Yoga for Pregnant Women – Best and Useful Yoga Asanas (Poses) During Pregnancy

Yoga for pregnant women help in to claim many health benefits, Which includes normal delivery, reduce stress, relieves headaches, improves blood circulation, increases stamina, reduce back pain and more.

Pregnancy is the most blissful and one of the happiest moments of a woman’s life. During pregnancy, attention is needed by the women’s body. If the mom is healthy, then the child be born healthy. Therefore, women should do yoga together with following a diet that is good within this period of time.

Yoga also helps the pregnant woman’s mind gets calm with flexibility within the body. It keeps your system healthy both physically and mentally. But in this point, women should also be mindful while performing yoga.

Yoga is an ancient and traditional form of exercise that will not only improve strength and endurance but enhance the overall quality of life. The asanas in yoga focus on mental and physical well-being and also allows one to achieve relaxation and serenity.

In this article I have mentioned the 10 powerful yoga asanas (poses) for pregnant women. You don’t need to do all of this together, you can do according to you wish.

Badhakonasana (Butterfly Pose)


Badhakonasana helps you to improve flexibility in the hip and groin region. It also helps in Pain, relieving and alleviates fatigue, and also helps facilitate smooth delivery when practiced until late pregnancy.

Tadasana – The mountain pose

Tadasana is just one of the basic poses of prenatal yoga which works wonders on pregnant women. It helps in aligning your body and improves balance, especially because your center of gravity changes with the baby that is growing.


Pregnancy can include an onslaught of feelings. You might feel stressed, sad, excited and happy all. Meditation will help in reduce and relieve headaches, anxiety and improve comfort.

Marjariasana (Cat Stretch)

Marjariasana Stretches the neck and shoulders, alleviating stiffness. Keeps the backbone bone elastic. This is useful since the spine has to support more weight during pregnancy. It also strengthens the gut and Improves blood flow, ensuring the reproductive organs are well ventilated.

Konasana (Standing Sideways Bending One Arm & Both Arms)


Konasana Keeps the spine flexible, Stretches and tones the arms, legs and abdominal organs. It also helps in alleviate constipation, a common symptom of pregnancy.

Veerbhadrasana (Warrior Pose)

Veerbhadrasana strengthens your Shoulders, arms, legs, ankles and back and Opens yours hips, chest and lungs. It encourages good circulation and respiration and also Improves stability and balance.

It stretches yours arms, legs, shoulders, neck, belly, groins and anklese energizes the entire body

Trikonasana (Triangle Pose)

Trikonasana maintains your physical and mental balance. Especially useful for pregnant women, since their center of gravity shifts. It also stretches and opens the hips, which can be a big help during delivery, and also reduces back pain and stress.

Viparita Karani (Legs up the Wall Pose)


Viparita Karani asana regulates blood flow. Alleviates menstrual cramps. Relieves swollen ankles and varicose veins. It also helps testicular, improve men fertility, and ovarian problems in men and women respectively. Viparita Karani asana improves digestion, restores tired legs.

During pregnancy it helps in relieves the backache, and improves the flow of blood to the pelvic region. It also eases swollen ankles and varicose veins, which is the common symptom of pregnancy.

Shavasana (Corpse Pose)

Shavasana calms the brain and helps relieve stress and mild depression. It also helps body to repairs cells. This helps self-healing which is vital, as pregnant women should avoid taking pills. Shavasana also helps in reduce headache, fatigue, and insomnia, and helps to lower blood pressure.

Nadi Shodhan Pranayama (Alternate Nostril Breathing technique)

Nadi Shodhan Pranayama helps in relaxing the mind, maintains body temperature, and Enhances oxygen supply which helps with the baby’s growth.

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