Yoga for Pregnant Women

Published on February 13, 2016 by HTC Team

Yoga is a practice which helps in improving certain bodily postures and enables you to move comfortably through pregnancy. In case of health concerns, medical advice should be taken from the doctor before starting the yoga session. Start with 10-15 minutes of yoga initially and then you can increase the time up to 30 minutes

The Benefits of Yoga for Pregnant Women

  • It helps in improving body postures and provides comfort in the various stages of pregnancy.
  • It also plays an important role in revitalizing and lifting your spirits during this period.

Some Beneficial Yoga Poses During Pregnancy

Cat Pose

You have to stand comfortably and release tension. This pose is very effective in improving posture. It also revitalizes and lifts your spirits.


  • The first step is to be onto the table top position with your knees and hands on the floor.
  • The next step is to breathe out while rounding your spine towards the back.
  • Then your head should be released towards the floor.
  • The last step is to breathe in while moving forward with the elbows to the side.
  • Lift your right arm while inhaling and sweep it down while exhaling. Repeat with your left arm.

Standing Exercise Against the Wall

This is a wonderful revitalizing pose.


  • Stand facing the wall and bring your arms in a triangle position and press against the wall.
  • While resting in this position move your hips freely to relieve lower back stiffness. 
  • From this position move to a more active position with your arms stretched out and press against the wall while breathing in.
  • While exhaling take the pressure down to the heel of the back.

Tadasana or Mountain Pose

This pose teaches the art of standing perfectly with the correct posture.


  • You should stand with one hand brought in front to cover the pubic bone.
  • Bend the knees, squeeze the buttocks and stoop forward and feel the belly muscles contracting.
  • Bring your hands to your heart as you inhale and raise your arms and exhale.
  • To end the session move gently from side to side with soft twists

Thus by following these simple poses of yoga, you can comfortably sail through your pregnancy.

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