7 prenatal yoga poses for you and your baby

Jun 19, 2018 | Read time: 5 mins

Jun 19, 2018 | Read time:


As the saying goes – There is no better feeling than the movement of life inside you. Pregnancy and childbirth are one of the most fulfilling experiences women go through that are both challenging and rewarding at the same time. It is that lovely period when you realize that happiness lies in the simpler things in life. However, nurturing a baby inside your body can be physically and mentally exhausting, with all the precautions to take during pregnancy. One way to beat the stress and calm those nerves is by embracing the therapeutic effects of prenatal yoga poses. Yoga is great for stretching, strengthening and emotionally preparing yourself for the miracle of childbirth. Let’s take a look at a few safe and effective prenatal yoga poses for you and your baby.

Tadasana – The mountain pose

Tadasana is one of the fundamental poses of yoga which works wonders on pregnant women. It helps in aligning your body and improves balance, especially since your centre of gravity shifts with the growing baby.

Start by standing with your feet hip-width apart and your toes pointing straight. Join your hands together close to your heart, with your fingers pointing upwards. Close your eyes and breathe in and out slowly and steadily. You can also extend your hands above your head and arch your back if you feel comfortable doing it.

Agnistambhasana – The ankle-to-knee pose

When it comes to prenatal yoga poses, Agnistambhasana is one of the most common and effective positions practised by expecting mothers around the globe. It is the best pose to cure and prevent lower back pain. It opens up your hip and relieves your lower back while making space for your belly.

Be seated on the ground with relaxed shoulders and feet on the floor. Then, cross your legs in such a way that your right ankle is on your left knee and your left ankle is under your right knee. Relax your arms on the sides of your body, close your eyes, calm your senses, and breathe as you count the blessings you’ve been gifted in life.

Balasana – The child pose

The child pose is one of the most-relieving prenatal yoga poses that help take the pressure off your belly. It is especially helpful to shift the weight of your growing baby away from your hip bones during the advanced stages of pregnancy.

Begin by kneeling down on a yoga mat and be seated on your heels. Let the top of your feet fall flat on the mat and make your two big toes touch each other. Once you get comfortable in this position, widen your hips and bend down slowly, making your forehead touch the mat. As you do this, you will be able to feel the weight shifting from your hip bones, relieving them of the pressure. If you feel comfortable, you can extend your hands above your head and relax.

Malasana – The squat pose

Contrary to popular belief, women tend to become very flexible during pregnancy because of the release of a hormone known as Relaxin. Due to this, expecting mothers tend to enjoy the relaxing effects of the squat pose, which is one of the best prenatal yoga poses if you are looking for a cure for tight hips.

You can use a low stool in the prenatal version of the squat pose. Start by sitting on the stool and extending your feet in front of you. Then, slowly and steadily, bend your right knee and place your right foot close to your seat. Repeat the same with your left leg. Make sure your feet are placed a little wider than your hips. Bring your hands in front of you in prayer position, close your eyes and breathe rhythmically. If you feel comfortable, ask your partner to remove the low stool and enjoy the relieving stretch offered by the squat.

Matsyasana – The supported fish pose

Matsyasana tops the list of prenatal yoga poses for you and your baby since it helps in providing overall relief. It opens up your hips, stretches your abdominal muscles and relieves the stress on your back with a small back bend.

You will need two yoga blocks for the supported fish pose. Sit on the yoga mat and place the two blocks behind you. Place one where the back of your head will be meeting your mat and place the other right at the centre – where your mid back will touch the mat. Now, fold your feet in such a way that the soles of your feet touch each other, with your knees comfortably falling on either side. Slowly and steadily, lie on the yoga blocks placed behind your back, till you find a comfortable position. You can extend your hands to your sides to experience complete relief.

Bitilasana – The cat and cow pose

Prenatal yoga poses are not only great to help you deal with pregnancy-related problems, but are also the best to physically and mentally prepare you for labour. The cat and cow pose is one such pose that works wonders on expecting mothers. It helps in enhancing your mood, energising your body and even boosting the production of breast milk. Additionally, it can be practised in all the stages of pregnancy, making it one of the best prenatal yoga poses.

Start by kneeling on a mat and getting down on all fours. Curl your toes towards the ground and make sure your fingers are parallel to the side edges of your mat. Slowly breathe in, arch your back, point your tailbone upwards and look up to form a cow pose. Then, round your back, look down and slowly exhale forming a cat pose. Alternate these two poses, slowly and steadily with each breath and refresh your body and mind.

Ujjayi Pranayama – Belly breathing

Prenatal yoga poses are also inclusive of vigorous breathing exercises that help in calming the body and rejuvenating the mind. These exercises can be practised during labour as well, to boost your confidence and prepare you for the most memorable chapter of your life.

Sit in a comfortable position, with your legs crossed and palms on your knees. Make sure your spine is straight and in line with your shoulders. Place one hand in front of your mouth, inhale through your nose and exhale rapidly through your mouth, as if you are trying to fog your hand. Repeat this procedure for a couple of minutes to feel instantly fresh and energised.

These prenatal yoga poses are guaranteed to elevate your senses and make you feel calm and composed throughout your pregnancy. If you are looking for childcare and playschool for your precious newborn, make sure you check out KLAY Schools to give your little one the holistic care and attention they deserve. You can also read our blog on interesting children’s room design ideas to give your child a warm and cosy welcome into this world.

Get to know us better!