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Due to unhealthy lifestyles and poor eating habits, many women experience complications during pregnancy. The likelihood of a normal delivery has significantly decreased, leading to an increase in cesarean sections. Even in cases of normal delivery, women often face various challenges and require considerable time to recover. Practicing yoga asanas during the first seven months of pregnancy can be highly beneficial. It helps maintain the health of both the mother and the baby, while also reducing the risk of pregnancy-related issues and discomforts. We, therefore discussed on yoga poses for pregnant women in this article.
Pranayamas for Pregnant Women
Just Like Yogas every pregnant woman must do pranayamas and deep breathing until the third trimester (week 29 to week 40). This keeps both the mom and baby healthy while boosting good blood flow throughout the body. However, pregnant women be very careful performing pranayamas. Listen to your body first. Doctors suggests doing kapalbhati, anumlom vilom and bhramari for good physical and mental health.
Yoga Asanas for Pregnant Women- Third Trimester
In the third trimester, practicing poses like Vakrasana, Utkatasana, and Konasana can help support the baby’s health and keep the body active. Always consult a healthcare professional before starting any exercise routine during pregnancy.
What is the Best Position to Sit During Pregnancy?
Sit upright with your shoulders relaxed and pulled slightly back. Ensure your buttocks are touching the back of the chair. Place a back support—such as a small rolled-up towel or lumbar roll—at the natural curve of your lower back for added comfort and alignment.
Can you Jump While Pregnant?(Skipping Rope)
Due to the serious risks involved, experts strongly advise against jumping, skipping, or similar high-impact activities during pregnancy. It’s always best to choose safe, low-impact exercises to protect both mother and baby.
Is Forward Bending Harmful During Pregnancy?
No forward bending not inherently harmful but it depends on how its done and when its done. With proper technique, many forward bends if safely done its beneficial. Especially in the first and second trimesters.
5 Best Yoga Poses for Pregnant Women
Here are five top yoga poses that help pregnant women ease physical discomfort and get the body ready for labor and delivery.
Cat Pose
Also known as Marjaryasana (Cat) pose. Start on all fours with hands under shoulders and knees under hips. Drop your belly slightly, lift your head and tailbone. Exhale as you round your spine, tuck your chin to your chest, and gently draw your belly up. This yoga pose improves spinal flexibility and posture.
Balancing Table Pose
Balancing Table Pose (Dandayamana Bharmanasana) is a foundational yoga pose that helps improve balance, coordination, and core strength. It’s often included in beginner to intermediate yoga flows.
Start on all fours, then slowly extend your right leg straight back while reaching your left arm forward. Find your balance, engage your core, and hold steady for 3 to 5 deep breaths. When you’re ready, gently switch sides and repeat. Let the movement feel strong yet calm. This pose challenges your core and helps build strength in your abdominal muscles, best for labor time.
Downward Facing Dog Against a Wall
This pose relieve back tension and encourage better posture. Gently bend yourself downward stretching the spine, shoulders, hamstrings, and calves. Without putting pressure on the belly.
Goddess Pose
Try a wide-legged squat with or without wall support—just go with whatever feels most comfortable. This pose builds strength in your legs and pelvic floor while gently opening the hips. All of these are important for a smoother birth experience.
Bound Angle Pose
Also known as bound angle pose or butterfly pose, you stay in a seated posture that bound to stretch your inner thighs, groin and knees. Spine straight, bring soles of the feet together and stay in that position. Just breath deeply and let gravity work gently.
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