Best Prenatal Yoga Routine Poses For Safe Pregnancy

Editorial Team By Editorial Team

One of the best ways to stay safe and healthy is by carrying out prenatal yoga routine poses during pregnancy.  As beautiful and transformative as pregnancy can be, it can be filled with anxiety, worry, and tension.

It is essential to stay in shape during pregnancy and do what is best for you and your baby. However, a prenatal yoga routine is a beautiful way to do both. 

The Yoga routine gives a much-needed opportunity to slow down. It also helps to connect with your baby and your body as it transforms.  You can also enjoy the many benefits of yoga during pregnancy. This doesn’t matter if you are new to yoga or are already an experienced practitioner. 

You should also know some prenatal yoga poses to avoid and some of the best yoga poses for pregnancy. Therefore, in this article, we will provide the best tips for a prenatal yoga routine that is safe for all trimesters to keep you and your safe. 

Read on!

What Is A Prenatal Yoga Routine?

To keep both mother and child fit and safe, there are several childbirth-preparation classes; one of such is prenatal yoga classes. 

The prenatal Yoga Routine is a multifaceted strategy to exercise during pregnancy.

They encourage stretching, mental centering, and focused breathing. 

However, research conducted in a 2014 study recommends that pregnant women who engage in 6 weeks of prenatal yoga are safe. They also have many benefits for pregnant women and their babies that can help Improve sleep.

Prenatal Yoga Routine For All Trimesters

prenatal yoga routine for safe pregnancy

A Prenatal Yoga Survey was conducted by Mylo, on a full-stack D2C platform for expecting and new mothers. It shows that 85% of the respondents said yoga is beneficial during pregnancy and also after childbirth. 

A pregnancy yoga routine allows you to get in touch with your body as you build strength.

It also helps to improve your flexibility and develop balance.

Practising a prenatal yoga routine in all trimesters promotes mental and physical relaxation. They also ease pregnancy symptoms and create positive mental patterns. 

Prenatal Yoga Poses to Avoid in All Trimesters 

Here are some poses you must avoid in all trimesters.

In the first trimester, you should avoid poses with:

  • intense backbends, twists, and forward bends
  • strong or forceful abdominal contractions
  • inversions (unless you’re very experienced)
  • jumping, hopping, or bouncing
  • hot yoga 

In the second trimester, you should avoid poses with:

  • intense backbends, twists, and forward bends
  • strong or forceful abdominal contractions
  • inversions (unless you’re very experienced)
  • jumping, hopping, or bouncing
  • hot yoga
  • Also, you must not lie on your back or your right side

During the third trimester, you should avoid poses like:

  • intense backbends, twists, and forward bends
  • strong or forceful abdominal contractions
  • inversions (unless you’re very experienced)
  • jumping, hopping, or bouncing
  • hot yoga
  • arm balances
  • squats if you’re prone to prolapse
  • You must not lie on your back or your right side. 

Here you have some recommendations on prenatal poses safe for your pregnancy in all trimesters. 

Prenatal Yoga Routine Poses For The First Trimester

During your first trimester, you should maintain your physical activity as long as you improve it properly.  However, you should focus on building strength and releasing the tension, especially in your low back and hips.

Here are some of the best prenatal yoga poses for 1st trimesters.

Cat-Cow Pose (Marjaryasana to Bitilasana)

This pose gives backbend relieves tension and enhances spinal mobility.

It also boosts circulation as you will be able to stretch your neck, shoulders, and torso.

  • To do this, start on your fours and Inhale as you arch your spine, lower your belly, and gaze upward.
  • Then exhale as you draw your chin into the chest and arch your spine upward.
  • You can continue this flow for up to 1 minute.

Wide-Angle Seated Forward Bend (Upavistha Konasana)

This yoga pose boosts flexibility in your low back, hips, and legs.

It also builds strength in your spine, low back, and pelvis.

  • To start, sit on the edge of a cushion, block, or folded blanket, with your legs out to the side. 
  • Allow your pelvis to tilt forward, reach your arms overhead and bend at your hips as you fold forward. 
  • Then place your hands in front of you or take hold of your big toes as you hold these poses for 1 minute.

Prenatal Yoga Poses for the Second Trimester

During the second trimester of pregnancy, your body produces higher levels of the hormone relaxin. As such, it relieves your tendons, muscles, and ligaments to ready your body for birth.

However, you have to be careful not to overstretch to prevent discomfort and injury. 

Here are some of the best prenatal yoga poses for the second trimester.

Standing Forward Bend (Uttanasana)

  • This yoga routine pose relieves anxiety and enhances inner calm.

To do this, stand with feet slightly wider than your hips, then hinge at your hips to fold forward. 

  • Keep your knees slightly bent and place hands on the floor or a block or hold opposite elbows. 
  • You can be in this position for up to 30 seconds.

Child’s Pose (Balasana)

This one stretches your shoulders, chest, and low back.

It also improves flexibility in your spine, hips, and thighs.

  • Start by touching your big toes together and spread your knees wide, and lower your hips back onto your heels.
  • You should reach your arms in front of you, and breathe deeply. You can be in this pose for up to 1 minute.

Prenatal Yoga Poses for the Third trimester

At this stage, your baby is taking up more space.

As such, you may have more anxiety, breathing, and moving with ease. 

All you need to do is to toe easy, move gently, and rest as much as you like.

Easy Pose (Sukhasana)

This pose helps to extend your spine, opens your hips, and promotes mental clarity.

  • Start by sitting on the edge of a cushion, block, or folded blanket, and allow your pelvis to tilt forward.
  • Stretch right leg over left leg and place hands in any comfortable position.
  •  Close your eyes and breathe deeply, holding this pose for up to 1 minute.

Garland Pose (Malasana)

This pose opens your hips and improves digestion. 

However, you may have to avoid this pose if you’re prone to prolapse.

  • Start by standing with feet slightly wider than hips and toes turned out at an angle.
  • Slowly bend your knees and lower your hips while lifting your heels. 
  • Press your palms together at the center of your chest, then press your elbows and knees.

15-Minute Best Yoga Poses To Fight Morning Fatigue

If you are battling fatigue, these best yoga poses routines will help you buck up and feel great throughout the day.

Straddle With Twist

This is a safe pose to perform since the belly stays open and doesn’t cross the midline. The twists are so great for lifting your energy as you straddle opening up the hips, inner thighs, and sides of the waist.


This pose warms up the spine and it is great for the pelvic floor, abdominals, and back.

Goddess Pose or Sumo Squat

These squats boost energy and get the heart rate up. 

Also, they prepare the body for labor and delivery as they strengthen the inner thighs, hips, and pelvic floor.

Warrior One

This is one of the best yoga poses for boosting energy. It strengthens the legs, gives confidence, and helps to open up the hip flexors and the entire front body.

Fire Log or Ankle-to-Knee Pose

The ankle-to-knee pose is one of the best yoga poses as it opens up the hips.

Also, it stretches the inner and outer thighs and strengthens the pelvic floor. 

Prenatal Yoga Routine Poses For back pain

A 2014 study shows that pregnant women who took part in a 6-week yoga program were more optimistic. They felt stronger and had better overall well-being.

For this reason, we have compiled comforting poses to help relieve tight hips to a sore lower back.

Wide-Knee Child’s Pose (Balasana)

  • To do this, kneel on the floor, with your butt on heels, the tops of your feet against the floor. 
  • Ensure that your big toes touch the floor and your knees out wider than hip-width.
  • Bring your chest slowly to the mat, and allow your body to come between your knees. Then extend your arms overhead, to touch the forehead to the mat.
  • You can lay arms alongside your body with palms facing up if that feels more comfortable.

Seated Side Bend (Sukhasana variation)

  • You can start in a comfortable upright seated position, with your legs crossed or folded in a half-lotus pose. 
  • You should allow your right hand to rest comfortably on the floor.
  • Then, stretch your left arm straight up, and bend to the right, focusing on rotating your upper torso.
  • Stay open as you gaze up at your left hand, bend to the side, and lower onto the right forearm for support. 
  • You should repeat this on the other side.

Standing Forward Bend (Uttanasana)

  • Start by standing with your feet wider than hip-width apart, your knees slightly bent at the hip level. 
  • Stoop forward at the waist, and allow your head to lower toward the mat while your knees stay loose.
  • Then, hold onto your elbows with opposite hands to help elongate your spine. 
  • Take a few deep breaths, then switch your arm grip so the opposite arm crosses on top.

Yoga Squat variation with a block (Mālāsana)

  • Sit on a seat extending both legs in front of you. 
  • Bend the knees and place your feet close to you once at a time. 
  • Put weight into feet and lift off the seat to come into a low, wide squat.
  • Keep your back upright and bring your hands together between your knees in a prayer position.
  • Press your elbows into your inner thighs or use a block for a supported squat if you feel uncomfortable. 

Pigeon Pose (Eka Pada Kapotasana)

  • To start, bend on all fours, with your shoulders over your wrists and your hips over your knees. 
  • Slide the right leg forward so that the right knee comes to the right wrist.
  • Then flex your right foot toward the left wrist.
  • Lower your left leg down to the floor and raise it behind you.
  • Keep your left foot relaxed and internally rotated.
  • Ensure the left leg is directly behind you, not angled out to the left.
  • You can come down onto your forearms, join hands in prayer, and bow your forehead to touch your thumbs if you feel comfortable. 

Low Lunge Twist Pose (Parivrtta Sanchalanasana)

  • Start on all your fours and place your left foot on the floor.
  • Ensure that your knee is directly over your ankle, and your leg is bent to 90 degrees.
  • Flex and extend your right foot behind you and come into a low lunge with an upright right leg.
  • You can shift weight to the right hand and extend the left hand up toward the ceiling.
  • Allow your gaze to follow your hand, then repeat on the other side.

Dolphin Pose (Ardha Pincha Mayurasana)

  • Starting on all fours, tuck your toes and lift your hips toward the ceiling.
  • You should straighten your legs to be in a downward-Facing Dog position. 
  • Let your arms and legs be straight, even if your toes don’t touch the floor.
  • Lower onto your forearms slowly, adjust your stance and maintain a neutral neck, and your keep hips raised.
  • You can raise your head upside down if you are not comfortable. 
  • Then, press your forearms against the wall, and walk your feet back until your head can drop.

What To Consider When Doing Prenatal Yoga Routine Poses

You may have to talk with your healthcare team before starting prenatal yoga poses. 

This is important especially if you have a high-risk pregnancy, breech baby, or you’re carrying twins.

In addition, if you are new to fitness, you may have to take medication or have medical concerns.

However, with careful consideration, yoga poses can help you stay safe and fit in pregnancy and beyond.

Here are what you should take note of during your yoga poses: 

  • Follow all the prenatal yoga guidelines.
  • Avoid certain poses you are advised to. 
  • Go easy on yourself and avoid pushing yourself too hard or overheating. 
  • Choose poses that are strengthening yet offer a chance for relaxation. 
  • Make sure you can breathe easily during all your poses.
  • Avoid dropping your head down during the forwarding bend but you can prop your head using your hands or props.
  • Skip any pose that makes you feel uncomfortable or requires too much pressure on your belly. 
  • Also, if you experience pain during a pose, completely avoid it. 
  • You can use a wall or chair for support during standing or balancing poses.

Lastly, you should talk with your doctor or a qualified yoga instructor if you experience any symptoms during your poses.

However, you have to consider putting an end to your yoga practice if you:

  • feel nauseated or lightheaded
  • are overheated
  • feel dehydrated
  • experience unusual vaginal discharge, spotting, or bleeding
  • have numbness


Prenatal yoga routine poses are useful to your self-care plan during pregnancy.

These best yoga poses can help with pregnancy and provide mental and physical benefits.

They can also improve your overall well-being during pregnancy. 

You should listen to your body and pay rapt attention to how you’re feeling during the poses. More so, observe your back, abdominals, and pelvis during this period. 

When this is moderate, you’ll develop consciousness of the changes that happen to your body and mind. We have carefully highlighted prenatal yoga poses for all trimesters, the best yoga poses for morning fatigue.

We have also carefully discussed yoga routine poses for back pain in this post. 

You may have to avoid practising a yoga routine if your pregnancy is a high-risk, breech baby or you’re expecting twins. 

If you have any other medical concerns, you may have to discuss them with your doctor before practising yoga.

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