Tips and Tricks

Best Yoga For Pregnant Women


Heartburn, morning sickness, and leg cramps are common during pregnancy. Constipation even strikes some. Asanas that help her recover from childbirth surgery are also yoga asanas. You can learn about the yoga poses in detail, in the 200 Hour Yoga Teacher Training in Rishikesh.

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Yoga For Pregnant Women

Pregnancy is one of the most beautiful phases in any woman’s life. Most women tend to enjoy the phase, with minor problems. However, there are others, who have major health issues during pregnancy. You will come across women who develop complications with their uterus, placenta, and internal organs.

Some even develop gestational diabetes. The body may start hurting in several places. However, you can start a fitness plan beforehand. So, the journey will be a dream. You can also pursue a yoga course at the Yoga School in Rishikesh. Such yoga schools have various types of programs like pre-natal yoga and post-natal yoga as well.

Yoga is a safe fitness form, during pregnancy. Moreover, if you have any aches and pains in the body during this time, you can get relief from it through the practice of yoga. It can also prepare your physical body for labor and delivery. The gentle movements and breathing exercises can help you to remain calm and composed during the phase. Here we have compiled a list of exercises, that can give you solace of the mind and the body.

200 Hour Yoga Teacher Training in Rishikesh
200 Hour Yoga Teacher Training in Rishikesh

How Yoga Helps Pregnant Women?

Yoga provides a holistic process for expecting women and alleviates many problems. The poses help to keep the body soft and flexible. It also relieves the tension around the cervix. It mainly does so, by opening up the pelvis region. The would-be-mothers also get ready for labour and delivery. The yogic poses and pranayama can correct breathing difficulties if any.

Most pregnant women suffer from morning sickness, leg cramps, edema, and heartburn. Some even suffer from constipation. Moreover, specific yoga asanas, also help women to recover from childbirth surgery. You can learn about the yoga poses in detail, in the 200 Hour Yoga Teacher Training in Rishikesh.

Three Best Yoga Poses for Pregnant Women

In times of pregnancy, most women battle mood swings and fatigue of various levels. Women also tend to battle sickness, pain, and cramps. Yoga can also rectify breathing problems and postures as well. If you follow yoga at a renowned school having experts in the course, you can improve your life.

The Cat-Cow Pose or Marjarasana

Most women complain of back pain, during pregnancy. As time progresses, the uterus grows to accommodate the growing baby. Thus, it puts a lot of pressure on the backbone, leading to pain. You should try out the cat-cow pose if you want to rectify the problem. The poses involved in this asana can help to stretch the spine. It can ease the tension in your body.


You can also help in the movement of the baby, to the most optimal position for the delivery. Do remember to breathe and exercise, in sync with one another. When you do the cow stretch, you need to expand your abdomen. Moreover, you need to contract the abdomen, when you arch.

Butterfly Pose or Badhakonasana

The pose mainly resembles the seating pose of a cobbler. Moreover, the butterfly concept is just apt, as it denotes the flapping motion of both legs during the asana. In this pose, you have to sit on the ground, with your legs folded, and your feet tucked into the groin. Additionally, you have to clasp the feet, tightly with both hands.


After you have settled down in this pose, you need to flap both the legs, folded at the knees, like the wings of a butterfly. When you do this, you can feel the stretch in your inner thighs, and taking long breaths, also relaxes the mind and the body. The pose also helps in proper bowel movement and relieves you of constipation. You can also feel the fatigue going away, through constant practice. These poses are a common part of the courses taught at the Yoga School in Rishikesh.


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Warrior Pose or Veerbhadra Asana

This is another one of those poses that strengthen the arms, thighs, shoulders and back. The pose has been named after the fierce warrior Veerbhadra or another incarnation of Lord Shiva. It is a graceful, standing yoga pose. You can stand with one leg stretched at the back, and the other leg folded at the knees, at right angles and parallel to the floor.

Stretch your hands on either side and keep them parallel to the ground. The warrior pose is an excellent pose, that also tends to improve the balance of the body. It is also extremely beneficial for frozen shoulders. You will also find this, to be a part of the syllabus of the 200 Hour Yoga Teacher Training in Rishikesh.

This asana is extremely beneficial for pregnant women, who are in their second or third trimester. However, they should have been practicing yoga for a while before that. However, you should avoid this pose, if you have recently suffered from diarrhea.

Yoga is, without a doubt, one of the best exercises for all pregnant women today. However, all pregnant women should follow a few precautions, while doing yoga. In the first trimester, you should do standing yoga poses. This helps in the strengthening of the legs and also enhances circulation.

In the second and third trimesters, a pregnant woman should do breathing exercises and meditation. One should avoid the practice of yoga in the 10th to 14th weeks of pregnancy, It is a very crucial time for all pregnant ladies. Moreover, you should avoid doing inverted poses at any time, during the pregnancy period. Listen to your body, while you are pregnant. The body has its own way of responding to such things.

Yoga is without doubt one of the best things to happen to you, during pregnancy. However, you should avoid doing some yoga poses, while pregnant. Some of the asanas, that you must not do during pregnancy are Naukasana, Chakrasana, Bhujangasana, Halasana and Ardha Matsyendrasana.


You should start your yoga practice, after having consulted a doctor. It will help you to take the right approach to good health. Some of the asanas listed above are really beneficial for the ladies.

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