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This International Yoga Day, let’s shine a light on the holistic wellness of expectant mother. Pregnancy is a phase of transformation, both physically and emotionally. Practising safe prenatal yoga can improve flexibility, reduce stress, ease discomfort, and even prepare the body for a smoother labour. 

However, caution is key.

“Before starting any yoga session during pregnancy, one should always consult a doctor to ensure the safety of both mother and baby,” says Dr. Mitul Gupta, Senior Consultant Obstetrics and Gynaecology, Cocoon Hospital, Jaipur.

Dr. Gupta explains that every pregnancy is unique, and medical clearance becomes especially important if there are complications. “Difficult poses or those that put pressure on the abdomen should be avoided, especially in the first trimester,” the doctor adds. Pregnant women should also stop immediately if they feel dizzy, breathless or uncomfortable.

Here are five safe and effective prenatal yoga poses recommended for a healthier and more balanced pregnancy journey.

1. Marjaryasana-Bitilasana (Cat-Cow Stretch)

Marjaryasana-Bitilasana, commonly known as the Cat-Cow Pose, is one of the safest and the most beneficial yoga poses for expectant mothers. This gentle, flowing movement between the two postures helps relieve back pain and enhances spinal mobility. To practise, start on all fours with wrists under shoulders and knees under hips. Inhale, drop the belly and lift the head (cow pose). Exhale, round the back and tuck the chin (cat pose). Repeat the steps slowly.

This preganancy-safe asana not only improves posture and flexibility but also encourages deep breathing and reduces tension in the abdominal area.

2. Utkata Kosana (Goddess Pose)

Utkata Kosana or the Goddess Pose is a grounding yoga pose that helps build strength in the lower body during pregnancy. This prenatal yoga asana involves standing with feet wide, while placing the toes turned out. Then, bend the knees and lower into a squat, bringing palms together at the chest or raising arms. Hold while breathing deeply.

As one of the safest yoga poses for pregnant women, it promotes stamina, opens up the pelvis, and prepares the body for labour. It’s highly recommended to include this asana in your prenatal yoga routine under expert guidance for maximum benefit and safety.

3. Trikonasana (Triangle Pose)

Trikonasana is also known as the Triangle Pose. It is an energising prenatal yoga asana that improves balance, enhances flexibility, and gently stretches the body without putting pressure on the belly. To practise Trikonasana, stand with feet apart and extend one arm over the front leg and the other toward the sky, keeping both legs straight. Use a block if needed for support.

The Triangle Pose helps in opening up the chest and hips, aids digestion, and relieves tension in back and shoulders. It’s one of the most effective and gentle yoga poses for pregnant women seeking a healthier, more relaxed pregnancy journey.

4. Setu Bandhasana (Bridge Pose)

Setu Bandhasana or Bridge Pose, is a gentle yet effective yoga asana ideal for pregnant women to calm the mind and relieve lower back discomfort. To perform Setu Bandhasana safely, lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor and slowly lift the hips, while keeping your shoulders grounded.

Practising this prenatal yoga pose improves blood circulation, reduces swelling in the legs, and strengthens the glutes and back muscles. It also promotes emotional balance, reduces stress, and supports better posture.

5. Malasana (Garland Pose)

Malasana is a deep squatting yoga pose that stretches the hips, thighs, and lower back gently. To do this yoga pose, stand with feet slightly wider than hips and then squat down, bringing palms together at the chest. You may use a cushion under the heels for comfort.

This prenatal yoga pose helps improve hip flexibility, enhances pelvic alignment, and encourages natural posture for labour preparation.

Dr. Mitul Gupta mentions that prenatal yoga should always be performed under guidance and with care. “Yoga should be done slowly. If done correctly, it can help reduce stress and prepare the body for childbirth,” she says.

With proper support and mindfulness, yoga can be a wonderful companion in the journey of motherhood.