Special Pose And Gentler Movement In Pre-Natal Yoga Make Labor Easier And More Comfortable

By Patricia | December 17, 2008
Benefits Of Pre-Natal Yoga

Well, yes yoga can make your labor easier and more comfortable. In fact, not only this, yoga can also make you a fitter mommy-to-be and can keep you healthy during the entire pregnancy. It is also believed that labor can have fewer complications and can be much shorter for those women who do yoga regularly. Of course, there are special poses and gentler movements in pre-natal yoga. Here are some poses that reduce the discomforts of pregnancy and help to get the body ready for childbirth. Practice with an expert yoga teacher who has worked with pregnant women.

Yoga Poses:

  • Setu Bandha Sarvangasana (Bridge posture): This gentle back bend posture is good for pregnancy.
  • Bidalasana (Cat Stretch): This posture will see you getting onto all fours – a position which will help your baby get into proper position.
  • Baddha Konasana (Cobbler’s Pose): Use a bolster to support your spine as you get into a reclining position. This posture will open up your hips.
  • Utthita Trikonasana (Extended Triangle Posture): Here is a yoga posture that opens up the hamstrings, chest and hips.
  • Supta Baddha Konasana (Goddess Posture): This is a reclining posture that opens up the hips.
  • Ardha Chandrasana (Half Moon Pose): This is a balancing pose that’s good for pregnant women.
  • Viparita Karani (Legs Up The Wall Pose): This is a gentle and passive inversion that is good for relieving swollen ankles.
  • Eka Pada Rajakapotasana (One-Legged King Pigeon Pose): This is a hip opener.
  • Pelvic Tilts: One of the best postures in prenatal yoga, it is a great relaxation pose for the back.
  • Virabhadrasana II (Warrior II): This pose opens up the hips and strengthens the legs.

Yoga Guidelines

Yoga can be good for you whether you’re a first time yoga practitioner or yoga pro. You can enjoy the benefits of yoga by joining a class with an experienced teacher. Yoga is also a good way to prepare for childbirth – certain poses open up your hips and pelvis, and helps you control your breathing as you go into labor. Here are a few guidelines to help you.

New Yoga Practitioners

Even those who haven’t done yoga before find the postures and breathe work to be ideal for pregnancy. Gentle, curative, and relaxing, yoga is good for overall well-being. You must look for a yoga class that teaches prenatal yoga exclusively and able teachers who are specialists in this form of yoga. Do tell your teacher that you’re pregnant, so he/she can guide you accordingly.


You can practice yoga almost through out your pregnancy. You may have to make a few adjustments and turn to gentler postures as your pregnancy advances. It’s advisable to attend your pre-natal yoga classes as long as you’re comfortable. But do not push yourself – if you feel uncomfortable with any posture, just let your teacher know.

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