Best Yoga Exercises For Pregnant Women

Pregnancy is something which every woman cherishes. It is one of the best news that a couple can get after marriage. However, there are a lot of responsibilities that come with pregnancy not only on the shoulders of the woman but also of the spouse of the woman. Though both have a huge responsibility there is no doubt that the woman has to take some extra care about her as well as of the going to be born baby or the fetus.

The main problem comes at the time of delivering the baby as the woman has to undergo a lot of turmoil and pain while delivering the baby. This mostly happens because the woman doesn’t take any necessary measures that will ensure a painless delivery.

There are a lot of yoga exercises for pregnant women that can help them to have a comfortable child birth. We are going to take a look at some of these yogic exercises which you can practice especially if you are pregnant or are planning to have a child.

Hero Pose:

Also known as Virasana, it is one of the best yogic exercises for pregnant women. It is also a simple one and doesn’t involve any kind of pressure or exertion on the body. All you have to do is sit with your legs folded under your hips and hands rested on the thighs. This is in fact the position which is used mostly for beginning of many other yogic exercises. It helps to strengthen the arches of the feet and improves posture.

Horizontal backside clasped arms:

This one is also one of the best yoga pose for pregnant women. All you have to do is sit in Indian style and clasp your hands at the back and breath. This yoga exercise helps to counteract the thronged feeling that occurs as the fetus occupies more space and also helps in enhanced respiration.

Cat pose:

Also known as Bidalasana, it is also very useful exercise for the pregnant women. To practice the cat pose all you have to do is lay on your palms and knees. While doing this, see to it that you leave sufficient space between your knees and palms on the ground. Lower your neck in such a way that it faces the ground and relax. This is one of the best yogic exercise for pregnant women who suffer from stiff back.

Cobbler pose:

This one is also known as the bound angle pose. This is also one of the best exercises for a pregnant woman. For this, you need to sit in Indian style with both the ankles of your feet touching each other and your thighs raised a bit from the surface of the ground. While doing this, see to it that you cover enough space for the fetus. Hold the ankles of both of your feet and breathe deeply. This yogic exercise helps to open up the hips and groin of the woman.

Goddess pose:

This pose is also known as the Supta Baddha Konasana. To get into this pose, you need to lie on your back and join the lower surface of your feet in such a way that your feet form a triangle position. Rest your hands besides your body on the floor and relax by getting into deep breathing. Lay in this position for at least 15 minutes. This pose is also good for pregnant women as it helps to open up the groin.

Tree yoga pose:

This yoga pose is also one of the easiest pose for the pregnant women. For this you need to stand on your one leg and raise your hands upwards and place your palms close to each other. Raise your one leg and place on the backside of the knee of another leg. Rest in the position for around 10 minutes, this yogic exercise helps to strengthen the calves back and ankles. This pose also increases the flexibility of your groin and the hips and improves the balance and concentration.

Standing side stretch pose:

This is also one of the best positions for the pregnant women. For this, you need to stand erect and raise one of your arms and bend it towards the other side of the body. For instance, if you raise your right arm, then bend it towards the left side of your body. While doing so, see to it that you lower your neck as you bend your arm and your head lies beneath the bended arm. You should rest the other arm alongside your leg. Hold this position for 10 minutes and do the same for the other side. This one is a good pose for pregnant women as it helps in providing energy to your belly as well as to the arms.


Apart from physical yogic exercises, it is also important for you to practice some breathing exercises such as Pranayama. This is not only beneficial for the mother but also for the fetus as it provides the fetus with sufficient oxygen, which is necessary for the healthy growth of the fetus inside the womb. The best time to practice Pranayama is early in the morning as at that time the environment is filled with fresh air.

These were some of the most popular yoga exercises for pregnant women. While performing these yoga asanas see to it that you don’t exert any pressure on the fetus. These yoga exercises are the best for pregnant women as they ensure in proper delivery by providing a lot of comfort by loosening the muscles that are involved in delivery. Practice these exercises at least twice a day or as and when you feel is comfortable for you. Stay away from the habits of smoking or drinking as they will not only affect your condition but also the condition of your soon to be born baby. So if you are pregnant, see to it that you give up your habit of smoking completely and practices these exercises for you as well as for your child.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.