By a Certified Pre & Postnatal Yoga Teacher Mélie Purdon | YogaRenew
Benefits of Prenatal Yoga
- Relieves lower back, hip, and pelvic discomfort
- Improves posture and balance
- Builds strength in the legs and core
- Reduces stress and anxiety
- Encourages connection with baby
- Prepares the body for labor and delivery
Prenatal Yoga Sequence for Strength, Space & Surrender
This sequence is designed to meet your changing needs throughout pregnancy. Always listen to your body, skip any pose that doesn’t feel right, and consult your healthcare provider before starting any new exercise routine.
1. Cat/Cow (Marjaryasana/Bitilasana)
Start in tabletop position.
Cat/Cow is a foundational warm-up in any prenatal yoga class. It helps relieve tension in the lower back and pelvis while encouraging mobility in the spine—especially important as your baby grows and your posture changes.
How to Practice:
Inhale to arch your back, lifting your chest and tailbone (Cow).
Exhale to round your spine, drawing baby toward your spine gently (Cat).
Repeat for 5–10 rounds, moving slowly with your breath.
2. Downward Facing Dog (Adho Mukha Svanasana)
A great pose to gently stretch the spine and hamstrings.
Contrary to popular myths, Down Dog can be safe during pregnancy when practiced mindfully. It’s an excellent way to relieve spinal compression and energize the whole body.
Prenatal Tips:
- Keep feet hip-width or wider to accommodate your belly.
- Bend the knees slightly if needed.
- Come out of the pose if you feel dizzy or fatigued.
Hold for 5 breaths, then rest in Child’s Pose if needed.
3. Gate Pose (Parighasana)
A beautiful side body stretch to make space for baby.
Gate Pose stretches the intercostal muscles between the ribs, improving your breathing capacity—vital during pregnancy as baby grows and compresses the diaphragm.
How to Practice:
Kneel on one leg, extend the opposite leg out to the side with toes pointing forward.
Inhale to reach the same-side arm up, exhale to side bend over the extended leg.
Hold for 5 breaths each side.
4. Triangle Pose (Trikonasana)
A standing posture that strengthens and stabilizes.
Triangle pose promotes balance and lengthens the legs, hips, and torso. It also helps strengthen the pelvic floor and open the side body—great for creating more space and encouraging optimal fetal positioning.
Prenatal Tips:
- Use a block under the lower hand for support.
- Avoid collapsing into the belly—keep the chest lifted.
- Widen the stance as needed for stability.
Hold for 5–7 breaths per side.
5. Upavishta Konasana (Seated Wide-Legged Forward Fold)
A calming pose that opens the hips and inner thighs.
This gentle forward fold invites introspection and release. It stretches the hamstrings and groin, while creating space in the pelvis in preparation for labor.
How to Practice:
Sit with your legs extended wide.
Place a bolster or folded blanket in front of you.
Inhale to lengthen the spine, exhale to fold forward and rest your head on the prop.
Hold for 1–2 minutes.
6. Janu Sirsasana (Head-to-Knee Pose)
Supports the back and hamstrings while inviting relaxation.
This pose stretches the spine, shoulders, and hamstrings while encouraging a sense of grounding. It’s excellent during pregnancy for its calming benefits.
Prenatal Variation:
- Use a bolster under the bent knee for support.
- Keep the spine long—avoid rounding.
- Place a cushion under your hips if needed.
Hold for 1 minute each side, breathing deeply.
7. Supta Baddha Konasana (Reclined Bound Angle Pose)
Your restorative savasana alternative.
This is a favorite prenatal restorative pose that opens the chest and hips while supporting deep relaxation. Laying back on a bolster with blocks allows you to rest safely without compressing the vena cava.
How to Practice:
Place a bolster lengthwise behind you, with blocks under it for support.
Sit in front of the bolster, bring the soles of the feet together.
Slowly recline back and support your knees with folded blankets.
Rest here for 5–10 minutes with hands on belly or heart.
Final Thoughts
A consistent prenatal yoga practice can be one of the most supportive tools during your pregnancy. This gentle sequence of safe prenatal yoga poses builds strength, cultivates inner calm, and helps prepare your body and mind for childbirth.
At YogaRenew, we’re proud to offer a comprehensive Prenatal & Postnatal Yoga Teacher Training, equipping teachers with the knowledge and confidence to support students through every stage of the journey.
Ready to go deeper?
👉 Explore our Prenatal & Postnatal Yoga Teacher Training
