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Naomi's Top 5 Pregnancy Yoga Postures

Updated: 6 days ago

Pregnancy yoga has so many benefits for Mums to be including:

Easing aches and pains, maintaining strength & stamina, preparing for birth, relaxation and much much more. The postures below are my absolute favourites that I love teaching in my Tranquil Breaths Pregnancy Yoga classes, in Milton Keynes. So grab your mat and give them a go. *


  1. Cat Curls (Bidalasana)

Back ache is one of the most common ailments in pregnancy, this pose is great to ease tension in the back, relieving and preventing sciatica. It's a firm favourite in my Pregnancy Yoga classes. Try doing 10 in the morning to wake the back up and 10 before bed to prevent stiffness.


Start in an all 4s position with your hands under your shoulders and your knees under your hips. From a flat back take an inhale in through the nose. As you exhale push into the hands, round the shoulders and spine and bring the gaze to your knees. Inhale back to a flat back. Continue for 10 rounds following the pace of your breath.


pregnant woman on all 4's does cat cow yoga pose

2. Thread The Needle (Urdhva Mukha Pasasana)


This is an awesome posture to stretch and release the upper back, neck and shoulders. As well as relieving stress and aiding relaxation.


Start in an all 4s position. Inhale the right arm up, taking your gaze up with it. Exhale the arm down and through the left arm, Dropping the right shoulder and cheek to the floor. Repeat 10 times on each side, following your breath.



3. Yoga Squat (Malasana)


Postures that open your hips are amazing for creating space in the pelvis, essential in pregnancy to give your baby enough space to manoeuvre into a head down position. This posture is also great for strengthening your pelvic floor.


From standing, take your feet out nice and wide, turn the toes out to the side. Inhale, bring your hands to prayer position, as you exhale, lower yourself all the way down into a deep squat. Use the back of the arms to gently push out on the legs. Hold for 10 breaths then inhale and rise up.



4. Pigeon Pose (Eka Pada Rajakapotasana)


This is the best pose that you can do in pregnancy to ease back pain. It's also a great hip opener. When we open the hips, we often feel a wonderful emotional release. So this can be a lovely way to relieve some emotional stress too.

From an all 4s position, bring your right knee to your right wrist. Slide your right foot in front of your left leg. Slide your left leg back until it is straight, the top of the left foot pressing into the floor. Inhale lift your chest, sitting up tall, exhale lower down onto your forearms.



5. Relaxation (Savasana)


The best part of any Pregnancy yoga class! Time to grab your blankets and cushions to get cosy and warm for a lovely long relaxation (in my Tranquil Breath's classes anyway). One of the only times during pregnancy, when your take a few precious minutes for yourself to totally unwind.


Start by lying down on your left side and using as many cushions as you need to to get comfortable. Make sure that you're lovely and warm and begin to focus on your breathing. Inhaling and exhaling through the nose with nice long exhales. A guided pregnancy relaxation can be lovely to listen to, while you lie in Savasana.







Written by Naomi Ponting.

Certified Pregnancy Yoga Teacher

for Tranquil Breaths Milton Keynes - Hypnobirthing and Yoga.





*Please make sure that you consult a doctor or a qualified Prenatal Yoga Teacher before beginning prenatal yoga at home.


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