Prenatal Yoga
18 poses · beginner friendly
Prenatal yoga is a gentle practice adapted for pregnancy: slower pacing, wider stances to make room for a growing belly, more support, and a shortlist of things to avoid — deep closed twists, strong core work, breath retention, and (later on) long stretches flat on the back or belly. The aim is comfort, mobility, and calm, not progress in poses.
Every pregnancy is different, so please treat this list as a reference, not a program: practice with a qualified prenatal teacher where you can, and clear exercise with your midwife or doctor first — especially if your pregnancy has any complications. If a pose feels wrong on a given day, that's your answer for that day.
Each pose below carries a note describing the standard pregnancy adaptation, and where it matters, which trimesters it suits. Pregnancy hormones make joints more mobile than usual, so stay well inside your normal range rather than stretching to your edge.
What it's like
- · Slow, gentle pace with frequent rests — no heat, no vigorous flow
- · Wide stances and open twists that make space for the belly
- · Props and wall support used freely for balance and comfort
- · Avoids belly-down poses, closed twists, breath retention, and deep backbends
- · Adaptations shift by trimester as the body changes
- · Emphasis on breath, pelvic-floor awareness, and rest positions useful in labor
Good for
- ✓ Pregnant practitioners in any trimester, once cleared to exercise
- ✓ Complete beginners — no prior yoga needed
- ✓ Experienced yogis looking to adapt their existing practice safely
- ✓ Anyone wanting gentle mobility and calm during pregnancy
Prenatal poses
Warm-up & mobility
- Cat–CowMarjaryasana–Bitilasana
A prenatal staple in all trimesters — keep the belly soft and the movement small; also a comfortable position in labor.
- Easy PoseSukhasana
Sit on a cushion or folded blanket to tilt the pelvis forward; sit against a wall in later trimesters if the back tires.
- Bound Angle PoseBaddha Konasana
Blocks or cushions under each knee take strain off newly mobile hip joints; sit tall rather than folding forward over the belly.
- Simple Seated TwistParivrtta Sukhasana
Open twist only: rotate away from the bent legs, keeping the belly facing forward and free. Avoid closed twists that compress the abdomen throughout pregnancy.
- Thread the NeedleParsva Balasana
Fine early on; after the first trimester, skip it if lowering the shoulder toward the floor feels crowded — a gentle seated open twist does the same job.
Standing & strength
- Warrior IIVirabhadrasana II
Shorten the stance and reduce the front-knee bend as pregnancy progresses; rest hands on hips if the arms tire.
- Triangle PoseUtthita Trikonasana
Shorten the stance and rest the lower hand high on the shin or on a block — a long open side body, not a deep reach.
- Wide-Legged Forward FoldPrasarita Padottanasana
Keep the head elevated above the heart by resting hands or forearms on blocks or a chair seat; a half fold is plenty.
- Low LungeAnjaneyasana
Pad the back knee well and keep hands on blocks or the front thigh; keep the stance short enough to feel steady.
- Tree PoseVrksasana
Practice beside a wall with a fingertip on it — balance shifts noticeably during pregnancy. Foot at the ankle or calf, never the knee.
- Goddess PoseUtkata Konasana
A well-loved prenatal pose for hip and pelvic-floor awareness; keep the squat shallow and hold a chair back if the legs tire.
- Gate PoseParighasana
A gentle side stretch that avoids the belly entirely; pad the kneeling knee and keep the reach easy.
- Garland PoseMalasana
Squat with heels on a rolled blanket and hold a stable support, or sit on a low block; skip deep squats after ~34 weeks if your baby is breech (ask your midwife).
Rest & release
- Child's PoseBalasana
Take the knees wide so the belly rests between the thighs; a bolster under the chest and head makes it sustainable.
- Pigeon PoseEka Pada Rajakapotasana (prep)
Stay upright on the hands or blocks rather than folding forward over the belly; a cushion under the front hip keeps the pelvis level.
- Bridge PoseSetu Bandha Sarvangasana
Brief lifts only, mainly in the first and second trimesters; skip it later, or any time lying on the back feels heavy or dizzy.
- Legs Up the WallViparita Karani
Lovely for tired legs in the early trimesters; later in pregnancy, lying flat on the back can compress a major vein — switch to side-lying rest instead.
- Corpse PoseSavasana
From the second trimester, rest on the left side instead of flat on the back: pillow under the head, another between the knees, one supporting the belly.
Take this sequence off-screen
The Complete Pose Library Deck — every pose on feelyoga — all 148 — as printable cards.
Explore more
Every pose above links to full step-by-step instructions, or browse the complete pose library and all styles.