Discover safe and effective yoga poses for every week of pregnancy. This comprehensive guide covers beneficial positions, poses to avoid, and modifications for each trimester to support your changing body and growing baby.
Building Foundation and Managing Early Symptoms
Mountain Pose (Tadasana)
Improves posture and grounding. Stand tall with feet hip-width apart.
Cat-Cow Stretch
Relieves back tension. Move slowly between arching and rounding spine.
Child's Pose (Modified)
Wide-knee version for rest. Keep knees apart to make room for belly.
Seated Forward Fold
Gentle stretch. Don't compress belly, fold from hips.
Standing Side Stretch
Opens side body. Reach arm overhead and lean gently to side.
Warrior II
Builds strength and stability. Hold for shorter periods.
Triangle Pose (Modified)
Use block for support. Don't twist deeply.
Butterfly Pose
Hip opener. Sit on blanket for comfort.
Deep Backbends
Wheel, camel pose - can strain abdominal muscles.
Deep Twists
Avoid compressing abdomen and restricting blood flow.
Prone Positions
Belly-down poses become uncomfortable as pregnancy progresses.
Hot Yoga
Risk of overheating and dehydration.
Jumping or Sudden Movements
Joints are more unstable due to relaxin hormone.
Deep Core Work
Intense ab exercises can cause diastasis recti.
Concentrate on gentle movements, proper breathing, and building a consistent practice. Many women experience fatigue, so honor your body's need for rest and modified poses.
The 'Golden Period' - Energy Returns with Growing Belly
Modified Warrior Poses
Warrior I & II with wider stance for stability. Use wall for support.
Goddess Pose
Wide-legged squat. Strengthens legs and opens hips.
Side-lying Poses
Side-lying leg lifts and stretches. Support with bolsters.
Wall-supported Poses
Wall downward dog, wall push-ups for upper body strength.
Prenatal Sun Salutations
Modified flow avoiding prone and deep backbends.
Supported Bridge
With block or bolster under sacrum. Brief holds only.
Seated Spinal Twist
Gentle twists away from belly. Use chair or bolster.
Tree Pose
Use wall support. Builds balance and focus.
Supine Positions (after 20 weeks)
Lying on back can compress vena cava, reducing blood flow.
Deep Backbends
Camel, wheel, king pigeon - risk of abdominal separation.
Closed Twists
Twisting toward belly compresses uterus and baby.
Inversions
Headstands, handstands unless very experienced.
Intense Core Work
Boat pose, bicycle crunches can worsen diastasis recti.
Deep Hip Openers
Lotus, pigeon - ligaments are looser, risk of injury.
Preparing for Birth - Comfort and Mobility Focus
Supported Child's Pose
Wide-knee version with bolster. Provides relief for back.
Wall Squats
Prepare pelvis for birth. Use exercise ball for support.
Supported Side-lying Stretches
Hip flexor stretches, gentle spinal twists with props.
Standing Pelvic Tilts
Against wall. Relieves back pain and improves posture.
Supported Warrior III
Hands on chair or wall. Builds leg strength.
Gentle Neck and Shoulder Rolls
Relieves tension from carrying extra weight.
Ankle Circles and Calf Raises
Improve circulation and reduce swelling.
Pranayama (Breathing Exercises)
Practice labor breathing techniques. Avoid breath retention.
All Supine Positions
Lying on back compresses major blood vessels.
Deep Forward Folds
Can compress baby and cause dizziness.
Prone Positions
Impossible and unsafe with large belly.
Any Balancing Poses Without Support
High risk of falling due to shifted center of gravity.
Deep Twists in Either Direction
Can compress uterus and restrict baby's space.
Strenuous Vinyasa Flows
Risk of overheating and overexertion.
Emphasize comfort, mobility, and birth preparation. Many poses will need significant modifications or props.
Week 1-4: Gentle introduction, basic poses
Week 5-8: Establish routine, focus on breath
Week 9-12: Build strength, prepare for growth
Week 13-16: Increase pose difficulty gradually
Week 17-20: Focus on balance and stability
Week 21-26: Begin major modifications
Week 27-32: Comfort-focused poses
Week 33-36: Birth preparation positions
Week 37-40: Gentle movement, relaxation
Morning Sickness
Gentle twists, supported child's pose, pranayama
Back Pain
Cat-cow, pelvic tilts, supported child's pose
Hip Pain
Butterfly pose, figure-4 stretch, goddess pose
Swelling
Legs up the wall, ankle circles, gentle inversions
Insomnia
Restorative poses, gentle twists, meditation
Essential Props
Bolsters, blocks, blankets, pregnancy pillow
Optional Equipment
Exercise ball, wall space, yoga strap
Clothing Tips
Comfortable, breathable, stretchy fabrics
Safety Equipment
Non-slip mat, water bottle, towel
Remember: Every pregnancy is unique. What works for one person may not work for another. Always prioritize safety over achievement, and don't hesitate to modify or skip poses that don't feel right. Your body is doing incredible work growing a baby - honor it with gentle, mindful movement.
