Whether you are an experienced professional or a beginner, yoga is an excellent selection for your prenatal workout program. Yoga is easy on the joints and helps with muscle strength, versatility and coordination. The breathing method central to all yoga practice can also assist handle labor discomforts. While there are some poses that pregnant women need to stay clear of, others are especially helpful. Remember that pregnancy hormones actually loosen your joints, so it’s much easier to strain yourself. Move slowly and remain hydrated.

Cobbler or Tailor’s Pose

This sitting present helps open and tone your hips and pelvis. Sit on the floor with your legs stretched out in front of you. Exhale and draw your heels in toward your hips as your knees drop to the exterior. Press the soles of your feet together as you understand the huge toe of each foot. Don’t require your knees down or your feet toward the groin, simply reach is comfortable for you.

Goddess Pose

This pose is a good follow-up to the previous present as well as assists to open the hip and groin area. From tailor’s position, lean backwards, using your elbows for support, up until you’re completely reclined, your back on the floor. Keep your knees spread broad and your feet together as you extend your arms out, palms up.


This down-on-all-fours present is a great method to unwind the lower back, which brings an extra load during your pregnancy. In addition, the pelvic tilt helps reinforce and tone your hip muscles for shipping. Get on hands and knees with your arms shoulder-length apart and your knees hip-width apart. Breathe in and round your back, tucking your chin down, breath out and relax your back, bringing your head back to neutral.

Warrior 2

This pose is advised by Lynn Felder in ‘Yoga Journal’ not just to help strengthen your legs to carry the extra weight of your baby-to-be, but also to assist gain the strength and self-confidence to face the procedure of labor. Step your feet about one leg length apart. Reach your arms out parallel to the floor, palms down. Inhale, turn your back foot sideways and lean forward until your knee is bent at an ideal angle. Keep your torso upright and focused between your legs, your shoulders square. Exhale and go back to standing. Repeat with your other foot forward.