadrasana for Relaxing Abdominal Muscles


This posture is very effective Yoga Poses for Pregnant Women for first-time mothers. The abdominal cavity needs to expand during pregnancy but sudden expansion might cause internal cramps. To strengthen your abdominal muscles during your first trimester and to protect the fetus, the practice of bhadrasana is recommended.

Sit cross-legged on your morning yoga mat and slowly uncross your limbs bringing the heels in a closed form. While completing this movement, breathe through your nose and exhale through your mouth. Slowly, try to tuck in the closed feet towards the crotch as much as possible. Decide your own time and loosen the closed position when the strain becomes too much to bear.

Vajrasana for Relieving Acidity


Among the troubles that pregnancy comes with, digestion problems verging on an acute case of acidity is common in most. To regulate the acid-base proportion in the body, pregnant women are advised to perform vajrasana.

Keeping your toes together with your knees closely joined, form a bucket like a niche to sit upon. You must straighten your spine sternly and place your hands softly on the knees. Now, begin the inhalation through the nose and exhalation through the mouth—an effective yogic breathing technique to reach the depths of the bowels.

Pregnancy might take a severe toll on your body but you can effectively manage any discomfort by practicing yogic disciplines in the right manner. Follow these above-recommended asanas with synchronized breathing to keep the common pregnancy affects at an arm’s distance.


Aditi Roy

Aditi Roy, a travel blogger and a yoga enthusiast, has been practicing yoga and meditation and blogging about her experience for the last 3 years. During her time with the school, she has had the opportunity to attend some amazing and life-changing retreats and yoga sessions. At present, she sits in her comfortable room, practices yoga and meditation, reads, and writes about the various things she is learning during her journey.

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