Safe and Effective Yoga Poses for Expecting Moms

13 May, 2023

Pregnancy is a beautiful and exciting time in a woman's life. As an expecting mother, it is important to take care of yourself, both physically and emotionally, and one great way to do this is by practicing prenatal yoga. Prenatal yoga can help soothe aches and pains, reduce stress and anxiety, and prepare your body for labor and delivery. In this guest blog, we will explore safe and effective yoga poses for expecting moms.

Before we delve into the poses, it is important to note that not all yoga poses are appropriate for pregnant women. Always talk to your healthcare provider before starting any exercise program, including prenatal yoga. Listen to your body and never push yourself beyond what feels comfortable. Remember that prenatal yoga is also a great way to connect with your baby and cultivate mindfulness, so enjoy the practice and focus on the present moment.

Free photo side view pregnant woman doing yoga indoors


Cat-Cow Pose

Cat-Cow pose is a gentle, flowing movement that can help stretch and strengthen your spine and promote relaxation. Begin on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your spine, drawing your chin towards your chest and tucking your tailbone under (Cat Pose). Continue flowing between these two poses for several breaths, moving at your own pace.

Downward-Facing Dog Pose

The downward-Facing Dog pose is a wonderful stretch for your hamstrings, calves, and back. From the Cat-Cow pose, tuck your toes and lift your hips up and back, reaching your heels towards the floor. Keep your knees bent or straighten them if it feels comfortable. Relax your head and neck, and hold the pose for several deep breaths.

Warrior II Pose

Warrior II pose can help strengthen your legs and open your hips. From Downward-Facing Dog, step your right foot between your hands, aligning your right knee over your ankle. Turn your left foot out to the side, keeping your left leg straight. Inhale and lift your arms out to the sides, parallel to the floor, with your palms facing down. Exhale and bend your right knee, making sure it stays directly over your ankle. Keep your gaze forward over your right hand and hold the pose for several deep breaths. Repeat on the other side.

Triangle Pose

The triangle pose is a great stretch for your legs, hips, and spine. From Warrior II pose, straighten your right leg and bring your arms to shoulder height, reaching your right hand forward toward your right foot, and placing it on your thigh or shin. Reach your left arm up towards the ceiling, gazing up or forward, and hold the pose for several deep breaths. Repeat on the other side.

Child's Pose

The child's pose is a restorative pose that can help you relax and release tension. From Downward-Facing Dog, come down onto your hands and knees. Spread your knees wide apart and bring your big toes together. Inhale and lengthen your spine, then exhale and fold forward, bringing your forehead to the floor and resting your arms alongside your body. Hold the pose for several deep breaths.


Prenatal yoga can greatly benefit expecting mothers by promoting physical and emotional well-being. Practicing safe and effective yoga poses during pregnancy is important, always consult with your healthcare provider and listen to your body. Cat-Cow pose, Downward-Facing Dog pose, Warrior II pose, Triangle pose and Child's pose are just a few of the many yoga poses that can be incorporated into a prenatal yoga practice. Enjoy this special time in your life and nurture both yourself and your baby through the power of yoga. 

If you are looking for the best yoga center in Rishikesh for your prenatal yoga practice, consider Sattva Yoga Academy. Our 85-hour Prenatal Yoga Teacher Training program is designed to help expecting mothers deepen their understanding of prenatal yoga and teach others how to practice during pregnancy safely.