Prenatal Yoga Workout

10 natural and low-impact yoga poses to help mothers prepare for labor and stay fit during pregnancy.

  • Healthy Sitting on the Floor

    The following three poses are recommended ways to sit so that you can reduce lower back strain, discomfort, and pressure. Seated on the floor: To help keep the spine straight in any seated position, sit with your entire back -- from shoulders to tailbone -- resting against a wall for support. You may also wish to sit on a firm cushion or folded blanket to help keep the spine straight. Excerpted with permission from The Prenatal Yoga Deck: 50 Poses and Meditations (Chronicle Books), by Olivia Miller, with Diane Philos Jensen. Medical Consultant: Dr. Maryanne Clasby Bombaugh, OB-GYN.

  • Healthy Sitting in a Chair

    Rest feet on a cushion or low stool so knees and thighs are at hip level or higher to help prevent slouching and strain on the lower back.

  • Healthy Sitting: Firm Pose Sitting Position

    1. Kneel on a mat with a cushion or folded blanket between your legs. You may need to lean forward slightly to avoid losing your balance. Tops of feet are flat against the floor, pointing straight back. 2. Supporting yourself with your hands, slowly and carefully lower your buttocks between your heels onto the cushion. 3. If you feel any discomfort, adjust the position of the feet or add more height to the cushion. 4. Hands may be placed behind you for support or may rest on thighs. Chest is lifted. *Do not sit in Firm Pose if you have symptomatic (i.e., painful, throbbing) varicose veins.

  • Yoga During Pregnancy: Safe or Not?
    Yoga During Pregnancy: Safe or Not?
  • Modified Bellows Breath

    The following three slides will show you how to do this tension-relieving breathing. Stand with feet shoulder-width apart, arms held in front of you, palms together at chest height. Shoulders are down and away from the ears. Benefits: - Opens the chest and lungs - Relieves tension in the spine - Promotes a sense of well-being and fulfillment

  • Modified Bellows Breath

    Open mouth and inhale as you stretch your arms to a T position. Lift your chin.

  • Modified Bellows Breath

    Exhale completely as you tuck chin and tailbone, round your back, and bend at the waist and knees. Hands rest on thighs. Repeat 2 or 3 times. Meditation: With every breath, my baby and I become stronger.

  • Warm Up: Knee Rocking

    1. Sit in a cross-legged position with your left leg on top. If necessary, lean against a wall to support your back (see Healthy Sitting). 2. Cradling the left leg with both arms, lift it toward your chest and abdomen as far you comfortably can. 3. Keeping your back straight, hold the leg as high and close to you as possible without straining. 4. Moving from the hip joint, gently rock the leg back and forth as though rocking a baby. 5. After rocking one leg several times, switch leg position and repeat with other leg. Benefits: - Helps alleviate discomfort in the hip joints caused by your growing baby's pressure on the nerves and joints in the hip area, buttocks, and thighs. - Improves flexibility in the hip, pelvic, and groin areas. Note: Do this warm-up whenever you feel discomfort in the hips and pelvic area.

  • Sideways Swing (Parighasana)

    1. Sit on a mat with legs bent to the right of the body. If necessary, lean against a wall to support the back (see Healthy Sitting). 2. Inhale and raise arms up; interlace fingers over your head. Upper arms are alongside the ears. 3. Gently curve your body to the right as you exhale slowly. 4. Hold for 5 to 10 seconds and breathe deeply. 5. Inhale and return to an upright position. Lower arms, rest, and breathe normally. 6. Move legs to the left side and repeat by curving to the left. 7. Repeat once more on each side. Meditation: I move and stretch to the rhythm of life. Benefits: - Tones and strengthens muscles along the sides of the body - Aids digestion - Increases flexibility of the spine

  • Prenatal Yoga: Sideways Swing
    Prenatal Yoga: Sideways Swing
  • Dog Pose

    Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Inhale and raise head and tailbone, letting your belly drop toward the floor. Curve your back in a swayback position. Eyes gaze upward. Take care not to overextend the neck or overarch the back. Meditation: I stretch and move with grace and fluidity. Alternate between dog and the following cat pose several times, inhaling and exhaling deeply.

  • Cat Pose

    Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Exhale and drop head and tailbone. Arch your back, exhaling further. Tighten buttocks and abdominal muscles. Alternate between dog and cat several times, inhaling and exhaling deeply. Benefits: - Strengthens a relaxes the lower back - Increases suppleness along the spine - Improves circulation - Stretches muscles along the back, neck, and arms. Note: You support a lot of weight in your uterus during pregnancy. Do this every morning and evening. It's a great way to release tension and stress in the lower back.

  • Prenatal Yoga: Dog and Cat Poses
    Prenatal Yoga: Dog and Cat Poses
  • Hands-to-Wall Pose: Part One

    Benefits: This two-part pose tones and strengthens the muscles of the upper chest to better support enlarging breasts. It also strengthens the arms and wrists. 1. Stand erect with arms extended in front of you, palms against a wall. Place the body so you are at arm's length from the wall, leaning at a slight angle. 2. Fingers of both hands point toward each other, touching but not overlapping. 3. Shoulders are relaxed, feet flat on the floor. Buttocks are tucked to prevent lower back from arching. Meditation: I am the essence of strength, health, and happiness.

  • Hands-to-Wall Pose: Part Two

    1. Slowly bend the elbows so that gradually and with control, your upper body moves toward the wall as you slowly exhale. 2. Bring your face as close to the wall as you comfortably can. The body remains straight. Do not bend at the waist or knees. 3. Hold for a few moments, breathing normally. 4. Inhale and slowly push away from the wall until your arms are straight and your body is erect. Lower your arms. Relax and breathe normally. Repeat 2 to 3 times.

  • Easy Bridge Pose (Setu Bandhasana)

    1. Lie on your back with knees bent, feet flat on the floor and close to your buttocks. 2. Arms are by your sides. 3. Start by pressing your lower back into the floor so that the tailbone lifts up and away from the floor. Gradually lift the lower back from the floor, one vertebra at a time, until you are resting on your middle or upper back. Buttocks should be lifted a few inches from the floor. Weight should not be on your shoulders and neck. 4. Hold for 5 to 10 seconds and begin to slowly lower the back from the upper portion one vertebra at a time. Visualize the spine unrolling. Relax with the legs outstretched or hug the knees gently to the body. Repeat once more. Meditation: I see my body growing stronger and more beautiful each day. Benefits: - Increases flexibility in the back and shoulders - Stretches and releases tension in the neck - Strengthens leg muscles *As long as comfort allows, women in the second trimester may also do this pose. Note: When getting up from a back-lying position, turn to your left or right side first and gradually work up to a sitting or kneeling position. This avoids any straining or dizziness.

  • Easy Pose Meditation (Sukhasana)

    Sit in any comfortable position (see Healthy Sitting). 1. Arms are by your sides or folded in lap, shoulders down and away from ears. Close your eyes, breathe deeply. 2. Inhale and exhale deeply as you repeat: Meditation: I become aware of the muscles that support me as I sit. 3. Exhale and scan your body, acknowledging those muscles and the good work they do. 4. Inhale and repeat silently: Meditation: I release all the parts of my body that I do not need to use now. 5. Exhale, allowing those muscles to relax completely. Breathe deeply several times as you continue to relax and let go. Benefits: - Relaxes the muscles - Brings you back to the present moment - Slows the mind - Reduces blood pressure and heart rate - Calms the entire being, promoting peace and serenity *An important part of birth preparation and labor is learning how to relax muscles not being used. Excerpted with permission from The Prenatal Yoga Deck: 50 Poses and Meditations, by Olivia Miller, with Diane Philos Jensen. Medical Consultant: Dr. Maryanne Clasby Bombaugh, OB-GYN.

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