4 Main Yoga poses For Pregnant Women

Jul 06, 2011 1 Comment by

Yoga is an ancient Indian form of exercise with an holistic approach, meaning it tackles a person’s well being as a whole mind and body unlike other forms of exercise.Yoga during pregnancy is a great way to ensure you have a comfortable delivery.Yoga can help women get through their pregnancy with minimal discomfort. It also helps the birth and post-delivery stages.1. Bhadrasana.

Word “Bhadra” means “gracious” or “auspicious”.Bhadraasna is a  posture that is considered as destroyer of diseases.



  1.  Sit in Vajrasana posture.(See Attatched picture)
  2. Keep the knees as wide apart as possible such that the soles of the feet should support the buttock.
  3. Keeping the back and neck erect, hold the big toes with hands from the back.
  4. Close the eyes and concentrate on breathing.  Hold on for few seconds and return to the original position.


  1. Prevents prostrate enlargement
  2. Tones up genital organs
  3. Strengthens muscles of legs
  4. Eases Child birth
  5. Keep Urogenital System in good condition

2. Tadasana.

“Tada” in Sanskrit means Mountain, hence the translation of mountain pose.


  1. Stand with the feet together.
  2. Lock the fingers and keep your hands on the head.
  3. Now inhale and raise your hands over the head and stand on the toes.
  4. Stretch  well.
  5. Keep the posture as long as possible holding breath
  6. Exhale, come back slowly to the start position
  7. Repeat the technique 5 times


  1. Relieves stress from the back.
  2. Relieves pressure from the spinal nerves.
  3. Helps in increasing height.

3. Utkatasana.  

Word utkata the term utkatasana means a powerful pose. The power refers to life energy present within and around a person. Utkatasana teaches the way to illuminate the inner energy.


  1. Stand straight in  Tadasana (tree pose)
  2. Inhale while stretching your arms forward.
  3. Exhale bending your knees with thighs as nearly parallel to the floor and keeping spine, chest head, and arms in line.
  4. Hold as a static pose for four to eight breaths.
  5. To Recover  reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides.


  1. This Asana strengthens ankles, thighs, calves, and spine and shapes the lower muscles.
  2.  It helps to reduce excessive body fat specially it Cuts fat pocket under butt.
  3.  It also relieves menstrual cramping.
  4.  It is useful in conditions like joint pain and arthritis.
  5. It also improves immune system
  6.  It works on liver, intestines and pancreas also.

4. Paschimottansana.

Paschim means west and Uttana means intense stretching.In this Asana Posterior position of the body is fully stretched


  1. Start in Staff Pose. Bring your arms up over your head.
  2. Inhale deeply and feel your spine stretch.
  3. Exhale and bring your arms and upper body forward.
  4. As you inhale, extend your spine. On the exhale, move deeper into the forward bend.
  5. Don’t round your back, treat the neck as a natural extension of your spine, and take hold of your ankles or shins.
  6. Hold for 1 to 3 minutes.
  7. Leave the pose by lifting the torso on an inhale and lifting your arms back above your head.


  1. Tones up the abdominal organs and keeps them free from sluggishness
  2. Tones the kidney
  3. Improves digestion
  4. Reduces excess weight around the belly
  5. Extra stretch given to the pelvic region more oxygenated blood is supplied and the gonads receive sufficient nutrition
  6. Helps to cure impotency and is also useful for sex control
  7. Helps in spiritual attainment

Exercise During Pregnancy, From Conception To Delivery

One Response to “4 Main Yoga poses For Pregnant Women”

  1. snehalatha says:

    informative and interesting site

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