4 Best Prenatal Yoga Poses to Prepare the Body for Birth

Giving birth is an amazing and life-changing experience. However, we all know it is not an easy one. But, did you know yoga could make childbirth easier? Well, we do and we want to share our insights with you. During pregnancy, a lot of women complain about lower-back pain which happens because of a shifted gravity center of the body. Here are some of the most efficient prenatal yoga poses to consider in order to relieve some of these issues.

Here are top four best prenatal yoga poses you will love.

1. Ankle-to-Knee Pose (Agnistambhasana)


This prenatal yoga pose is great if you suffer from back pain. It opens your back and hips, relieving tension in the muscles, especially the glutes.

  1. You must start this pose from a seated position.
  2. Keep your feet on the floor and your knees bent. Try not to strain the shoulders.
  3. One leg should be on top of the other.
  4. The right knee must rest on the floor while the left knee will remain on top of the right foot.
  5. Put your palms on the legs, in a resting position.

2. Extended Triangle Pose (Utthita Trikonasana)

On the one hand, pregnancy represents a celebration time for most women. On the other hand, there might come a moment when you feel like you’re about to lose your mind. Well, that’s the perfect time to try this prenatal yoga pose, called the extended triangle. You can easily regain your inner balance, relieving anxiety and stress.

Start from a standing position, keeping your feet wide apart and the palms down. The right foot should be pointing out until it reaches a 90-degree angle. Meanwhile, the left foot should be turned a little bit to the right. Extend your torso but don’t forget to exhale while doing that. Moreover, stretch your left arm up, to the ceiling.

3. Wide-Knee Child’s Pose (Balasana)

Some of you might already know how powerful this pose is. It is a great prenatal yoga pose, especially because it takes away some of the belly pressure.

  1. The first step is to kneel on the floor.
  2. Place your butt on your heels and stretch the torso in front, against the ground. For a better experience, your big toes should touch each other.
  3. Slowly press your chest towards the mat. You can even keep your upper body between the legs.
  4. Go ahead, and finalize this pose by extending your arms and touching the mat with your forehead.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This is another great prenatal yoga pose if you want to get rid of some of that belly pressure. During this exercise, the focus must be on the breath. Just move easily while breathing deeply.

  1. Sit on all fours and inhale before starting the pose.
  2. Look up and bend your back in a natural way without forcing the move.
  3. Then, exhale while rounding the back and curling inward.
  4. On the second part of the pose, look down towards the navel.

The Conclusion

As you can see, all the above prenatal yoga poses are a great way to relax, unwind, and lower body pain and muscle tension during pregnancy. Try them all and let us know how well they worked for you.