25 Best Yoga Asanas During Pregnancy

By  | 

Yoga is a beautiful and gentle way in which you can keep your body focused and flexible during pregnancy. It is an appropriate exercise and has been suggested by several doctors and experts. The aim of practicing Yoga during this precious time is to ease your pain during the delivery and as much as possible.

Best Yoga Exercises For Pregnant Women:

If you are looking for some of the best yoga exercises during pregnancy for pregnant women which will helpful to strong physical and mental health, so refer to this article. Here we have given list of yoga asanas during pregnancy along with how to and their benefits for pregnant women.

1. Butterfly Pose Or Baddha Konasana Yoga:

The Butterfly Pose shall act as a hip opener. This will stabilize the pelvis that has been proved beneficial and helpful for all pregnant women. To do this,


  • You need to sit in an easy pose first and straighten your back.
  • Take a few deep breaths and bring your feet together in front of you.
  • Let your soles face each other. Now gently bounce the leg and hold it for 4 to 6 seconds and then you may inhale again.
  • Do this five to ten times and try to stretch as much as you can without squishing your belly.

See More: Diet For Yoga Practice

2. Hero Pose Or Virasana Yoga:

Hero Pose does look easy and is great for relieving the ankle and leg swelling during pregnancy.


  • Get into the kneeling position first and knees together.
  • Your thighs should be parallel to each other.
  • Stretch your arms over your head and interlace your fingers.
  • Twist the hands and hold it for four to six breaths.


This pose shall help you in improving your breathing technique and also ease your labour period a bit. This yoga pose is also known for improving the posture and help stretching your back and legs.

3. Easy Pose Or Sukhasana Yoga:

This is also called decent pose yoga or pleasant yoga. To do the easy pose,


  • You must sit on the ground and make sure your weight in on your sitting bones.
  • Inhale and cross your legs. Straighten your spine and back.
  • Rest your hands on your thighs and knees.


This will help in opening your chest and breathe better. Your flexibility will also improve. You should be sitting in a prayer position and your arms must be behind your back. Now hold for 4 to 6 breaths and then let it relax. Repeat five to six times before you move on to the next exercise.

See More: Yoga For Glowing Face

4. Cat Pose Or Marjaryasana:


  • Start on your hands and knees.
  • You can place a towel underneath your knees or lean your chest on a birth ball if you feel discomfort.
  • Your feet should be flexed and toes should be curled under the palm of the hand.
  • Inhale and stretch yourself completely.
  • Lift your head and chest up.
  • Lift your tailbone and make sure you are dropping your belly to the ground.
  • Exhale and draw your belly upwards.
  • Repeat 4 to 6 times before you can call it an end.
  • To rest, you can do the child’s pose which is also very much beneficial for pregnant women.

5. Tree Pose Yoga Or Vrikshasana:

This is one of the simplest and perfect yoga exercise during pregnancy for pregnant women.


  • To do this simple tree pose for pregnant women you must stand straight with your feet slightly apart.
  • Now straighten your arms and lift your arms up doing the Namaste pose.
  • Take your right leg up and bend towards the knees.
  • Now place it on the left leg. Now stretch your body and take a few deep breaths.
  • Keep your head straight up and hold this position for 4 to 6 breaths.
  • Lower the arms and return your foot to the ground.
  • Now you may repeat using the opposite leg.

See More: Yoga Asanas For Hair Growth

6. Warrior Pose Yoga I (Virabhadrasana I):

By having excellent benefits of virabhadrasana, it is very helpful to pregnant ladies.


  • To do the warrior pose, keep your feet flat on the ground.
  • Keep your arms by your side.
  • Take your left foot and place it at the back.
  • There should be a three feet gap.
  • Bend your front knee and make sure your thigh is parallel to the ground.
  • Now breathe in and out and keep your head upwards.
  • Look towards the sky as you perform this exercise.
  • Hold for a minute and keep breathing.
  • Release your arms now and slowly go back to the mountain pose.
  • You should do this for about ten times before you may return back to the mountain pose.

7. Warrior II Pose:

Warrior II pose will give your body an intense stretch.


  • This one will open up the hips and let your baby’s head engage and in labour it will be of great assistance as the pelvis will open up easily for the baby.
  • If you feel a lot of difficulty while trying to do the warrior II pose, you can simply rest your body on a wall.
  • You will make your delivery and much more easy process if you do the warrior II pose daily along with the rest.

8. Low Lunge Pose Or Anjaneyasana Yoga:

The Low Lunge Pose can be pretty tricky to do in terms of balance during pregnancy time. This move shall encourage dilation and allow your baby to descend and rotate.


  • Your arms need to be extending above your head as you do this.
  • You can also keep blocks and bricks beside your hips so that you can stretch your back and keep the balance.
  • Your lower back shall be strengthened and you can expect to gain a lot of strength from this.

9. Goddess Pose I (Utkata Konasana):

For the Goddess Pose,


  • You need to stand with your hips wider than your hips.
  • Bend your knees downward as you exhale and keep them straight and parallel to the ground.
  • Your heels should be on the ground.
  • Let your arms come up and allow your upper arms be parallel.
  • Bring your hands into a prayer pose and hold this pose for the next two minutes. Let it relax.

10. Full Squat Pose Yoga Or Malasana:

For the full squat pose,


  • You need to stand with your feet wider than your hips and inhale.
  • As you exhale, you must bend your knees as low as you can so that your buttocks are only two to three inches above the ground.
  • Bring your hands together in the prayer position and lean forward to balance.
  • Hold for a couple of minutes and let it relax.
  • It is one of the most effective yoga asanas during pregnancy time for pregnant woman.

11. The One Arm Raise Posture:

The One Arm Raise Posture

This yoga exercise generally includes the one arm extension technique,


  • Where one arm is extended to the front and the rest of the body remains erect after coming into a certain posture.
  • The posture will be extremely beneficial during pregnancy and can reduce the physical stress and make one feel well.
  • The body should be totally relaxed while performing this technique.

12. The Standing Mountain Posture Or Tadasana:

The Standing Mountain Posture

Have you ever done the standing mountain posture?. This is considered as one the best poses of yoga for pregnant woman, according to a group of experts. This can reduce the physical aches and will also promote better health. In this posture, the woman will have to stand straight with her body kept erect and the back straight. This will assist with the pain in the knees and buttocks as well. There are some women, who experience tremendous pain the lower back while going through pregnancy and tips can reduce the pain in that portion as well.

13. The Supported Triangle Posture Or Trikonasana:

The Supported Triangle Posture

Among all the yoga postures for pregnancy, the supported triangle posture is considered extremely special. This posture is helpful for women who are going though pregnancy.

  • The supported triangle posture is basically done by bringing one leg forward and putting the pressure of the body on the other leg.
  • Well, this is just the first stage of this yoga.
  • The next step will be to raise the arm upwards and make this technique look like the one arms raise posture.

14. Goddess Pose 2:

Goddess Pose 2

This is a bit different from the previously discussed goddess posture. According to some people, it can be said to be the initial stage of the goddess posture pose. People practicing this posture can get rid of the problems regarding pregnancy. There are many other benefits of this posture as well. Want to know what makes this yoga exercise for pregnancy different from the previous one. Pay close attention to the picture provided below, here palms are joined together as if the woman is worshiping or prying.

15. The Alternative Lunge Posture:

The Alternative Lunge Posture

This particular yoga posture deals with the different physical discomforts that women face during pregnancy. This can also be said to be the starting position of the real lunge posture. The only reason why it is separately discussed is because that this particular posture has a separate range of benefits. It can assist with the removal of physical aches. Here, the woman is touching her right foot with both her arms. This is often termed as high lunge.

16. The Chest Opening Posture Or Bow Pose Or Dhanurasana:

The Chest Opening Posture

If you’re in need of yoga exercise for pregnancy, then it is recommended that you go for this chest opening posture. It can stretch and open the chest muscles, which are extremely necessary fr removing the physical stiffness in women during pregnancy. Generally, for a woman during pregnancy the body becomes weak and the muscles become stabilized and makes the inner fibers of the body stiff and rigid. There is less contraction and friction during pregnancy and this can be said to be one of the prime yoga asanas for women who are pregnant. While doing this yoga, one should be kept in mind, that there is not too much pressure on the belly. It is also known as the bow posture.

17. The Cobra Posture Or Bhujangasana:

The cobra posture

This is another amazing yoga pose for pregnant women going through pregnancy. Generally, women suffer from a number of body aches when they are pregnant. Physical activities such as the cobra posture will be necessary to deal with the physical condition. For doing this bhujangasana posture, a woman has to lie straight on the floor first and then slowly stretch her upper body to the her back in order to touch the foot with the help of her palms (arms are stretched backwards).

18. Cow Posture Or Bitilasana:

Cow posture

According to many researches on yoga poses for pregnant woman, it has been found that this particular posture which includes excessive stretch of the upper body will be really helpful for the woman. This will allow them to get rid of fatigue issues pretty easily and can be said to be one of the most useful and powerful yoga asana for pregnant women.

19. The Fish Pose Yoga Or Matsyasana:


You can picturise this yoga posture from it’s name. Matsyasana is good for the lower back and the lower limbs of pregnant women. It increases the elasticity of the body and makes a pregnant woman feel a lot better. There is nothing better for a pregnant woman, than to get relief from the pain she is going through. Some prefer joining the palms.

20. The Half Frog Or Ardha Bhekasana:

The half frog

The half frog posture can be said to be one of the best yoga exercises for pregnant woman. It can deal with stiffness in the muscles and eliminate the pain in the limbs as well. The fish posture demands a woman to sit on the floor with one leg stretched to the back and the face facing forward. One arm should be kept on the floor and one arm should remain at the waist. This will provide equal balance to the body on both the sides ad will make the posture effective.

21. The Locust Pose Or Salabhasana:

The Locust pose

Locust pose is the best yoga for pregnant women, according to some people. Pregnant woman have got relevant results when they performed this posture. The different angles that the body bends in while doing this pose helps to maintain a good physique as well.

22. The Lord of The Dance Pose Or Natarajasana:

The lord of the dance posture

This is yet another yoga posture beneficial during pregnancy which women find fun in performing as it is like dancing. For a pregnant lady it is difficult to perform but it has so many health benefits. It is also called natarajasana yoga. This yoga pose will help to improve the concentration during pregnancy time and give balance of body.

23. The Sphinx Pose Or Salamba Bhujangasana:

The sphinx posture

The posture is practiced by both men and women. This can be said to really helpful for dealing with physical stress and random body aches during pregnancy. It has provided effective results over the years. There is a slight difference between this posture and standard planks, that is the stomach the raised at a good level from the ground in planks, but here it touches the ground.

24. The Upward Bow Pose Or Chakrasana:

The Upward Bow Pose

Experts recommend to perform this yoga posture only during the first stage of pregnancy. It is some what difficult to perform during pregnancy. It is also called chakrasana or wheel pose. This yoga pose has lot of health benefits for pregnant women. It gives the well shape to the body and tones abdomen organs along with reproductive system.

25. The Camel Posture Yoga Or Ustrasana:

the camel posture

Camel posture works great for the shoulders and the chest as well. Ustrasana is one of the best asanas of yoga for pregnant women during that time. It helps to stimulate the nervous system and improves the spine flexibility.

Try the above yoga exercises during pregnancy time and get all benefits which make you free and smooth delivery baby. Then comment her your best yoga pose which will help to better understanding.