Top 10 Prenatal Yoga Poses for Each Trimester

Hi, mom-to-be! Congrats on your new adventure into being a mom! Pregnancy brings a mix of feelings—happiness, excitement, and sometimes confusion about changes in your body. With all the changes happening in your body and emotions, it’s natural to feel stressed.

During your pregnancy, it’s important to stay busy but also make sure to get enough rest. Prenatal yoga helps you connect with your body while getting stronger, more flexible, and balanced.

These perks can help you relax, reduce pregnancy symptoms, and improve your mindset. You will also learn how to handle all the changes during pregnancy.

In this guide, we will look at the 10 best prenatal yoga poses, their effects, and how to do them safely for a healthy pregnancy.

Why Prenatal Yoga is Important

Prenatal yoga is not just exercise; it’s a way to support your body and mind while pregnant. Here’s why it’s important:

  • Increases Flexibility and Power: Helps get your muscles ready for work by building power in your core, back, and pelvic areas.
  • Alleviates pregnancy discomfort: Helps relieve common pains such as backaches, swollen feet, and stress headaches.
  • Improves Blood Flow: Helps blood move better, lowering the chances of swelling and varicose veins.
  • Helps with Emotional Health: Decreases stress, worry, and changes in mood by encouraging relaxation and mindfulness.
  • Improves Sleep: Helps you sleep better by reducing restlessness and pain.

Warm-Up Exercises

It’s important to warm up before doing yoga poses. This helps get your muscles ready and can prevent accidents. Here are three easy warm-up exercises:

  • Neck Rolls: Sit comfortably and slowly move your neck in circles to release tension.
  • Shoulder Rolls: Raise your shoulders to your ears, then roll them back and down.
  • Pelvic Tilts: Stand with your feet hip-width apart and slowly tilt your hips forward and backward. This will help strengthen your lower back and core.

First-trimester yoga poses

During the first trimester, you can exercise as usual if you modify it. Build strength and release tension in your lower back and hips. Some forward-bending yoga positions are safe for pregnant women. Avoid rapid or uncomfortable forward bending.

Avoid these in the first trimester:

  • Extreme backbends, twists, forward bends, and hot Yoga
  • Avoid powerful abdominal contractions and inversions unless experienced.
  • Jumping, hopping, bouncing

1. Head-to-knee forward bend (Janu sirsasana)

It strengthens back muscles, aids digestion, and relaxes. It stretches hips, legs, and back.

Head-to-knee forward bend
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  • Sit on a cushion, block, or folded blanket with your left leg outstretched.
  • Place the left foot sole against the inside right thigh.
  • Raise arms overhead and inhale.
  • Exhale and fold forward to lengthen your front torso.
  • Put your hands on your body or the floor.
  • Maintain this position for 1 minute.
  • Flip and repeat.

2. Wide-angle seated forward bend (Upavistha konasana)

It improves hip, leg, and lower back flexibility. It strengthens the spine, lower back, and pelvis.

Wide-angle seated forward bend
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  • Sit on a cushion, block, or folded blanket with your legs out to the side, tilting your pelvis forward.
  • Raise arms.
  • Hip-bend as you fold forward.
  • Hold your big toes or hands in front of you.
  • Maintain this position for 1 minute.

3. Cat-cow pose (Marjaryasana to Bitilasana)

Cat-cow Pose gentle backbend helps relax your muscles, makes your spine more flexible, and increases blood flow. You will feel a good stretch in your neck, shoulders, and body.

Cat-Cow Pose
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  • Start on all fours.
  • Breathe in as you bend your back, drop your belly, and look up.
  • Breathe out while bringing your chin down to your chest and rounding your back.
  • Keep this calm and smooth pace for about one minute.

Second-trimester yoga poses 

Your body produces more relaxation in the second trimester. Your tendons, muscles, and ligaments relax to prepare for birth. Don’t overstretch because this may make you more flexible. Stay back from your edge to avoid pain and damage.

In the second trimester, avoid:

  • Extreme twists, backbends, and forward bends
  • Avoid powerful abdominal contractions and inversions unless confident.
  • Activities: jumping, hopping, or bouncing hot yoga lying on the back or right side

1. Bound angle pose (Baddha Konasana)

Butterfly stretches improve circulation, digestion, and relaxation. Bound Angle Pose increases flexibility and prepares your lower back, hips, and inner thighs for birth.

Bound angle pose
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  • Sit on a cushion, block, or folded blanket with your pelvis tilted forward.
  • Put your feet together. Deepen the stretch by bringing your feet toward your hips.
  • Root your lower body into the floor and stretch your spine.
  • Put hands on ankles or shins or interlace fingers beneath pinky toes.
  • Maintain this position for 1 minute. Repeat 2–4.

2. Child’s pose (Balasana)

Child’s pose helps stretch your shoulders, chest, and lower back. It makes your back, hips, and legs more flexible.

Child’s Pose
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  • Start on all fours.
  • Bring your big toes together and move your knees apart.
  • Lower your hips back onto your feet.
  • Stretch your arms out in front of you.
  • Take a big breath.
  • Stay in this position for up to 1 minute.

3. Triangle pose (Trikonasana)

This strengthening stance boosts energy and relieves neck and back pain.

Triangle Pose
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  • Start standing. Left foot forward widens stance. 
  • Left foot toes face forward. Keep the left knee straight to avoid bending.
  • To increase stability, slightly slant the right foot.
  • Rotate your hips and torso straight from the center to open them.
  • Move the left arm toward the left ankle slowly. You can place your left on a block within your left leg, on your leg, or the floor.
  • Raise your right arm above your shoulder. Right hand aside from body.
  • Hold this stance for 30 seconds. Flip and repeat.

Third-trimester yoga poses 

Your baby’s increased size may make breathing and moving harder. Relax, move softly, and rest as needed.

Avoid them in the third trimester:

  • Extreme backbends, twists, and forward bends
  • Avoid powerful abdominal contractions and inversions unless experienced.
  • Jumping, hopping, or bouncing Hot yoga Lying on the back or right side Arm balances Squats for prolapse risk

1. Warrior II (Virabhadrasana II)

Warrior II boosts circulation, body strength, and hip mobility. Also improves neck and back discomfort.

Warrior II
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  • Step back with your left foot and turn your toes left from standing.
  • The left foot inside should match the right heel. Face the side with open hips.
  • Raise your arms parallel to the floor, palms down.
  • Bend your right knee without exceeding your ankle.
  • Look over your front middle finger.
  • Hold this stance for 30 seconds.
  • Flip and repeat.

2. Garland pose (Malasana)

Garland Pose is deep squat helps loosen your hips and improves digestion. Don’t do this move if you’re likely to have a prolapse.

Garland pose
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  • Stand with your feet a bit wider than your hips and point your toes outward.
  • Gently bend your knees and lower your hips.
  • Either lift your feet or keep them on the floor.
  • Press palms together at the center of your chest.
  • Push your elbows against your legs.
  • Stay in this position for up to 30 seconds.

3. Easy pose (Sukhasana)

Easy Pose is simple sitting position helps stretch your back, loosen your hips, and clear your mind.

How to Perform Easy Pose
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  • Sit on the edge of a cushion, block, or folded blanket so your hips lean slightly forward.
  • Cross your right leg over your left leg.
  • Put your hands in any comfortable way.
  • Close your eyes and take a deep breath.
  • Hold this pose for a maximum of 1 minute.
  • Do the same on the other side.

4. Side corpse pose (Parsva Savasana)

This relaxing pose helps reduce tiredness and improve comfort.

Side corpse pose
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  • Lie down on your left side.
  • Keep your left leg straight.
  • Bend your right knee and place cushions under it for support.
  • Put a pad under your head.
  • Stay in this position and relax for 15 minutes.

Safety Precautions for Prenatal Yoga

Practicing yoga during pregnancy is beneficial, but safety is crucial. Here are some important precautions:

  • Don’t Lie Flat on Your Back: After the first trimester, steer clear of positions that require you to lie flat since they can limit blood flow.
  • Pay attention to your body: Stop immediately if any pose hurts.
  • Change Poses: Use pillows, bolsters, or blocks to stay comfortable.
  • Drink water before and after practice to stay hydrated.
  • Don’t Overstretch: Pregnancy hormones can make your muscles looser, which could lead to injuries.
  • Talk to your doctor. check with your doctor before starting yoga.

Source:

Cronkleton, E. (2022, September 15). Prenatal yoga poses for every trimester. Healthline.

Carangelo, A. (2024, February 28). The top 8 prenatal yoga poses for a healthy pregnancy. YogaRenew.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms. 

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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