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Are you curious about pregnancy yoga..?

These days, many women choose to do yoga during their pregnancy. After all, yoga has a lot of different benefits for women who are pregnant.

While yoga can be beneficial to anyone, moms-to-be can really enjoy some excellent benefits during their pregnancy, making pregnancy and even delivery easier. For me personally, using prenatal yoga to learn breathing and relaxation was great preparation for giving birth.

In this article, you’ll find prenatal yoga benefits and tips per trimester. Have fun! :-)

Pregnancy Yoga Tips And Benefits

The Benefits of Pregnancy Yoga

There are quite a few great benefits to using yoga while you are pregnant.

Increased Flexibility

One benefit of doing pregnant yoga is that it can help you to increase flexibility, which can help to create more space for the baby. It can help to get rid of some of the pain that comes with fetal growth that many women experience.

Reduced Stress

Another benefit is that yoga helps women who are pregnant to reduce stress.

For many women, pregnancy can be a stressful time, and yoga can help to at least provide temporary relief for some of the stress they are going through, which is beneficial for women and for their babies.

Teaches Breathing

Pregnant yoga also teaches a lot about breathing and meditation. These two things can be invaluable when women go through labor and delivery. With the right breathing and movements from yoga, many women are able to get through delivery with less pain without having to take drugs.

Shape, Sleep, Posture

There are several other benefits as well that pregnant women can enjoy.

Yoga can help them more easily get into shape after pregnancy, it can help them to keep good posture, and can also improve their sleep.

Yoga During First Trimester

During the first trimester, a woman’s body is going through many changes; pregnancy yoga can be helpful. Although you may be a bit self-conscious, you may want to enroll in a prenatal yoga class where you are with other women who are pregnant as well.

Yoga poses like the Triangle, Pigeon, and Warrior II are poses that can open up your hips, making birth easier for you. You’ll find video clips showing many prenatal yoga poses here.

If you want to try 1st-trimester yoga at home, check out this video. You can easily follow it; it is gentle and only 12 minutes long.

Gental yoga - 1st trimester yoga sequence

Yoga During Second Trimester

The second trimester is one of the best times to practice yoga since you are past some of the morning sickness, yet you are not in the huge-feeling last months of pregnancy.

It’s a good idea to continue using poses that open the hips, like the Knee to Ankle, and previously mentioned poses. Using positions that are on all fours, such as Cat-Cow, is also great for keeping your baby in the right birth position.

For a wonderful pregnancy yoga sequence for the second trimester, check out this video. It is a bit longer – 33 minutes, and can safely be done during the first trimester too.


Yoga During Third Trimester

Although you’ll be bigger and feeling less than graceful during the third trimester, there are still some great yoga positions that you can do. Just avoid holding poses for too long and make sure you have something to provide you some balance when doing standing poses.

You can use the Cobbler’s post to further open your pelvis, the pelvic tilt, which can lessen your back pain, and squatting poses can help to build up your leg strength.

Again, here is a wonderful pregnancy yoga video, this time for the third trimester. Make sure to take it easy. Don’t do anything that hurts.


Pregnancy Yoga Video

Here is an additional good sample video to show you some of the most common poses in pregnancy yoga. You can try these out too. And if you like them, then enroll in a prenatal yoga class or at least get your self a really good pregnant yoga online class to practice at home.

Pregnancy Yoga with Esther Ekhart and Jess

To learn more pregnancy yoga poses, click here.


Of course, while yoga does have many benefits while you are pregnant, there are some precautions to keep in mind.

First of all, you should make sure that you avoid postures that make you uncomfortable. For example, some pregnant women simply can’t lie flat on their backs even with their knees bent. If anything hurts or you get dizzy, then stop!

You don’t want to use movements that really use the abdominal muscles either. If you ever feel pain, nausea, or you get dizzy, then stop the exercises. Never force a position either when practicing yoga.

If you keep these tips in mind, you can use yoga with great benefits during your pregnancy.

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  1. Claire Masters

    I am currently in my 4th month of pregnancy and the doctor said I should try to do some exercise to help me when I give birth. I might try to enroll in a prenatal yoga class since it sounds so interesting. Thanks for mentioning some safety precautions here like avoiding uncomfortable positions and positions that exert too much force on the abdominal muscles.