Are you pregnant and want to practice yoga? This discipline has many benefits for pregnant women as it provides an improvement in muscle tone, balance and physical and mental relaxation, among other benefits, that help the development of the baby is optimal. Although this technique that works both body and mind is beneficial during pregnancy, it is necessary to know which postures are appropriate and which ones should be avoided as they can be counterproductive. So, if you are interested in doing some exercise during your pregnancy, keep reading this article  and discover the best 5 yoga exercises for pregnant women , what positions are good and what to avoid.

 The goddess or Utkata Konasana 
 The mill or Chakki chalanasana
 The butterfly or Baddha Konasana
 The cat or Bidalasana
 The Diamond or Vajrasana
 Yoga postures to avoid in pregnancy

The goddess or Utkata Konasana

There are many benefits of yoga at any time in our life, but when a woman is pregnant it is especially good to perform some exercises that allow a better state of physical and mental health and a greater connection with the fetus. Thus, to start with the best positions for women awaiting the arrival of a baby we will focus on the best yoga exercises for pregnant women in the first trimester .

Thus, one of the most recommended asanas in this point is the well-known posture of the goddess , because it offers us to strengthen many muscles of the legs, thighs, back and pelvic area as well as gain balance. To do the Utkata Konasana you must follow these simple indications:

  1. On a mat stand with your arms at your sides and carry your hands slowly as you inhale deeply towards your hips.
  2. Separate the feet well, between 3 or 4 steps away, and turn them slightly towards the corners of the mat, that is outwards.
  3. When you exhale bend your knees, stay at an angle where they do not reach the height of your toes and lower your hips as if you were almost in a crouch.
  4. Make sure your thighs are as parallel to the ground as possible but do not force yourself, if you are not comfortable, stay with your knees less flexed.
  5. Now stretch your arms up to shoulder height with your hands facing down, then rotate them and leave them facing forward and bend your elbows so that your fingers point to the ceiling. This way your arms have to make a 90º angle keeping the shoulders straight.
  6. Move the pelvis forward and the abdomen inward, this way you will better position the lumbars and the sacroiliac area.
  7. You should hold this position for 10 breaths and you can raise your arms, as you see in the picture below, to the rhythm of these if you find it easier to return them to a 90º angle when exhaling.
  8. Once you have done all the breaths, you should slowly return to the starting position.

The goddess or Utkata Konasana

The mill or Chakki chalanasana

Another of the best yoga exercises for pregnant at home during early pregnancy, although it can also be done in the second semester without problems, is the yoga posture of the mill . This asana allows us to improve elasticity, tones the tendons and muscles of the legs, thighs, pelvis, back and abdomen, improving the blood supply to all these parts of the body. To make Chakki chalanasana you must follow these steps:

  1. Sit on the mat with your legs stretched out in front of you. Slowly open them as much as possible, as always without force.
  2. Stretch your arms in front of your chest and tilt your head and trunk forward, stretching your arms more.
  3. Put your hands to the tip of one of your feet, making gentle hip turns to be able to stretch better. If you do not reach the foot stay at a point where you notice stretching but do not force.
  4. Move your trunk back with your hands toward your chest and stretch toward the other foot.
  5. The movement should start in a clockwise direction and it should look like you are beating in a large mill.
  6. Do this exercise 10 times in each direction.

The mill or Chakki chalanasana

The butterfly or Baddha Konasana

One of the best yoga exercises for pregnant women in the second trimester is the posture of the butterfly, which can be done half or full. With this asana the butterfly improves flexibility, relax and strengthen the muscles of the legs and pelvic area and rectify the bad postures of the back. In addition, great relaxation is obtained by combining it with deep breaths. To do the Baddha Konasana you must follow these simple steps:

  • Stand on a sitting mat or towel by stretching your legs to the sides.
  • Put your back straight and while you inhale deeply bend one leg, bringing your foot to the center and letting the knee out. Keeping the stretch up to here is to perform the half-butterfly, in which when you finish you will have to exhale slowly and return to the initial position and do the same with the other leg.
  • To follow and make the full butterfly, you must exhale the air slowly while you go to look for your other foot and take it to the center, joining it with the other, breathing deeply again.
  • Always with your back straight and maintaining a proper rhythm in deep breaths, you must hold your feet or ankles with your hands, taking them as far as your body allows you without exceeding the pressure.
  • You must stay at a point where you notice a slight stretch but not exceed you. Once at this point you can move your legs slowly from top to bottom imitating the movement of a butterfly, but you have to do it very carefully so as not to damage you.


The cat or Bidalasana

Another of the best asanas for the second trimester is the well known cat or cow stance , which provides a deep relaxation of the back while toning the muscles of the legs, shoulders, neck, back and the pelvic area. To make this simple position known as Bidalasana you should take a mat and follow these directions:

  1. Sit on your knees on the mat and throw your body forward, raising your buttocks, placing your flat hands on the floor at the level of your shoulders
  2. Inhale deeply as you slowly raise your head and curve your back inward, bringing your abdomen down.
  3. When you exhale slowly lower your head, even leaving it between your arms, while raising your back curving up.
  4. You will feel the muscles of the buttocks, the abdomen, and those of the shoulders, neck and back stretch.
  5. You must make this whole movement 5 to 10 times, but never force yourself in the gestures.

In the image below you can see the sequence of the Bidalasana.

sequence of the Bidalasana

The Diamond or Vajrasana

This position also known as ray posture is indicated as one of the best yoga exercises for pregnant women in the third trimester and is very handy for doing yoga at home . The diamond posture offers a relaxation of the muscles of the legs and thighs, back, neck, shoulders and arms and allows us to focus on relaxing with the breath. follow these instructions to make the Vajrasana correctly :

  1. Stand on the mat and slowly kneel back with your toes.
  2. Support the buttocks on your heels, relax your shoulders and put your arms on your thighs in a relaxed way.
  3. Place the back straight and the head also straight, with the eyes to the front.
  4. Breathe evenly and deeply, holding between 30 and 60 seconds.

The Diamond or Vajrasana

Yoga postures to avoid in pregnancy

As well as during the gestation period it is sought to practice asanas that allow to improve the blood supply and to strengthen specific parts of the body, especially to the pelvic, abdominal, back and legs area, also to avoid postures that can be harmful in pregnancy and hinder the good health of both mother and fetus. So, these are the characteristics of asanas that you should not practice:

  1. Postures face down
  2. Inverted positions, i.e with the head down and the rest of the body above
     Positions involving a high degree of elasticity
  3. Asanas twisted, that is to say that they involve twisting or interweaving some parts of the body
  4. Positions where the abdomen or back is heavily strained
  5. Exercises involving jumps

Even so, most of the positions just mentioned may have variants that are suitable for gestation , for example to make the salute in the sun do not jump but you can take one step forward and then another back.

variants that are suitable

This article is purely informative,  we do not have the power to prescribe any medical treatment or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

If you would like to read more articles similar to 5 yoga exercises for pregnant women , we recommend you to enter our Family Health category .