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30 Good Yoga Postures for Pregnant Women | Great Pregnancy Exercise 20231

May 11, 2021September 24, 2023 by Christina

Yoga is an ancient form of exercise. Yoga is a spiritual way to relax body and mind. If you practice yoga regularly, then you will be in trouble during pregnancy. In the time of pregnancy women need to move carefully, their mode swings, feel uncomfortable or pain in legs. There are many toga postures that are good for pregnant woman ensuring relief from period for nine months. Here are some good yoga poses for pregnant women. A pregnant women must go through some consideration before go for a yoga pose.

1. Vakrasna (Twisted pose)

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Extend shoulders, hips, back. Sit on the floor with your legs stretched. Cross right foot over the left thigh, bend left knee. Point the right knee to the ceiling. Place left elbow to the outer side and right hand on the floor. Stay for a minute, Switch sides and repeat.Your spine, legs, hands, neck are exercised and treated withgentle massage to abdominal organs.

2. Utkatasana (Chair pose)

9 Good Yoga Postures for Pregnant Women

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This pose strengthens your thigh and pelvic muscles. Stand rose with feet 12 inches apart keeping your feet parallel to each other. Inhale for 2 seconds and raise your heels and arms to shoulder length. Exhale slowly; sit in squat pose on the toes. If you don’t feel comfortable on the toes stand normally keeping feet flat on the ground. Breathe out hands down and heels down simultaneously.

3. Konasana (Angle pose)

9 Good Yoga Postures for Pregnant Women

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Flexibility of fat and waist remains under control in waist area. Stand vertical with feet a couple of feet apart. You can do this pose with the support of wall. Elevate your right hand up keeping the elbow straight. While you inhale, bend sideward towards your left. Exhale, come back and put your hand down.Repeat the process on other side.

4. Paryankasana (Ham’s pose with one leg)

9 Good Yoga Postures for Pregnant Women

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This asana will make your abdominal, pelvic and thigh muscles strong. Lie down on your back, Straighten legs, Keep the knees together.Breathe normally and hold the position as long as you’re comfortable.Repeat the same on other side.

5. Hasta Padangusthasana (Extended hand to big toe pose)

9 Good Yoga Postures for Pregnant Women

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This process Strengthens pelvic and thigh muscles. Lie down on your back and Keep your body in one line. Keep your hands in T-position facing the palmsdown.Slide right leg towards your right side and don’t try very hard. Hold your toe with your right hand or close to the right hand. Do the same on opposite side repeatedly.

6. Butterfly pose

9 Good Yoga Postures for Pregnant Women

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Butterfly pose strengthens inner thighs and pelvic area.Sit on the mat with stretched leg. Keep your legs in contact with the floor, sit vertically without falling towards. Place your hands on knees and remain the till the time you feel comfortable. Get normal and repeat the process.

7. Parvatasana (Mountain pose)

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This pose will remove your backache during pregnancy. Sit on the mat in any form of sukhasna, padmasana or ardhapadmasana. Sit straight and inhale, raising your arm joining your palm in prayer position. Elbows straight, hands near ears. Hold the position for a few seconds and come back to normal position again.

8. Yastikasana (Stick pose)

9 Good Yoga Postures for Pregnant Women

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Corrects posture, body gets stretched, relieves body tension. Lie down on your back, straighten your legs and Keep the body straight. Knees and feet are together. Inhale and raise your hands rest them on the floor and extend forward. Exhaleand get your hands back into normal position. Repeat several times.

9. Safety Measures

9 Good Yoga Postures for Pregnant Women

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Pregnant women who have asthma condition can try the above mentioned pose but shouldn’t hold or suspend breath during the practice. In trimesters there are certain exercises than should not be carried out by all. Avoid forward curving poses as they might pressure on the abdomen. Poses that need to lie down on the weight of stomach do not ever do that.

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30 Good Yoga Postures for Pregnant Women Great Pregnancy Exercise (1)