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6 Safe Prenatal Yoga Poses For Every Trimester
SummaryPrepare for each stage of pregnancy with safe, supportive yoga poses. Discover gentle stretches, breathing exercises, and strength-building movements designed to promote comfort and well-being trimester by trimester.
Practising yoga during pregnancy can be beneficial for both, your body and your mind. It offers gentle stretches, relaxation, and strength-building that prepare the mother for birth.
Certain poses and movements, however, must be modified, or avoided altogether to ensure safety and comfort. Here is a trimester-by-trimester guide to safe and supportive yoga poses during pregnancy.
First Trimester: Building Strength and Releasing Tension
In the first trimester, you can maintain your usual physical activity, you make minor modifications for safety. Focus on strength-building poses to support your back and hops and avoid any fast or intense movements.
Head-to-Knee Forward Bend
Sit on a cushion or folded blanket with your left leg extended
Place the sole of your left foot against your inner right thigh
Inhale as you reach your arms overhead, then exhale to fold forward gently
Hold for up to one minute, then switch sides
Modification Tip: Place a cushion under your knee for support and use a strap around the ball of your foot to ease the stretch.
Cat-Cow Pose
Begin on all four limbs
Inhale as you arch your spine, lower your belly and look up
Exhale as you round your spine, tuck your chin to your chest
Repeat for up to one minute
Second Trimester: Embracing Flexibility With Caution
The hormone relaxin in this period increases flexibility by loosening ligaments. During this period, it is best to avoid deep twists, intense backbends or hot yoga.
Bound Angle Pose
Sit on the edge of a cushion, and press the soles of your feet together
Bring your feet in toward your hips to deepen the stretch
Hold this position for up to one minute, and repeat it 2 to 4 times
Modification Tip: Place a cushion under your knees for added support, or recline back on a cushion to reduce pressure on the spine.
Child's Pose
Start on all four limbs, bring your big toes together and spread your knees wide
Lower your hips back onto your heels and reach your arms forward
Hold for up to one minute, breathing deeply
Third Trimester: Moving Mindfully
As the baby grows, it might be more challenging to move with ease, thus practising mindful movements with breaks as needed could avoid intense twists.
Warrior II Pose
Step your left foot back, aligning it with your right heel
Open your hips to face the side and raise your arms parallel to the floor
Bend your front knee, making sure it stays aligned over your ankle
Hold for 30 seconds, then switch sides
Modification Tip: Perform this pose next to a wall for support, or place a chair under your front thigh for added stability.
Easy Pose
Sit on a cushion, crossing one leg over the other
Place your hands in a comfortable position and close your eyes, breathing deeply
Hold for up to one minute, then switch leg positions
Modification Tip: Use cushions under your knees or sit with your back against a wall for extra support.
Disclaimer: This is not a medical advisory, to ensure complete safety while practising yoga during pregnancy, please consult your doctor and trainer.
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