Pregnancy Yoga Techniques

Submitted by Allan on January 29, 2013

Pregnancy carries with it a number of risks. However, all these risks are worth taking. Yoga practice will prepare your body and mind for labor and birth. This will help you center yourself, pay attention to the baby in your womb and help you remain healthy. The Yoga asanas are calm, tender ways to keep your body active and supple. They are also designed to curtail the common pregnancy symptoms such as morning sickness and constipation.

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Yoga practices also ensure easier labor and smooth delivery. This is achieved by relieving tension around the regions of the cervix and birth canal; also by opening up your pelvis. Pranayama will also be helpful in labor, as it helps restore the body’s shape, uterus, abdomen, and pelvic floor, as well as in relieving upper back tension and breast discomfort subsequent to childbirth.


During the 1st trimester, you are recommended standing Yoga Pose. These will help strengthen your legs, improve circulation, and create more energy in you. It may even help in reducing leg cramps. Some stretches such as the hamstrings stretch are also worthwhile, at least to help avoid problems like Sciatica.

In the 2nd and 3rd trimesters, it might be a good idea to reduce your time on doing the poses. This to prevent fatigue and overwork. You are also advised not to practice from the 10th to through the 14th week of Pregnancy. This is because this is a critical period.

The following is a program of Yoga asanas which will definitely help you cope with symptoms of Pregnancy.

  • Mountain Pose (Tadasana)
  • Triangle Pose (Trikonasana)
  • Warrior Pose
  • Standing Side Stretch Pose
  • Standing Spread Leg Forward Bend Yoga Pose
  • Seated Forward Bend (Paschimothanasana)
  • Hero Pose (Virasana)
  • Spread Leg Forward Fold (Upavista Konasana)
  • Fish Yoga Pose
  • Warm-Up Poses - Cat Pose (Bidalasana)
  • Tree Yoga Pose
  • Plough Pose (Halasana)
  • Sage Twist Yoga Pose (Marichyasana)
  • Shoulder Lifts
  • Warm-Up Poses – Neck Exercises
  • Ujjayi Yoga Breathing Technique
  • Shavasana – Corpse Pose
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