Namaste, future mamas! 👋🏼

Are you looking for a way to stay fit and healthy during your pregnancy? Look no further than prenatal yoga!

Prenatal yoga is a gentle way to strengthen your body, increase flexibility, and reduce stress. Plus, it helps keep baby healthy too!

Below, we’ve compiled a list of 10 prenatal yoga poses that every mom-to-be should try. These poses will keep you feeling strong, calm, and connected to your growing baby. Let’s get started!

1. Tadasana (Mountain Pose)

Tadasana, or Mountain Pose, is a great starting point for any yoga practice. It helps you establish a strong foundation, both physically and mentally.

To practice Tadasana, stand with your feet hip-distance apart, arms at your sides. Press your feet evenly into the ground, lift your kneecaps, and engage your thighs. Lengthen your spine and lift through the crown of your head. Breathe deeply and hold for several breaths.

A pregnant woman standing tall and proud in Tadasana

2. Cat/Cow Pose

Cat/Cow Pose is a gentle way to warm up your spine and increase circulation.

To practice Cat/Cow, come onto your hands and knees. As you inhale, arch your back and lift your tailbone towards the ceiling (Cow). As you exhale, round your spine and tuck your chin towards your chest (Cat). Continue flowing between these two poses for several breaths.

A pregnant woman on all fours, alternating between Cat and Cow poses

3. Warrior II Pose

Warrior II is a powerful pose that strengthens your legs, opens your hips, and helps you feel grounded.

To practice Warrior II, step your feet wide apart, turn your right foot out, and bend your right knee. Extend your arms out to the sides, keeping them parallel to the ground. Gaze over your right fingertips and hold for several breaths. Repeat on the other side.

A pregnant woman in Warrior II pose, strong and confident

4. Bound Angle Pose

Bound Angle Pose is a gentle hip opener that can help prepare your body for childbirth.

To practice Bound Angle Pose, sit on the floor with the soles of your feet together. Hold onto your ankles and use your elbows to gently press your knees towards the ground. Lengthen your spine and breathe deeply.

A pregnant woman sitting upright in Bound Angle Pose, with the soles of her feet together

5. Tree Pose

Tree Pose is a balancing pose that helps you feel rooted and centered.

To practice Tree Pose, stand with your feet hip-distance apart. Shift your weight onto your left foot and lift your right foot off the ground. Place the sole of your right foot on your left inner thigh (or calf, if that’s more comfortable). Press your foot and leg together and hold for several breaths. Repeat on the other side.

A pregnant woman in Tree Pose, balancing gracefully on one foot

6. Child’s Pose

Child’s Pose is a relaxing pose that can help release tension in your back and hips.

To practice Child’s Pose, kneel on the floor with your big toes touching and your knees apart. Lower your torso between your thighs and rest your forehead on the ground. Extend your arms forward or rest them at your sides. Breathe deeply and hold for several breaths.

A pregnant woman resting in Child's Pose, completely relaxed and at ease

7. Bridge Pose

Bridge Pose is a gentle backbend that helps improve circulation and relieve stress.

To practice Bridge Pose, lie on your back with your knees bent and feet hip-distance apart. Press your feet and arms into the ground and lift your hips towards the ceiling. Keep your neck long and breathe deeply. Lower down slowly and repeat for several rounds.

A pregnant woman in Bridge Pose, lifting her hips towards the sky

8. Wide-Legged Forward Bend

Wide-Legged Forward Bend is a calming pose that stretches your hamstrings and lower back.

To practice Wide-Legged Forward Bend, stand with your feet wide apart and parallel. Clasp your hands behind your back and exhale as you fold forward, hinging at the hips. Keep your head and neck relaxed and breathe deeply. Hold for several breaths.

A pregnant woman bending forward with arms clasped behind her back, in Wide-Legged Forward Bend

9. Seated Twist

Seated Twist is a gentle way to release tension in your back and waist.

To practice Seated Twist, sit on the floor with your legs extended in front of you. Bend your right knee and cross your right foot over your left thigh. Place your left hand on your right knee and twist to the right. Hold for several breaths and repeat on the other side.

A pregnant woman sitting on the floor, twisting gently to the side, in Seated Twist

10. Corpse Pose

Corpse Pose is a final relaxation pose that allows your body to fully integrate the benefits of your yoga practice.

To practice Corpse Pose, lie on your back with your arms at your sides and your palms facing up. Close your eyes and breathe deeply. Let yourself completely relax and release any tension. Stay here as long as you like.

A pregnant woman lying on her back in complete relaxation, in Corpse Pose

And there you have it - 10 of the best prenatal yoga poses for a healthy, happy pregnancy! Remember to listen to your body and modify the poses as needed.

Namaste, mamas! 🙏🏼

A peaceful image of a pregnant woman practicing yoga outdoors