Prenatal yoga offers gentle yet powerful support throughout pregnancy, easing discomfort while preparing both body and mind for childbirth. These 12 specially adapted poses promote relaxation, improve circulation, and maintain strength—all while prioritizing baby’s safety. Always consult your doctor before starting.
1. Benefits of Prenatal Yoga
✅ Reduces back pain by relieving spinal compression
✅ Improves sleep quality through relaxation techniques
✅ Prepares pelvis for labor with mindful opening
✅ Lowers stress hormones that affect baby
✅ Builds community with other expecting mothers
When to Start/Cautions:
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Safe for all trimesters (with modifications)
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Avoid if high-risk pregnancy or experiencing:
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Severe morning sickness
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Bleeding/spotting
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History of preterm labor
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2. 12 Safe Prenatal Yoga Poses
① Supported Cat-Cow (Marjaryasana-Bitilasana)
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How to: On all fours with knees wide
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Benefits: Relieves lower back tension
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Modification: Place blanket under knees
② Goddess Pose (Utkata Konasana)
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How to: Wide squat with hands at heart
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Benefits: Strengthens pelvic floor
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Support: Use wall for balance
③ Prenatal Downward Dog (Adho Mukha Svanasana)
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How to: Hands on blocks, feet hip-width
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Benefits: Gentle hamstring stretch
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Skip if: Experiencing dizziness
④ Supported Bridge Pose (Setu Bandhasana)
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How to: Block under sacrum (lowest height)
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Benefits: Opens chest, relieves heartburn
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Avoid in: Third trimester (unless approved)
⑤ Side-Lying Stretch (Anantasana)
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How to: Lie on side, top leg extended
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Benefits: Prevents sciatic nerve pain
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Prop: Place pillow under belly
⑥ Prenatal Warrior II (Virabhadrasana II)
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How to: Shorter stance, focus on alignment
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Benefits: Builds labor endurance
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Modification: Narrow stance if unstable
⑦ Supported Child’s Pose (Balasana)
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How to: Knees wide, bolster under chest
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Benefits: Calms nervous system
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Alternative: Seated forward fold
⑧ Butterfly Pose (Baddha Konasana)
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How to: Soles together, knees dropped
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Benefits: Increases hip mobility
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Enhance: Place pillows under thighs
⑨ Wall Squat (Supported Malasana)
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How to: Back against wall, knees bent
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Benefits: Practices labor positions
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Hold: 30-60 seconds
⑩ Prenatal Tree Pose (Vrksasana)
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How to: Foot on calf (never knee)
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Benefits: Improves balance
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Support: Use chair or wall
⑪ Reclining Bound Angle (Supta Baddha Konasana)
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How to: Back on bolster, soles together
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Benefits: Deep relaxation
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Time: 5-10 minutes
⑫ Side-Lying Savasana
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How to: Pillow between knees, under belly
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Benefits: Optimal final relaxation
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Note: Avoid supine after 20 weeks
3. 20-Minute Prenatal Sequence
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Supported Cat-Cow (2 min) → 2. Wall Squat (1 min)
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Prenatal Warrior II (1 min/side) → 4. Butterfly Pose (3 min)
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Side-Lying Stretch (2 min/side) → 6. Side-Lying Savasana (5 min)
4. Essential Safety Guidelines
⚠️ Skip twists: Avoid deep spinal rotations
⚠️ No belly compression: Modify forward folds
⚠️ Stay hydrated: Sip water throughout
⚠️ Listen to body: Stop if dizzy/nauseated
Forbidden Poses:
❌ Full inversions
❌ Hot yoga
❌ Deep backbends
❌ Prone positions
5. Research-Backed Benefits
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31% reduction in labor pain (University of Mumbai)
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Shorter active labor by 45 minutes (Journal of Alternative Medicine)
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Lower risk of preterm birth (NIH study)
“Birth is not only about making babies. It’s about making mothers—strong, competent, capable mothers who trust themselves.”
— Barbara Katz Rothman
Join our Prenatal Yoga Circles in Hội An for:
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Expert-guided sessions
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Birth preparation workshops
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Postnatal support groups
#PrenatalYoga #HealthyPregnancy #MamaWellness
