Yoga and Pregnancy

Posted on Apr 11 2014 - 3:49pm by IBC News

The practice of yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis.

Yoga Precautions During Pregnancy

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.

During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. Instead focus more on breathing and meditation.

It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion.

Always consult your physician or yoga teacher before starting the programme to find out the set of suitable yoga postures and yoga regime that suits to your body.

Some general tips before you start:

Avoid postures with excessive pressure on the abdomen

Keep the abdomen well extended

Do more of deep breathing and shorter meditations

Listen to your body and practice accordingly


Breathing techniques in Yoga provide more oxygen to the body, which is much needed during pregnancy

The foetus gains the benefit of the blood full of oxygen which flows through the body immediately after Yoga

Relaxed mind and lack of stress are the after effects of practicing Yoga. Moreover this calmness is passed to your baby. You and baby are more aligned physically as well as mentally

Back and pelvic muscles are at stake during pregnancy and after. Regular yoga practice helps keep those toned and healthy

The gentle toning and stretching prepares your body to take care of the baby before pregnancy as well as after delivering it.

Yoga Poses During Pregnancy

The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.


Shoulder lifts

Neck excersises

Ujjayi breathing

Full yogic breathing


Cat pose

Vajrasana with ujjayi

Mountain Pose





Paschimottan asana

Gentle Butterfly

ViptritKarni (against the wall)

Shavasana (Final Relaxation)