The Best Yoga Poses for Early Pregnancy

Are you expecting a baby and looking for safe ways to stay fit during your early pregnancy? Look no further! This article provides you the best yoga poses to help you with your prenatal journey.

Quick facts: Best Yoga Poses For Early Pregnancy

✅ Savasana (Corpse Pose) is a great yoga posture to relieve stress and tension during early pregnancy (Source: Yoga Journal).

✅ Cat/Cow Pose can help to stretch the lower back and alleviate some of the discomfort that often accompanies early pregnancy (Source: Yoga Journal).

✅ Side Plank Pose strengthens the core and arms, which can help to prevent back pain and discomfort during early pregnancy (Source: Yoga Journal).

✅ Triangle Pose can help to improve balance and strengthen the legs during early pregnancy (Source: Yoga Journal).

✅ Squat Pose is a great way to increase flexibility in the hips and pelvis, which can help prevent pain and discomfort during early pregnancy (Source: Yoga Journal).


Yoga is a great way to stay active and healthy during pregnancy. During the first trimester, many women experience symptoms such as fatigue and morning sickness, which can make getting out of bed difficult. Fortunately, there are several yoga poses that are safe for early pregnancy and can be done from the comfort of your own home. These poses can help with balance and flexibility, relieve stress, improve circulation, strengthen muscles, reduce back pain and aid with digestion.

The best yoga poses for early pregnancy include:

  • Malasana (Garland Pose)
  • Baddha Konasana (Bound Angle Pose)
  • Supta Baddha Konasana (Reclined Bound Angle Pose)
  • Virabhadrasana I (Warrior I Pose)
  • Viparita Karani (Legs Up the Wall Pose)

Trying these poses on a regular basis will give you plenty of energy during the first trimester of your pregnancy journey.

Benefits of Yoga During Pregnancy

Yoga is an excellent way to keep your body and mind healthy during pregnancy. When practiced with caution, it can help you strengthen, stretch, and relax your muscles. Its gentle movements help you to stay nimble and toned without becoming too exhausted. It also boosts circulation throughout your body, which can reduce bloating and other discomforts associated with pregnancy.

Yoga can also reduce stress levels in expectant mothers. Relaxation techniques used in yoga can help ease back pain due to the extra weight of a growing baby. It also calms both body and mind so that pregnant women can better handle daily stressors like morning sickness or financial concerns during their pregnancy phase. With regular practice, yoga will help you experience a more comfortable and joyful pregnancy period with fewer physical discomforts along the way.

Yoga Poses for Early Pregnancy

Yoga is a great way to stay fit and healthy during your pregnancy. It can help keep your energy levels up and can even reduce the symptoms of stress and anxiety. Practicing yoga poses during your early pregnancy can be beneficial for both your physical and mental health.

Here are some of the best yoga poses for early pregnancy that you can try:

Cat-Cow Pose

Cat-Cow Pose, or Marjaryasana-Bitilasana in Sanskrit, is a classic yoga pose that can be practiced during the first trimester of pregnancy. It is beneficial for stretching and strengthening the back, shoulders, and abdominal muscles.

To practice cat-cow pose:

  • begin with hands and knees on the ground with wrists directly below shoulders, legs hip width apart.
  • As you inhale deeply, arch your spine slightly and lift your head up while pushing down through the tailbone.
  • Then as you exhale, round your spine up towards the ceiling while dropping your head forward.
  • Move back and forth between these two poses for several cycles of breath.

Cat-Cow Pose will help to alleviate any aches or pains that may arise in early pregnancy due to changing body dynamics resulting from hormonal shifts.

Child’s Pose

Child’s pose is a gentle and calming yoga pose that is beneficial for pregnant women in the early stages of their pregnancy. It helps to relax the body and calm the mind.

To start, kneel down on the floor and rest your butt on your feet while keeping your legs wide apart. Then, slowly lower your torso down to the floor, extending your arms out in front of you with palms facing up. Rest your forehead on the ground and allow yourself to completely relax into this posture for several deep breaths.

Child’s pose helps to relieve back discomfort as well as promote a sense of balance and peace throughout both body and mind.

Cobra Pose

Cobra Pose (bhujangasana) is a gentle, low-impact yoga pose in prone position that can be beneficial for early pregnancy. The cobra pose helps to open up the back, chest and abdominal muscles, stretching the spine and increasing flexibility, which can help reduce any discomfort due to hormonal changes during pregnancy. The cobra pose also helps improve blood circulation throughout the body, allowing for better oxygen distribution to both mother and baby.

As an added bonus, women in their first trimester of pregnancy may find that doing this pose will help relieve nausea and morning sickness. Finally, this posture will also help strengthen the arms, helping keep baby safe while carrying her during early pregnancy.

To do the cobra pose while pregnant in your first trimester:

  • Begin by lying on your stomach with your palms flat on the floor near your chest;
  • press down into your palms while exhaling to lift your chest off the ground;
  • keep your elbows bent as you hold this position for 10–15 breaths.

Seated Forward Bend

Seated Forward Bend is a gentle yoga pose that is said to help ease many of the common discomforts associated with early pregnancy. During this exercise, the woman sits on the floor with her legs stretched out in front of her and slowly folds over her legs until her chest touches her thighs. This pose helps stretch your lower back and hips, while engaging your core muscles as well. It also aids in digestion, relieves fatigue and bloating, and increases circulation throughout the body—all things that are helpful for pregnant women experiencing morning sickness or discomfort.

After doing this pose a few times, you can move into other seated poses such as Seated Twist or Bound Angle Pose. Be sure to take it slow and listen to your body so you don’t overexert yourself; pregnancy isn’t a time for pushing yourself!

Reclining Bound Angle Pose

Reclining Bound Angle Pose (Supta Baddha Konasana) is a gentle and restorative yoga pose that is ideal for early pregnancy. This pose helps to open the hips, chest and groin which prepares your body for childbirth. It also helps to reduce stress and anxiety as it relaxes the body.

To practice this pose, begin by lying on your back on a yoga mat with your legs extended straight in front of you. Then, bring the soles of your feet together and open your knees wide until they rest comfortably on the floor, letting gravity do its work. Gently exhale, use a pillow or bolster if necessary to support yourself in comfort and hold the pose anywhere from 30 seconds up to 5 minutes – whatever feels good for you!

When coming out of this pose, take your time by rolling onto one side before pushing yourself up into a seated position. Supta Baddha Konasana is an excellent choice for early pregnancy yoga poses as it’s calming, grounding and gentle on all of us moms-to-be!

Half Lord of the Fishes Pose

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is a beneficial yoga pose for pregnant women in their first trimester. This pose helps to increase the mobility of your spine, enabling it to move freely and help in quickening the delivery process. It also stimulates digestion, relieves menstrual cramps, and improves circulation throughout your body.

To perform Half Lord of the Fishes Pose, follow these steps:

  1. Sit on your mat with your legs stretched out in front of you.
  2. Bend one knee and place it perpendicular to the ground so that your left calf is resting on your right thigh.
  3. Place one arm behind you for support and extend the other arm above you towards the sky.
  4. Inhale deeply as you rotate towards that raised arm, exhale as you twist back towards the opposite side.
  5. Repeat this five times on each side and then release from this posture slowly.

Safety Tips for Doing Yoga During Pregnancy

It is important to practice safety while performing yoga poses or any other exercise during pregnancy. During the early stages of pregnancy, the body undergoes hormonal changes which can make you prone to injury if you are not careful. This is why it is important to practice safe yoga poses and enjoy a healthy, balanced pregnancy.

First and foremost, listen to your body and be aware of any possible strain on your joints or ligaments. If a pose causes you pain or discomfort at any point, stop immediately and seek medical advice from an appropriate healthcare provider before continuing. It’s also best to avoid lying on your back for more than 30 seconds during the first trimester as this can reduce blood flow for both yourself and your baby.

Moreover, remember that during each trimester different regions in the body will be changing due to rapid development within the uterus; so it may be best to alter certain poses accordingly or seek out new modifications as needed. Proper warm-up should always be emphasized prior to stretching, as well as mindful cooling down afterwards. Lastly, take time to relax and enjoy this special moment!


Yoga is a wonderful way to stay fit and healthy during your early pregnancy. The poses discussed above may help reduce stress and provide you with support during this special time in your life. While each pose is beneficial, it is important to practice with caution and to avoid any poses that feel uncomfortable or cause pain.

We recommend talking to your doctor or midwife before attempting any of these poses and listen to your own body as it will be the best indicator of which poses are suitable for you. Finally, enjoy the journey of early pregnancy and all that yoga has to offer!

FAQs about: Best Yoga Poses For Early Pregnancy

Q1: What are the best yoga poses for early pregnancy?

A1: Some of the best yoga poses for early pregnancy include the Cat/Cow, Standing Forward Bend, Triangle Pose, and Child’s Pose.

Q2: Are there any yoga poses to avoid during early pregnancy?

A2: It is best to avoid inversions, deep backbends, abdominal exercises, and poses that put too much pressure on the abdomen during early pregnancy.

Q3: What are the benefits of doing yoga during early pregnancy?

A3: Doing yoga during early pregnancy can help reduce stress and anxiety, strengthen the body, and increase flexibility.

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