- Written by Dr Riya Jasrotia, Consultant at UWAY Health
Pregnancy is one of the most transformative phases in a woman’s life—a journey that brings immense joy, excitement, and changes both physically and emotionally. While this period is beautiful, it also comes with challenges such as fatigue, back pain, stress, and hormonal fluctuations. This is where yoga plays a powerful role.
Yoga during pregnancy isn’t just about flexibility—it’s about creating harmony between the body, mind, and the growing life inside you. When practiced correctly, pregnancy and yoga routines can support a healthy pregnancy, ease discomfort, and prepare you for labor and motherhood.
Why Yoga is Important During Pregnancy
Incorporating pregnancy and yoga exercises into your routine can bring numerous benefits:
– Enhancing Flexibility & Strength: Prepares muscles and joints for labor and delivery.
– Improving Breathing & Oxygen Supply: Deep breathing benefits both mother and baby.
– Reducing Stress & Anxiety: Calms the nervous system and balances emotions.
– Relieving Common Discomforts: Eases back pain, swelling, and fatigue.
– Promoting Better Sleep: Helps manage insomnia and restlessness.
Note: Always consult your healthcare provider before starting any yoga routine during pregnancy
General Guidelines for Practicing Yoga in Pregnancy
When following pregnancy and yoga practices, keep these essentials in mind:
– Practice on an empty stomach or light meals.
– Avoid over-stretching and strenuous poses.
– Focus on gentle movements, balance, and breathing.
– Stop immediately if you feel pain, dizziness, or shortness of breath.
Trimester-wise Yoga Guide with Asanas
First Trimester (Weeks 1–12)
This is the most delicate phase where the embryo implants and early development occurs. Keep yoga light and gentle.
Recommended Asanas:
- Vajrasana (Thunderbolt Pose) – Improves digestion, calming.
- Marjariasana (Cat-Cow Pose) – Improves spinal flexibility and relieves tension.
- Tadasana (Mountain Pose) – Helps maintain posture and balance.
- Baddha Konasana (Butterfly Pose) – Improves hip flexibility.
- Pranayama: Anulom Vilom, Bhramari (avoid Kapalabhati).
Avoid: Deep twists, intense forward bends, strong backbends, jumping or sudden movements.
Second Trimester (Weeks 13–27)
Energy levels improve and morning sickness usually subsides. This is the safest and most comfortable time to deepen your pregnancy and yoga journey.
Recommended Asanas:
- Baddha Konasana (Butterfly Pose) – Opens hips and improves blood circulation.
- Supta Baddha Konasana (Reclining Butterfly Pose) – Great for relaxation.
- Vrikshasana (Tree Pose) – Improves balance and focus (use wall support).
- Setu Bandhasana (Bridge Pose, supported) – Relieves back pain.
- Malasana (Garland Pose) – Prepares pelvis for childbirth.
Avoid: Lying on the stomach, strong abdominal compressions, rapid breathing like Kapalabhati.
Third Trimester (Weeks 28–40)
The body is preparing for labor, and comfort becomes the main priority. Focus on relaxation and positions that ease pressure on the spine.
Recommended Asanas:
- Marjariasana (Cat-Cow Pose) – Relieves lower back pain.
- Balasana (Child’s Pose) – Relaxing and calming (knees wide apart).
- Supta Baddha Konasana (Reclining Bound Angle Pose) – Deep relaxation.
- Supported Malasana (Squat Pose with wall or props) – Opens pelvis.
- Viparita Karani (Legs-Up-the-Wall Pose, with support) – Reduces swelling and improves circulation.
- Pranayama: Nadi Shodhana, Bhramari
Avoid: Unsupported balance poses, inversions, deep backbends, deep forward folds.
Yoga Asanas Generally Contraindicated During Pregnancy
– Headstand (Sirsasana)
– Shoulder Stand (Sarvangasana)
– Full Wheel (Chakrasana)
– Boat Pose (Navasana)
– Strong Twists & Deep Backbends
Final Thoughts
Pregnancy and yoga together create a gentle, holistic way to nurture both mother and baby, preparing for a smooth birthing experience. Gentle movements, mindful breathing, and positive visualization can make your pregnancy healthier and happier.
Listen to your body, breathe deeply, and embrace this beautiful journey with grace.
Every pregnancy is unique yoga routines should always be personalized, and certain asanas may not be suitable depending on individual health conditions.
This content is for general awareness only and should not replace medical advice; always practice under the guidance of a qualified yoga instructor or doctor.
About Author
Dr. Riya Jasrotia
Dr. Riya Jasrotia is a young Ayurveda doctor with hands-on training across Ayurvedic hospitals and government healthcare centers. She completed her B.A.M.S from Government Ayurvedic Medical College and Hospital, Akhnoor, affiliated with University Of Jammu, J&K.
