Fitness Articles

Best Yoga Exercise During Pregnancy

In time of pregnancy a woman has to battle mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems, yoga poses and stretches can help you to overcome these problems and ensure a period of relieved nine months followed by an easier labor and smooth delivery. Women who tweak their workout during the months of pregnancy and incorporate certain yoga posses have an easy going delivery with minimum hassle and completely no health complications that is the main purpose and reason of Yoga during pregnancy. But a pregnant woman must take into consideration her health history before beginning with the exercises.

Some Yoga Poses That you can do in Pregnancy

Vakrasana (Twisted pose)

This position helps your spine, legs, hands, neck along with gently massaging your abdomen muscles.


  • Sit erect with your feet stretching out and keep your spine straight.
  • Inhale deeply and raise your arms at shoulder level and keep your palms facing down.
  • Exhaling, twist your body from your waist towards your right moving head and hands simultaneously to the same side. Try not bending your knees and stretch your arms as back as possible.
  • Inhale and come back to original position and then repeat on other side.


Utkatasana (Chair pose)

This pose strengthens your thighs and pelvic muscles.


  • Stand erect with your feet some 12 inches apart keeping your feet parallel to each other.
  • Inhaling raise your heels and arms at shoulder level and keep your palms facing downwards.
  • Exhaling slowly go into the squat position and keep your balance on your toes. If not possible you can use your whole feet for this.
  • Stay in this position for 10 seconds. Now keeping your hands straight in front of you get up slowly and stand on your toe.
  • Now Exhale keep hands down and put your heels down simultaneously.\


Triangle Pose

As the name suggest the pose requires you to bend your body at a certain angle which is around your waist.


  • Stand erect with your feet approximately 24 feet apart.
  • Raise both of your hands up keeping your elbows straight stretching them upwards.
  • Bend side wards to your left from the waist and touch your toes with your fingers while keeping your right hand on your waist.
  • Hold the posture for few seconds and then continue on the other side.

Triangle Pose

Paryankasana (Ham’s pose with one leg)

This pose helps you to strengthen our abdominal, pelvic and thigh muscles and it is one of the most effective and helpful asanas.


  • Lie down on your back, keeping your legs straight and knees together.
  • Now fold your right knee and bring your toes to your posterior.
  • Breathe normally and hold the position as long you are comfortable with.
  • Straighten your leg and continue with other leg.


Marjariasana (Cat Pose)

Practising Marjariasana brings a new life and energy to your spine and is one of the most easiest poses you can do while pregnant. This pose also help to shift the weight of the baby away from the spine, giving you some much needed relief. 


  • Take a Pose like cat as shown in the image.
  • Look Straight and hold your arms perpendicular to the ground.
  • While inhaling raise your head back and push your navel downwards and while exhaling curl your head inward and press your back towards the ceiling.
  • Hold this position for some seconds and continue to 7,8 rounds.


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