Yoga poses for moms and moms-to-be

Yoga poses for moms and moms-to-be

We’ve known for many years that the consistent practice of yoga brings stress relief, increased energy and strength, and greater physical flexibility. Can you think of anyone more in need of these benefits than moms and moms-to-be? Yeah – didn’t think so.

Different yoga poses suit different needs and different body types; we want to curate those poses that best serve the demands of motherhood. When considering the needs of pregnant women, we want to give particular care to choosing techniques that are both safe and also serve well the physical state of the women. Let’s jump in and explore poses that can kick your physical and emotional well-being up a notch or two!


Prenatal poses

First and foremost, give the highest regard to the safety of yourself and of your baby. Though these poses are regularly practiced by pregnant women, consult your doctor before beginning a regimen. Each pregnancy has its own unique concerns and needs.

Bound Angle Pose

This hip-opening pose is perfect for women anticipating a natural birth. In essence, the woman sits with her legs folded to each side of her body. She then brings the soles of her feet together and pulls her heels as close to her pelvis as comfortably possible. The pose stretches the inner thighs, groins, and knees and benefits women experiencing fatigue and anxiety. The practice of this pose until late into pregnancy is believed to ease childbirth.

Head-to-Knee Forward Bend

This pose may remind some of the stretches they performed in their school days. The woman begins in a sitting position with both legs extended in front of her body. She brings one heel to rest against her pelvis and reaches out with her hands to grasp the toes on her other foot. If possible, the lower belly and then the head touch the thigh of the extended leg. This is a great pose for relieving back pain through the second trimester.

Extended Triangle Pose

Let’s work a standing pose into the mix. As with the other poses, this one stretches out the hips and groins. Five steps lead to a held pose in which the feet are spread far apart and the arms are perpendicular to the floor. One hand reaches for the floor and the other for the sky. This pose relieves anxiety and also backache through the second trimester.

Conqueror Breath

This is simply a breathing exercise which quiets the brain and develops a slower, steadier pace of breath. The practitioner begins by inhaling through the nose and exhaling through the mouth, and then she closes the mouth and only breathes through her nose. Any mom who’s tried to manage a colicky baby can imagine the relief of a quieted mind.

Corpse Pose

This is a pose of complete relaxation. The woman attains a position of stillness on her back, quiets her mental state, and even suppresses her physical senses. It’s great for relieving stress and fatigue, and it’s often a follow-up pose to conqueror breath. It’s surprisingly challenging to reach and maintain a position of holistic relaxation, and this pose takes practice and dedication.

Dolphin Pose

The primary purpose of this pose is to strengthen and stretch the body, particularly the arms, legs, and back; it also relieves stress and menstrual discomfort. Four steps lead to a final position of both feet firmly on the floor, the rear high in the air, and the forearms resting on the floor with the head suspended just above the floor. Hauling a baby or toddler around requires a great deal of strength and flexibility, and these are precisely the skills this pose develops.

Please keep in mind that each of these pose portrayals are very simplistic and are only a starting point. Consult a reputable source such as for much greater detail and instruction and also for many more poses that may benefit you.

As much we love our little guys and gals, the reality is that being a mom takes a toll on our physical and emotional well-being. A commitment to a regular yoga routine can keep you at the top of your game, bring peace to your daily life, and help you become the mom you want to be.