Yoga for pregnant women: Know all its advantages


Yoga is one of the most beneficial physical activities for the health of pregnant women and their babies.

Staying active during the gestation months is essential to avoid back pain and other discomforts derived from pregnancy, but exercise must be adapted to this stage of life.

How do Yoga classes for pregnant women benefit?

In the yoga sessions for pregnant women, the body is not forced at all and each woman performs the asanas or postures according to her state of pregnancy and her abilities. In this way, it is possible to prevent and alleviate discomforts such as the usual back pain and headaches or nausea, as well as improving physical and psychological well-being.

Yoga asanas or postures, along with meditation and breath control, help us become aware of the natural rhythms of our body and the transformations that take place in it throughout these nine months .

The gentle movements, rhythmic breathing and relaxation release our mind, which is especially useful to prepare for the moment of birth, learning to feel the contractions as a natural process without anguish. In addition, this exercise helps to give more space to the pelvis, thus facilitating expulsion.

At what stage of pregnancy should you start practicing Yoga?

The ideal time to practice yoga is from the 12th week of pregnancy, that is, from the first trimester.

Little by little the postures are adapted to each stage of the pregnancy seeking the greatest benefits at all times. As the baby grows and the gut increases in size, the postures should be softer to prevent them from compressing the abdomen and to avoid getting tired during the sessions.

What are the best Yoga postures for pregnant women?

During pregnancy you can practice a good number of asanas or beneficial postures, always appropriate to the trimester of pregnancy in which we find ourselves.

Some of the asanas that are usually practiced in yoga classes for pregnant women are:

  • Baddhakonasana or shoemaker’s pose: It helps to relax the pelvic area where the baby is staying.
  • Cat pose:  Used to release tension from the back and to stretch the spine.
  • Upavistha Konasana:  Its purpose is to gently stretch the vertebrae and increase the flexibility of the groin and abductors.

It is advisable that the yoga classes for pregnant women be reduced and with personalized attention to each mother, since each woman has specific needs during her pregnancy (relax the lower back, relieve pregnancy discomfort, connect with the baby, relax nerves, achieve physical and mental well-being …). And all this is achieved by working individually with each pregnant woman.


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