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Yoga Poses during Pregnancy

Prenatal Yoga Poses

It's crucial to prioritise rest and maintain an active lifestyle during pregnancy. Prenatal yoga gives you the opportunity to connect with your body while you strengthen, increase your range of motion, and learn balance.


These advantages can lessen the symptoms of pregnancy, encourage physical and mental relaxation, and establish healthy thought patterns. Additionally, you'll learn how to adjust to all the changes that come with being pregnant.

5 Yoga moves for beginners during pregnancy at home

Best Yoga poses during Pregnancy

1.Forward bend from head to knee (Janu sirsasana)

This forward bend improves digestion, builds back strength, and encourages relaxation. It elongates your legs, hips, and back.



  • With your left leg outstretched, sit on the edge of a cushion, block, or folded blanket.
  • Press the left foot's sole up against the inner thigh of the right.
  • Pull in a breath as you raise your arms.
  • Exhale to lengthen your front body by folding forward a little.
  • Put your hands on the ground or your body.
  • As long as a minute, maintain this posture.
Continue on the opposite side.

2. Upavistha konasana

Pose for increased flexibility in the legs, hips, and low back. It strengthens your pelvis, low back, and spine.



  • Tilt your pelvis forward by sitting on the edge of a cushion, block, or folded blanket while extending your legs out to the side.
  • Raise your arms above your head.
  • Fold forward, bending at the hips.
  • Hold your big toes or place your hands in front of you.
  • As long as a minute, maintain this posture.


3. Marjaryasana to Bitilasana, or the cat-cow pose

This mild backbend increases circulation, eases tension, and enhances spinal mobility. It will feel good to have your neck, shoulders, and torso stretched.


  • Get up onto all fours.
  • Breathe in while lowering your belly, arching your spine, and looking up.
  • Pull your chin into your chest and raise your spine as you exhale.
  • For a maximum of one minute, keep up this gentle flow.

4. The Balasana (child's pose)

This soothing posture opens up your chest, low back, and shoulders. It improves thigh, hip, and spine flexibility



  1. You are free to begin on all fours.
  2. Spread your knees and bring your toes together.
  3. Return to your heels by lowering your hips.
  4. Extend your arms before you.
  5. Take a deep breath.
  6. Take a minute or so to maintain this pose.

5. Uttanasana, or the forward bend standing pose.


  • Spread your feet a little wider than your hips.
  • When you fold forward, hinge at your hips.
  • Keep your knees slightly bent.
  • Hold each other's elbows or place your hands on the ground or a block.
  • Maintain this position for a maximum of thirty seconds.

Strength and endurance are developed through prenatal yoga, preparing you for the rigours of labour and delivery.

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