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What are Ideal Prenatal Yoga Poses for Each Trimester to Alleviate Pregnancy Issues?

Updated: Jun 9, 2023

Yoga is a form of exercise and meditation where breath and multiple body positions are used to create the right balance between body and mind. As long as your doctor has given you green signals to stay active during pregnancy, prenatal yoga is an ideal activity for all pregnant women.



Virtual prenatal yoga at Heal-In Sutras gives you a chance to work with skilled trainers to build strength, improve flexibility, and develop balance. It emphasizes breathing, stretches, and strengthening moves that even help your body prepare for labor and delivery. These benefits can promote mental and physical relaxation, ease pregnancy symptoms, and create positive lifestyle modifications.

Let’s learn prenatal yoga poses for each trimester for a safe and healthy pregnancy.

1. Yoga Poses for the First Trimester

Be sure to maintain your usual physical activity as long as you alter it appropriately. Focus on releasing stress and building strength, especially in your low back and hips. Some yoga poses with forward bends work all right. Avoid bending forward too fast or bending excessively where you don’t feel comfortable.

Practice Janu Sirsasana

Sit on the edge of a cushion or folded blanket with your left leg extended. Place the sole of the left foot against the inner right thigh and inhale as you reach your arms overhead. Exhale to fold forward, lengthening the front of your torso. Place your hands on your body or floor and hold this position for up to 1 minute. Repeat on the other side.

This can strengthen your back muscles, stimulates digestion, and promote relaxation. It stretches your back, legs, and hips.

Upavistha Konasana

Sit on the edge of a cushion with your legs out to the side, allowing your pelvis to tilt forward. Reach arms overhead, bend your hips as you fold forward, and place your hands in front. Hold this position for up to 1 minute. This can help increase flexibility in your low back, hips, and legs.

2. Yoga Poses for Second Trimester

This is when your body starts to produce higher levels of the hormone relaxin. It relaxes your muscles, tendons, and ligaments to prepare your body for childbirth. To prevent discomfort and injury, be careful not to overstretch and go overboard.

Practice Baddha Konasana

It is a bound angle pose that boosts circulation, stimulates your digestive organs, and promotes relaxation. It improves flexibility in your low back, inner thighs, and hips, which prepares the body for delivery.

Sit on the edge of a cushion, press the soles of your feet together, and root your lower body into the floor as you lengthen your spine. Interlace fingers under pinky toes or place hands on your ankles. Hold this pose for up to 1 minute and repeat this 2-4 times.

3. Yoga Poses for the Third Trimester

Now that your baby is taking up more space, you may have difficulty breathing and moving with ease. Take it easy, move gently, and rest as much as you want.

Practice Virabhadrasana II

It improves circulation, strengthens your whole body, and opens your hips. This pose allows you to experiment with your center of gravity as you align your body.

From standing, step your left foot back and turn your toes out to the left. Align the inside of your left foot and open your hips to face the side. Raise your arms to be parallel to the floor with palms facing down. Bend the right knee and hold this position for 30 seconds. Repeat on the other side.

Wrapping Up

Prenatal yoga sessions can build strength and endurance, which prepare you to meet the demands of pregnancy and delivery. Several poses stimulate your digestive organs, improve circulation, and enhance body awareness so mom-to-be become more conscious of their movements.

If you struggle with swelling, inflammation, and morning sickness, this is your sign to join pregnancy yoga classes.

Heal-In Sutras monitor your health, prepare a personalized yoga regime, and help you thrive in pregnancy and beyond. We track your journey through each trimester and as your body changes, so do our approaches to cater to the precise needs of every mom-to-be and unborn child’s well-being.

Consult us for online prenatal yoga classes today!

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