Pregnancy yoga poses 2025 | Yoga poses for every trimester

Pregnancy brings many changes to a woman’s body that are physical and mental. It is advised by doctors to maintain a healthy lifestyle during these nine months, as this increases the health and strength of women. While all types of exercise have their advantages, prenatal yoga provides a special method created especially to help the developing body of the pregnant mother and get her ready for delivery. For women looking to start prenatal yoga, try out these yoga classes in Mumbai.

Pregnancy yoga poses provide a unique approach created especially to help the expectant mother's evolving body and get her ready for delivery. Through moderate prenatal yoga poses and prenatal yoga stretches, this guide offers a variety of safe and beneficial pregnant yoga positions that are suited for each trimester, enabling you to move with awareness, develop your strength, and foster a closer bond with both your developing unborn child and yourself.

The first trimester is the beginning of motherhood. The woman’s body shifts to adjust to welcome the baby. The hormonal changes, with this, the mood swings, vomiting, and feelings of uneasiness increase. Yoga helps in maintaining these mood swings, hormonal imbalance, and peace of mind.

Shilpa Shetty Kundra practising the Tree pose

To start this prenatal yoga move, place your feet together and stand straight. This is a balancing pose in which the body is balanced on one leg. Bend your one leg and put it on above the knee on your other leg, or below the knee; do not put it on your knee. Now balance your body, join your hands and put them straight above your head. Repeat it with the other leg.

Benefits:

• It improves balance and stability.
• Strengthens the legs and ankles.
• This pregnancy yoga pose also helps build concentration.

Precautions:

• If you feel dizzy, practice near the wall.
• Avoid pushing for perfect balance.
• Stability is the priority in this prenatal yoga asana.

Alia Bhatt practicing Warrior Pose I

To begin this yoga asana, make sure the front knee is stacked over the ankle by bending it to a 90-degree angle as you take a single step forward. Angle the back foot out a little and ground the heel. Raise your torso and raise your arms overhead, palms facing each other or together. Balance this position for about 20 seconds and then repeat the pose with another leg. Try these yoga therapy classes.

Benefits:

• Build up the legs, ankles, and back muscles.
• It opens the hips and chest.
• This prenatal yoga moves build lower body strength.

Precautions:

• Make sure your ankle is directly stacked over your front knee. 
• Avoid this yoga exercise for pregnant ladies who have high blood pressure.
• Reduce the depth of the lunge or decrease your stance if you experience any back pain. 

To perform this pregnancy yoga pose, as you stand, keep your feet apart. Now, bend your body to one side and try to reach your foot from the side and reach your hand down to your shin, ankle, block, or chair by extending it forward from the hip of your front leg. With the other arm, extend it towards the ceiling. Stay in the posture for 30 seconds and then repeat this with the other side. Keep breathing during this pregnancy yoga pose.

Benefits:

• Maternity yoga poses help to stretch the ankles, knees, and legs. 
• It opens the shoulders, chest, and hips. 
• Prenatal yoga moves aid in the relief of back pain.

Precautions:

• Use a block or place your hand on your shin or a chair rather than reaching for the floor. 
• Open your chest and do not twist your abdomen too much. 
• Keep your eyes forward rather than on the top hand if you have neck problems.

The second trimester is the phase where the belly starts to grow, and you can see a slight baby bump. These yoga poses for pregnant women are chosen to accommodate your growing belly and maintain comfort as part of prenatal yoga exercise for pregnant women. Maintain your glow during pregnancy with these home remedies for glowing skin for expecting mothers. 

Deepika Padukone practicing Viprit Karaniasana during her second trimester

Sit on the mat or floor while facing the wall. Lie down on your back and keep your hips attached to the wall. Now start raising both your legs up on the wall and keeping your legs joined, and place your hands on your belly or on each side. Stay in the pose as much as you are comfortable, then slowly bring down your legs. It's an easy pose for beginners that can help with circulation, stress reduction, and relaxation.

Benefits:

• It helps in relieving swelling of the legs and ankles.
• This pregnancy yoga position soothes the nervous system.
• It calms the minds of expectant mothers.

Precautions:

• If you experience any discomfort, do not hold the pose for an extended period.
• Hold a block or cushion under your head.

This prenatal yoga pose is good for back pain, and it reduces the pain experienced during pregnancy. Put your wrists under your shoulders and your knees under your hips. Take a breath and raise your chest and tailbone (Cow) as you lower your belly towards the floor. Tuck your chin to your chest, draw your navel softly inward, and exhale as you curve your spine towards the ceiling (Cat).

Cat Pose: With your breath in, raise your chest and tailbone towards the ceiling, arch your back softly, and drop your belly towards the floor. Keep your neck straight and try to look up.

Cow Pose: Turn your spine towards the ceiling, tuck your tailbone, and drop your head to the floor, focusing on your navel (or belly), to release the breath.

Benefits:

• It increases flexibility and mobility in the spine.
• It relaxes the body through continuous breathing in and out.
• This pregnancy yoga stretch is very soothing for the back.

Precautions:

• Avoid this pregnancy yoga pose if you have wrist or hand pain.
• Focus on spine movement when moving from cat to cow pose.
• Do not forget to breathe in and out.

Kareena kapoor Khan practicing Bird Dog Pose during her second trimester

This yoga pose for pregnancy is done by starting on your hands and knees. Place your knees parallel to your hips and your wrists parallel to your shoulders. Take a deep breath and extend one arm forward and the opposite leg backwards. Stay in this position for 30 seconds or as much you are comfortable, then come to a relaxed position and try this yoga pose with the other leg and hand. During this, inhale and exhale. 

Benefits:

• This pregnancy yoga pose is good for your back, core and prepares the body for labour pain.
• It improves stability.
• This prenatal yoga move builds core stability.

Precautions:

• Take the help of your instructor to maintain balance.
• Avoid lifting the leg too high.
• Do not perform this pose if you have knee pain.

Kareena kapoor Khan practicing Butterfly Pose during her third trimester

This seated pregnant yoga pose helps to open the groin and thighs. Join both of your legs together while sitting on the floor, keeping them as close to your body as you can. Like the wings of a butterfly, gently flap the legs up and down. Check out these yoga classes in Indore if you are looking to start prenatal yoga.

Benefits:

• It opens the hips and inner thighs.
• It helps in labour.
• The pregnancy yoga stretches increase pelvic mobility.

Precautions:

• Sit on a yoga block or cushion to reduce the pressure on your knees and ankles.
• Avoid too much flapping if it pains.

Lara Dutta practicing Easy pose during her third trimester

The first step of Sukhasana is to sit on the floor with your legs extended. Next, place each foot beneath the opposing knee and softly cross your legs. Allow your knees to drop naturally to the floor. Maintain a straight spine and relaxed shoulders. For support, place your hands palms up or down on your knees. Shut your eyes and take a calm, deep breath. For a few minutes, hold this posture while relaxing your body and paying attention to your breathing.

 Benefits: 

• Calms the mind and body

• This maternity yoga pose improves posture.

• This yoga pose for pregnancy helps in meditation and breathing exercises.

• It reduces stress and anxiety.

 Precautions: 

• Use a cushion if your hips or knees feel uncomfortable.

• Avoid if you have serious hip or knee pain.

Geeta Basra practicing Easy pose during her third trimester

To begin this pregnancy yoga poses, kneel on the floor with your thighs straight and your legs hip-width apart to start Ustrasana. Place your hands on your back and slowly begin to lean your upper body backwards. Allow your head to softly fall back while pushing your hips slightly forward; if you have neck problems, keep your head neutral. Hold the position for a few moments after taking a deep breath. Return to the relaxed position and place your hands on your back again.

 Benefits: 

• Prenatal yoga move stretches the chest, belly, and thighs.

• Improves the flexibility of the spine.

• It opens up the heart and lungs.

• This pregnancy yoga position helps improve posture.

 Precautions: 

• Don’t strain your neck; keep it neutral if needed.

• Avoid if you have back or neck injuries.

• Beginners can place their hands on the lower back instead of the heels.

To begin, stand up and place your feet three to four feet apart to perform Veerbhadrasana II. Turn your left foot slightly inward and your right foot out 90 degrees so that it points to the right. With the palms facing down, raise both arms to shoulder level while maintaining a straight, parallel position to the floor. Make a straight angle by bending your right knee until it is just above your ankle. Bring your arms down and straighten your front leg to release, then switch to the other side. Try these yoga classes in Noida.

 Benefits: 

• This yoga for pregnant women strengthens legs, arms, and shoulders.

• It increases stamina and balance

• Prenatal yoga poses open the hips and chest

• It builds confidence and focus

 Precautions: 

• Avoid if you have knee or hip injuries.

• Keep your front knee directly above your ankle to prevent strain.

• If you feel dizzy, take a break and come out of the pose slowly.

Pregnant women who regularly practise yoga gain numerous benefits for their health as well as the unborn child. Pregnant women can prepare for childbirth and motherhood by practising yoga, which is more than simply physical exercise. Pregnant women can benefit from these yoga positions for their general health.

• Reduces stress and anxiety: Yoga during pregnancy encourages attention and relaxation methods.
• Improves sleep: The yoga positions for pregnancy help in treating pregnancy insomnia. It calms the mind and improves sleep. Try the Spanish Squalane Glow Sleeping Mask for better sleep and glowing skin.
• Yoga decreases lower back pain, nausea, headaches, and shortness of breath. Increases the strength, flexibility, and endurance of muscles needed for childbirth.
• Encourages improved circulation: Improved blood circulation helps both the mother and the fetus. Improves mood and may lower the chance of perinatal depression. Yoga classes create a supportive community by giving pregnant women the chance to interact with one another.
• Regular yoga aids in the development of awareness towards breathing and the mind, both of which are crucial during childbirth. Try out these yoga poses for pregnant women.

Although most prenatal yoga poses are safe, it's important to practise mindfully and carefully. By adhering to these recommendations, you can practise yoga for pregnant women in a way that is both safe and beneficial.

• Consult with your healthcare professional: Before beginning prenatal yoga, always ask for your doctor's or midwife's consent, particularly if you are pregnant with a high-risk pregnancy or have any underlying medical concerns.
• Locate a certified yoga instructor for expectant mothers: Hire a qualified yoga teacher who will help during pregnancy and make adjustments for each trimester. 
• Pay attention to your body: Don't push yourself past your breaking point. When performing prenatal yoga poses, relax out of the pose if something hurts or seems awkward.
• After the first trimester, avoid spending a lot of time lying flat on your back since this might compress the vena cava, a major vein, and decrease blood flow to both you and your unborn child. When performing prenatal yoga poses that would typically require resting flat, use props to raise your upper body.
• In general, gentle open twists are okay in pregnant yoga poses; avoid severe twists that compress the abdomen. Try hairfall shampoos to cope with pregnancy hairfall.
• Pay attention to your balance: Take your time transitioning between pregnancy yoga poses and use props or a wall for support as necessary because your centre of gravity changes during pregnancy.
• Steer clear of hot yoga and overheated workouts: For pregnant women, it's crucial to stay hydrated and cool throughout any yoga poses.
• Drink lots of water before, during, and after your prenatal yoga session to stay hydrated. To avoid stretch marks during pregnancy, use stretch mark cream from the beginning, try Kokum Body Butter for Dry Skin and Stretch.
• Do not practice the yoga pose that requires you to lie flat on your stomach. Stay away from yoga, such as Kumbhaka, Bhastrika, Kapalbhati, twisting pose, lying on the abdomen, and jumping exercises.

Throughout your pregnancy, prenatal yoga can be an empowering and nurturing practice. You can benefit from the many physical and mental health benefits of yoga for pregnant women by selecting prenatal yoga poses that are appropriate for each trimester, paying attention to your body, and taking the appropriate precautions during prenatal yoga asanas. This will help you have a healthier pregnancy and a more mindful birthing experience.