12 Safest Prenatal Yoga Poses for Pregnant Women ( Trimester-Wise)


Becoming a mother is the most special thing in every woman’s life. The female body undergoes many changes during this term of life. Preparing the body and mind for these experiences is a tough task. 

Prenatal yoga is a planned yoga format that includes all asana that ensures proper health for women while keeping a check on their health. 

Things will change for you if you are active during your pregnancy. Usually performed yoga asanas differ from prenatal yoga poses, or yoga for pregnant ladies. 

Scientific research has proven the benefits of prenatal yoga for mothers. It is important for them to maintain a healthy routine. The routine involves regular low-intensity exercises and a healthy diet. These simple changes are good for the mother and the baby. Performing yoga during pregnancy is the best physical activity that women can practice. 

It is important to note that all trimesters of pregnancy are not the same. The body changes diversely in all three trimesters. In the initial or first trimester, there aren’t many changes in the physical body. But, later in the second and third trimesters, the body changes significantly. 

Our write-up will help you learn about different phases of pregnancy and the best yoga for pregnant ladies according to trimester.

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Yoga for Pregnant Women During First Trimester

It is the initial phase of pregnancy. The initial 12 weeks are essential to avoid miscarriage. Hence, you must be cautious. 

The baby develops the brain, neural system, and placenta during this phase. It is important to note that a high-impact workout would raise the body temperature, which is not good. 

Always seek medical advice if you feel something wrong while performing pregnancy yoga exercises for the first trimester.

1. Balasana


The Balasana is one of the best prenatal yoga poses for the first trimester to relax the abdomen and uterus. The release of certain hormones during pregnancy disrupts the sleep cycle. 

Balasana is known to have extraordinary results in normalizing any sleep disorders during pregnancy.  It stretches the thighs and hip muscles greatly, releasing unwanted muscle stress. 

How to do Balasana?

It is recommended to use a yoga mat to perform this pregnancy yoga pose. 

  • Sit down on the mat in the hyperextension positions. 
  • Try to widen your knees from each other. 
  • Now, bend your upper body in a forward direction towards the floor.
  • Remember to exhale while bending forward. 

2. Phalakasana

This yoga asana activates the abdominal muscles and provides muscle strength in the lower back and core. It prepares your core muscle for the stress that you will get in later phases of pregnancy. 


How to do Phalakasana?

Always do stretching before performing phalakasana.

  • Get your body in a push-up position.
  • Now gently rest your elbows on the floor.
  • Hold it for 10 seconds and take a rest
  • Repeat the asana 10-15 times a day.

Also Read: Yoga for PCOD: Healing, Benefits and Exercises for PCOD

3. Setu Bandha Sarvangasana

It is one of the best yoga poses during pregnancy, especially in the first trimester. Setu Bandha Sarvangasana is a controlled form of backward stretch that activates the pelvic muscles and releases back aches. Sarvangasana also improves the blood flow to the uterus and nearby organs. 

Setu Bandha Sarvangasana

How to do Setu Bandha Sarvangasana?

Stretch your glutes and knees before performing this asana.

  • Lie down on the mat with your knees bent.
  • Bring down your feet close to your hips.
  • Lift your mid and lower back gently.
  • Take the support of your hands, legs, and lat muscles.

4. Supta Matsyendrasana

A regulated twisting movement is considered good during pregnancy. Body weight starts to increase. This increase in weight puts a certain pressure on the spine. 

Supta Matsyendrasana pose is a great way to elongate the mid and lower spine. It also improves the gut help, thereby keeping digestion healthy.

Supta Matsyendrasana

How to do Supta Matsyendrasana?

Keep checking your movement. Extreme twists are not recommended during pregnancy. 

  • Lie down and relax.
  • Bend your legs and bring them close to your hips.
  • Widen your legs more than the width of your hips. 
  • Turn both your lefts in the right direction and your upper body in the left direction.’
  • Do it very gently and avoid overstretching.
  • Repeat this in the opposite direction.
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Also Read: Manifestation: Meaning, Benefits, Examples, How to Manifest.

Prenatal Yoga Poses For Second Trimester

Now, it is the second phase of pregnancy, and you’ve entered the 13th week of it. Your body will start to relax, and many symptoms will fade away. 

The regular nauseating attack will fade away, and you’ll feel more habitual with the situation. Now belly starts to grow, and the breasts increase in size. In all, your overall body weight will rise very rapidly. 

The increase in body weight can cause a few breathing issues. More relaxing hormones would make your body more flexible and joints susceptible to injury. Below, we go through the second trimester pregnancy yoga exercises.

1. Kantha and Skandha Chakra

It is a great form of asana to improve respiration and relax neck muscles. This asana is known to relieve headaches and nausea as well. If performed properly, it can ease a lot of anxiety and stress

Kantha and Skandha Chakra

How to do Kantha and Skandha Sanchalana?

  • Sit down on the mat with cross legs.
  • Now gently move your neck in a clock direction 3 times.
  • Repeat the movement in an anticlockwise direction 3 times.
  • Move your neck in the back and forth direction 3 times.
  • Now hold your shoulder cuffs with your hands.
  • Rotate your arms in the clockwise and anticlockwise directions for 3 reparations.  

2. Baddha Konasana

This asana is great for stretching your groin muscles. Sitting in this for a certain time improves blood flow to the stomach. Regulates the pain in the lower back by releasing nerve pressure. 

Baddha Konasana

How to do Baddha Konasana?

  • Sit gently on the mat and sit with cross legs.
  • Now bring both your ankles together and hold them.
  • Bend your upper body towards your ankles.
  • Repeat this movement gently and avoid any overstretching.

Also Read: Yoga for High Blood Pressure

3. Vajrasana

The term vajra means diamond and describes the strength of the diamond. It is one of the safest pregnancy yoga asanas during the second trimester to improve digestion and reduce gastrointestinal issues during pregnancy. It releases stress from the spine and keeps it strong.


How to do Vajrasana?

  • Sit on the floor.
  • Now gently bend your knees in the backward direction.
  • Widen your feet and relax your hips on your ankles.
  • Continue to sit in this position for 1 minute
  • Place a cushion below the feet if needed.

Note: Avoid this asana if you have any previous spine issues.

4. Tadasana

Tadasana, also called mountain pose, improves mental health by increasing stability and focus. It charges your brain and makes you ready for further situations. This asana is known to improve overall body posture and stretch the spine. 


How to do Tadasana?

Take wall support while performing tadasana.

  • Stand straight with a hand on the side.
  • Now raise your hand above your hand.
  • Join your hands in the namaskar position.
  • Stretch your body in an upwards direction.
  • Gently get back to a normal state. 

Must Read: How to Stop Worrying and Start Living?

Prenatal Yoga Poses for Third Trimester

It is the final phase of pregnancy. Here, many physical changes occur in the body. Your body starts preparing for delivery. Thus, the skin loosens and weight increases. Joints and bones start to pain as the hormone relaxin gives extra flexibility to muscles. 

You will feel lethargic and tired as the fetus gains much wait. The blood circulation decrease, and you will see several stretch marks over the body.

Prenatal or pregnancy yoga asanas help you to reduce all these issues. Performing yoga is not an easy task during the third trimester. An increase in body weight makes it difficult to move and stretch. 

At this phase, we advise you to perform pregnancy yoga at home while opting for reliable offline or online yoga courses or programs. Certain yoga asanas would lower the pain, stress, and other problems. 

1. Goolf Chakra

It is a very simple asana and does not require much strength and movement. It relaxes the feet and ankles. Goolf Chakra is a great asana to release muscle tension. 

How to do Goolf Chakra?

Feel free to put a cushion below your legs.

  • Sit down on a yoga mat.
  • Sit with an erected spine position.
  • Stretch your feet outward.
  • Move your feet in, out, and direction for a few reparations.
  • Now, move your feet left to right and vice versa. 

2. Viparita Karani

It is a great asana to enhance blood circulation in the legs and uterus. This yoga is known to improve sleep quality by reducing leg pain. Do yoga asana early in the morning to avoid any stomach problems. 

Viparita Karani

How to do Viparita Karani?

  • Take a pillow and place it next to the wall.
  • Lie down in a position where your legs are towards the wall.
  • Get close to the wall till your hips touch the pillow.
  • Now start lifting your legs with the support of the wall. 
  • Try to maintain an L shape posture while doing viparita karani yoga. 

Note: Never perform this asana with a full stomach.

Also Read: Benefits of Ujjayi Pranayama

3. Chakravakasana

During the third trimester, the lower back muscles become stiff. The body’s movement becomes difficult, and there is much pressure on the spine. 

This asana helps you to get rid of these problems. The best part about this asana is that it can be performed anywhere and does not require any apparatus. 


How to do Chakravakasana?

  • Come in the push-up position with your knees on the floor. 
  • Relax your abdominal muscles.
  • Now arch your spine in an upwards direction and exhale.
  • Arch your spine towards the floor and inhale.
  • Do not arch too much, as it can cause muscle spasms. 

Note: Avoid this asana if you have any trouble with the spinal disc.

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4. Parsva Savasana

In the later stages of pregnancy, we recommend you perform one-sided savasana. This is a modified version of the savasana yoga pose for pregnant ladies. 

Parsva savasana is an easy prenatal yoga move. It cools down the neural system and relaxes the tummy. It is a great way to relax your mind and release stress.

How to do Parsva Savasana?

  • Gently lie down on the mat.
  • Turn your body in the right direction.
  • Keep a pillow below your tummy. 
  • Fold your knees.
  • Relax in this position for a while.
  • Take deep breaths. 

Note: Place a pillow beneath your belly while turning your body.

Also Read: Why Two Meals a Day Is Better Than Three?

FAQs Related to Prenatal Yoga Poses 

1. What is the best time of the day to do prenatal yoga?

The best time to perform prenatal yoga is in the early morning with an empty stomach.

2. Does prenatal yoga help with labor?

Prenatal yoga is a great way to reduce stress on muscles involved in labor. 

3. What is the meaning of prenatal yoga?

The yoga that can be performed during pregnancy is prenatal yoga. 

4. What are the benefits of yoga during pregnancy?

It helps you to keep mentally and physically fit. 

5. When to start yoga during pregnancy?

You can start yoga from the very first day. 

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Wrapping Up: 

The various pregnancy yoga poses mentioned above will help you improve physicality and reduce emotional stress during difficult times. These will give you the strength to handle the ups and downs of pregnancy. 

Also, it prevents body damage. Both mother and baby get healthy when the mother performs prenatal yoga asanas.  We hope you will adopt the tips above while doing yoga and wish you a very happy maternal life. 


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