10 yoga postures for pregnant women


10 yoga postures for pregnant women

Oh yes! Yoga can be practiced throughout pregnancy. Here are some positions to relieve some ailments from pregnancy and also help you promote harmony between you and your future baby.

10 yoga postures for pregnant women
10 yoga postures for pregnant women

Yoga during pregnancy? It is no longer just a physical activity, it is also and above all an efficient way for pregnant women to recharge their energy, and live this unforgettable moment serenely.

However, some postures are not recommended for pregnant women. Big belly obliges, we must nevertheless pay attention to his gestures!

Here are ten specific pregnancy postures that we have chosen for you …

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The butterfly

The position of the butterfly is specifically recommended to tone and soften the thighs and pelvic muscles. A position not to be missed especially when approaching D-Day.

While sitting, pull your legs and feet inward until the heels touch your buttocks.

Hold your feet in both hands; And at the same time, breathe.

Move up and down with your knees. If they can not touch the ground, it does not matter; Do not force.

The mountain

The posture of the mountain helps the pregnant woman to work out her balance and mobility.

While standing, legs slightly apart (width of the pelvis).

Rest your heels and toes well and stay in this posture for a few minutes.

Focus on your breathing.

The warrior

This posture tones the legs and arms and strengthens the balance. It also relieves back pain.

In standing position, legs apart.

Turn your right foot a quarter turn to the right and place your left foot to find balance. Flex the right knee slightly. The left leg should be tight.

Lift the arms gently so that they are parallel to the ground. Look to the right.

Stay in this posture by performing 5 calm and regular breaths.

Return to the standing position, exhaling and pushing gently on the folded leg.

Repeat the movement on the other side.

Stretching next to standing

While standing, spread legs apart. Slightly turn your feet out to find a comfortable balance.

Bring your right hand upward over your head and place your left hand over your hip. And lean slightly to the left side, without forcing. It is a matter of performing gentle stretches without triggering any pain or false movements.

Stay in this posture for 2 or 3 breaths and change sides.


This posture helps to synchronize his movements with his breathing. It also relieves back pain.

Put yourself on your knees on all fours by leaning on your hands.

Leave legs slightly apart.

While breathing in, bring your head up, while tucking your back.

When exhaling, round your back and bring your head down to look at the navel.

Make five chained movements and concentrate on your breathing.

The tree

The posture of the tree makes the hip work correctly, strengthens the thighs and legs. She works to balance.

When standing, when you are ready, and you are in the balance; Gently raise your right foot, then place it against the left thigh.

At the same time, make an inspiration, raise your arms to the sky and join the palms of your hands.

Stay in this posture for five calm and regular breaths. Do not wait for more breaths so as not to overload the veins of the leg.

The corpse

It is the posture that allows you to relax. It is often practiced at the end of each session.

Lie on the left side, as if you were going to sleep.

Pull on your right leg, and pass it over the left leg (which remains elongated).

Place this right leg bent over pillows that you have previously placed on your left side.

Stay in this posture for a few minutes and breathe.

Hip rotation

While standing, legs slightly apart but very parallel, place your hands on your hips.

Bend your knees slightly; And while performing slow, calm breaths, make rotating movements of your hips (Hula Hoop).

Keep your back and shoulders straight. Do not arch your back.

Make movements of 10 rotations, then make 10 movements in the opposite direction.

The chair

In standing position, the legs spread out of the width of the pelvis (or a little more, according to your comfort):

Take a right balance by turning the right foot slightly outward and the left foot inward (or vice versa).

While exhaling, bend your knees slightly and descend as if you are going to sit on a chair. Keep your back straight.

Return to the standing position while inhaling.

Do this sequence of movements 5 or 6 times. Moreover, for the last one, stay in the posture of the chair for a few seconds before returning to the standing position.


Not only does this posture relieve back pain, but it is also advised after the meal because improves digestion.

In the kneeling position, sit on your heels.

Spread your heels slightly and let your buttocks fall between your feet. Hold your back, head and shoulders straight. Place your hands on your thighs.

Stay in this posture for a few seconds and concentrate on your breathing.

Then, lean forward slightly by lifting your hips and leaning on your hands. At the same time, raise your heels and put your feet on the toes. Put yourself on tiptoe.

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