Prenatal yoga is a great way to prep your body for labor! It’ll develop your stretching, mental focus, and breathing. Different poses in yoga target and enhance different organs. Studies have shown that prenatal yoga can have tons of benefits for pregnant women and their babies! Today, we’re sharing 5 basic yoga poses that you can easily do at home as prenatal exercise.

“I had a pretty short and easy labor, and I swear that my weekly yoga sessions were one of the reasons why! Not only did yoga get my mind ready for labor, but it also got my body ready to deliver my baby and helped with breathing techniques and visual focus,” shares Ashley, who delivered her baby three months ago.

Here are five prenatal yoga poses (with photos!) to get you started:

bound angle pose.jpgBound Angle Pose

  • Sit on a mat keeping your back straight
  • Bring both heels together, with knees facing opposite directions
  • Bend forward, keeping your back as straight as possible


childs pose.jpgChild’s Pose

  • Kneel on your yoga mat with both big toes touching
  • With your butt resting on your heels, bend forward until your torso is nestled in the hip-wide gap between your thighs
  • Stretch both arms on the mat in front of you
  • Expand your back by stretching your neck and tailbone

eagle pose.jpgSeated Eagle Pose

  • Kneel on your yoga mat with your big toes touching
  • Sit on your heels
  • Stretch arms parallel to the floor. Put your right arm above the left arm and bend elbows (your palms should face each other)
  • Raise arms away from your face to get better balance


cat cow pose.jpgCat-Cow Stretch

  • Get on your knees, with your legs and arms parallel
  • The Cat Pose: exhale and tuck your chin, stretching your spine upwards. Slant your pelvis downwards and draw your chest and stomach in
  • The Cow Pose: inhale and incline your tailbone and pelvis up. Smoothly lift your head up and stretch out your body
  • Repeat the cat pose and cow pose at least 5 times

legs up the wall.jpgLegs Up the Wall Pose

  • Sit in front of a wall, with your knees bent close to your chest
  • Lower your upper body, using your elbows as support, while at the same time raising your legs up the wall
  • Your entire upper body should be resting on the floor
  • Hold this position for a few minutes. If it makes you dizzy, stop right away and sit up


Next Tuesday, we’ll share sites you can go to online to practice prenatal yoga for free!

Lifetime Adoption
Written by Lifetime Adoption

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