Essential Prenatal Yoga Poses

Prenatal Yoga: Warrior 2

Looking for a workout that's perfect for pregnancy? Try these yoga moves, which can help you relax and maintain the flexibility and strength you'll need for labor and motherhood.

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Prenatal Yoga: An Introduction

Practicing yoga is a wonderful way to stay limber and toned throughout your pregnancy. It can also promote better balance and circulation, as well as help relieve stress and typical pregnancy aches and pains. Leggings by Ingrid & Isabel Tank by Destination Maternity

Prenatal Yoga: An Introduction
Yoga poses can help you manage morning sickness in your first trimester-and make labor easier when it's time to give birth. Discover the benefits of prenatal yoga.

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Prenatal Yoga: Sideways Swing

Many pregnant women experience constipation, and Parighasana is a simple pose can help aid your digestion. It will also tone and strengthen the muscles along the sides of your body. Leggings by Ingrid & Isabel Tank by Destination Maternity

Sideways Swing
This simple move can help you improve digestion and tone the muscles along the sides of your abdomen.

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Prenatal Yoga: Childs Pose

Balasana, or childs pose, is very restful and can help alleviate nausea from morning sickness, as well as any tension or stress that you're feeling. Leggings by Ingrid & Isabel Tank by Destination Maternity

Child's Pose
The child's pose may help ease morning sickness and allow you to relax and de-stress-so add it to your daily routine from your first trimester on.

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Prenatal Yoga: Supported Bound Ankle Pose

This pose, also known as Supta Baddha Konasana, will open your chest and hips. It can also help alleviate any shortness of breath, a symptom that you may have during your first trimester due to rising levels of the hormone progesterone, as well as your third trimester as your baby grows and takes up more room in your belly. Leggings by Ingrid & Isabel Tank by Destination Maternity

Supported Bound Ankle Pose
Use this pose to help alleviate the shortness of breath that can come due to the increase in progesterone levels during first trimester-or the growth of your baby in the third trimester.

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Prenatal Yoga: Extended Side Angle Pose

This active pose, known as Utthita Parsvakonasana, can help strengthen your legs and reduce swelling in your ankles and feet, which can happen as your baby grows and you gain weight. Leggings by Ingrid & Isabel Tank by Destination Maternity

Extended Side Angle Pose
This helps strengthen your legs and manage any leg swelling that can happen during the second semester.

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Prenatal Yoga: Dog and Cat Poses

Pregnancy hormones can cause emotional ups and downs, and these two poses performed in sequence are a wonderful way to meditate and reduce stress. You'll also get a nice stretch for your neck, arms, and lower back. You may feel gentle nudges as your baby moves with you. Leggings by Ingrid & Isabel Tank by Destination Maternity

Dog and Cat Poses
Performing these moves can help alleviate back pain and manage the hormonal changes that come during the second trimester.

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Prenatal Yoga: Extended Triangle Pose

Utthita Trikonasana, another active pose, can open your groin and hamstring muscles, which will help support your lower back and prepare your hips for labor. This pose is also a great way to improve your balance as your body changes and your center of gravity shifts. Leggings by Ingrid & Isabel Tank by Destination Maternity

Extended Triangle Pose
Try this move in the second trimester to help build leg strength and improve your balance.

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Prenatal Yoga: Seated Ankle-to-Knee Pose

Agnistambhasana, in a seated ankle-to-knee variation, is an effective way to relieve hip pain caused by hormonal changes, as well as weight gain. Leggings by Ingrid & Isabel Tank by Destination Maternity

Seated Ankle-to-Knee Pose
This simple move helps alleviate the hip pain that can come in later pregnancy.

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Prenatal Yoga: Seated Forward Bend

Upavistha Konasana, as this pose is also called, helps stretch your hamstrings, open your pelvis, and relieve lower back pain. Leggings by Ingrid & Isabel Tank by Destination Maternity

Seated Forward Bend
This third trimester bend helps open your pelvis and relieve the lower back pain that comes in the third trimester.

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Prenatal Yoga: Warrior 2

This mind-clearing pose, also called Virabhadrasana, requires focus as you concentrate on bending your front knee as deeply as possible. It can help open your groin and strengthen your legs. Leggings by Ingrid & Isabel Tank by Destination Maternity

Warrior 2 Pose
This leg-strengthening move is important in the third trimester, when it can help you manage your contractions and focus during labor.

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