Pregnancy Yoga Poses for each trimester 2025

Pregnancy is a precious moment in a woman’s life. It is essential to maintain physical, emotional, and mental wellness. Yoga is a set of poses that are good for the body and the mind. In India, it is a long-standing and popular practice for mental and physical well-being. Prenatal yoga is the term used to describe yoga practised during pregnancy.

Throughout their pregnancy, expectant mothers can benefit from these yoga poses. Pregnancy yoga poses are more than just physical activity. Yoga poses also help in PCOS. Check out how yoga is effective for PCOS. These yoga poses help a mother's body and mind get ready for childbirth, ease common pregnancy discomfort, strengthen the bond between mother and child, and balance the state of her mental health before and after giving birth.

Prenatal yoga asana for First-trimester pregnancy

This is the first stage of pregnancy. In this phase, women's bodies change a lot, with hormonal changes and internal adjustments. This is the most crucial phase where a mother has to be very careful.

There are rapid emotional and physical changes that might be overwhelming. Yoga during this time focuses on gentle movements and promoting relaxation. The pregnancy yoga poses that can be performed during the first trimester are:

1. Trikonasana (Traingle Pose)

This yoga pose is similar to the warrior II pose, but with the front leg straight. Widen your legs while standing straight, then bend yourself towards your left or right and touch your toe with one hand and keep the other hand straight upright.

The pose can be done for 30 seconds, and then bend to the other side and touch the toe and straighten the other hand vertically into the air. Check out yoga classes in Ahmedabad.

Benefits:

• Stretches the hips, groins, hamstrings, calves, shoulders, and chest.
• Helps to relieve backache and neck pain.  
• It can alleviate indigestion and improve circulation.  
• Strengthens legs and core (obliques).

Precautions:

•  To prevent overstretching and preserve spinal length, place a block beneath the lower hand. 
• To avoid hyperextension, maintain a microbend in the front knee.
• To increase stability and give the growing belly more room, widen your posture. 
• Do not look up if you feel dizzy or if your blood pressure feels elevated. 

2. Tadasana (Mountain Pose)

Tadasana is a standing pose that promotes stability and balance. To do this pose, stand straight with feet wide apart, distribute the weight on both feet, straighten your hands up and join both hands, stretch your body upwards towards your head and breathe in while hands are up and breathe out and hands down.

Benefits:

• This pregnancy yoga pose improves posture, which can be difficult as the belly develops.
• It strengthens the core and legs (in a supportive, gentle manner).
• Encourages a feeling of serenity and stability.

Precautions:

• Practice next to a wall or chair for support if you're feeling lightheaded or dizzy.
• To prevent overextension, maintain a gentle bend in your knees.
• Put more emphasis on soft involvement than firm holding.

3. Virbhadrasana (Warrior Poses)

This yoga exercise for pregnant ladies increases awareness and focus. Step one foot back and angle the back foot at about 45 degrees. The front knee is bent directly towards the ankle. Join your hands above in straight your spine and stretch it upwards. Check out yoga classes in Noida.

 Benefits:

• These prenatal yoga pose increases ankle and leg strength.
• It enhances focus and balance.
• It might increase self-assurance and a feeling of empowerment.

Precautions:

• Widen your stance for greater stability.
• If raising the hand upwards causes dizziness.
• Keep your hands on your hips or in the namaskar pose towards your chest.
  

Prenatal yoga asana for Second-trimester pregnancy

The second trimester often comes as a relief; the morning sickness decreases, and energy levels increase. This is a good time to practice yoga, as it increases strength and flexibility, reduces difficulties and prepares the body for the later stages of pregnancy. The yoga poses for pregnancy for the second trimester are:

1. Viprit Karaniasana (Leg up the wall Pose)

Deepika Paukone practising Viprit Karaniasana during her prenatal phase

In this prenatal yoga pose, sit facing a wall and then lie down with your legs towards the wall. Take your legs up the wall and lie on your back. Gently push your hip towards the wall as per your comfort. The arms can be on your belly or by your side.

This yoga pose is practised by Deepika Padukone during her second trimester, and she has done yoga during her pregnancy for her physical and mental wellness. 

Benefits:

• It reduces the swelling in ankles and feet by improving circulation.
• The pregnancy yoga position reduces stress and anxiety, calms the nervous system.
• The prenatal yoga pose improves sleep and reduces leg and back pain.

Precautions:

• Avoid the yoga pose for pregnancy if you have hypertension or glaucoma. 
• Come out of the pose slowly.

2. Marjariasana (Cat and Cow Pose)

Start in a cow pose on your hands and knees. This is a pregnancy yoga stretch that has two poses that are done together. 

Cow Pose: Lift your chest and tailbone towards the ceiling, gently arch your back, and lower your belly towards the floor with your breath in. Maintain a long neck while gazing directly ahead or slightly upward.

Cat Pose: Exhale by turning your spine towards the ceiling, tucking your tailbone, and lowering your head to the floor while looking at your navel (or belly).

Benefits: 

• It increases spinal flexibility and mobility.
• It relieves back pain and stiffness.
• It improves circulation towards the spine and calms the mind as you breathe in and out.

Precautions:

• If you have wrist pain, you can practise on your forearms 
• Focus more on spinal movement and maintain a gentle abdominal engagement.
• Breathe mindfully and slowly as you move. 

3. Paschimottanasana (Seated Forward Bend pose)

The pregnancy yoga position is bending downwards and trying to touch your toes while keeping your back straight. 

Pregnancy transformation: While practising this pose during pregnancy, widen your legs in a V shape. With your hands on the ground, gradually bend forward while maintaining a straight back. Find out yoga classes in Pune. Do not force yourself to touch your toes; gently stretch the hamstrings with a straight spine and maintain space for your belly.

Benefits:

• It is beneficial for the brain.
• It helps in relieving stress and depression,
• It also improves digestion.

Precautions:

• Avoid compressing the abdomen. The forward fold needs to be very roomy and soft.
• Avoid overly rounding the lower back and always maintain a long spine.
• Take it easy right away if you experience any compression or strain.

Prenatal yoga asana for Third-trimester pregnancy

The third and last trimester of pregnancy prepares the body for labour and delivery. The baby grows rapidly and causes physical discomfort and tiredness. Practising certain prenatal yoga poses during the third trimester greatly helps in labour pain and delivering the baby. 

1. Title asan (Butterfly Pose)

Kareena Kapoor is doing the butterfly pose during her pregnancy

Titli asan, or Butterfly pose, is a very easy pose to do during this trimester.  Start by sitting on a yoga mat, then join the palms of your feet together and gently flap your legs up and down. Keep the heels of your legs near your body as much as possible.

Benefits:

• Strengthens thighs, hips, and pelvic muscles.

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  Improves balance and posture.

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  Opens the hips, preparing for labour.

Precautions:

• Avoid if you have knee or pelvic pain.

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  Don’t squat too low or force the stretch.

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  Use wall support if you feel unbalanced.

2. Setubandhasan (bridge Pose)

Neha Dhupia doing the Bridge pose during her third trimester

The prenatal yoga asanas help in providing pain relief to the neck, chest and spine. To perform this yoga exercise for pregnant ladies, there are some modifications. With your feet flat on the floor and your knees bent, lie down on a yoga mat. Raise your hips slightly, but not too much. The lift should be minimal. Do not hold your breath. Put a pillow or yoga block beneath the sacrum. 

Find out yoga classes in Indore. Neha Dhupia performed yoga throughout her pregnancy. She posted a YouTube video in which she is performing several yoga poses that are safe during pregnancy, but always consult your doctor before performing any yoga pose. 

Benefits:

• The prenatal yoga pose comfortably stretches the chest, neck, and spine.
• It improves blood flow and may lessen weariness and mild backaches.
• It helps in reducing stress and anxiety.

Precautions:

• Avoid spending a lot of time lying flat on your back because this could compress the vena cava, especially after 20 weeks.
• Lift your hips slightly and keep your neck relaxed on the floor or mat.

3. Dandayamana Bharmanasana (Bird Dog Pose)

Kareena Kapoor Khan performing the Bird Dog pose during her third trimester

This yoga pose for pregnant women is a balancing stance. Place yourself on your hands and knees in a tabletop position to begin. Make sure that your wrist is under your shoulders. The back should be flat, and in this position, when raising the left hand towards the front, raise the right leg straight backwards and vice versa. Maintaining stability is very important during this pose.

Kareena Kapoor Khan chose yoga during her pregnancy with Taimur, and she posted her picture doing the Bird dog pose in her third trimester. She claims that doing yoga during pregnancy helps her with a natural delivery and pre- and postpartum difficulties.

Benefits:

• It improves spine stability and fortifies the deep core muscles.
• It strengthens the buttocks and hamstrings.
• It reduces lower back pain and promotes spinal alignment.

Precautions:

• Maintain balance when raising the hand and limb. 
• It is important to be mindful during the pose as it creates stability. 
• Do not do quick movements that may result in falling.

4. Malasana (Yogi Squat)

The prenatal yoga asana is also a prenatal yoga stretch that widens the pelvis and opens the groin area. With your toes pointing slightly outward, place your feet slightly wider than hip-width apart. If you can, squat as deeply as you can while maintaining your heels on the floor; if not, keep your heels raised or place a rolled blanket underneath them. 

Benefits:

• It is excellent for pelvic and hip opening, which is very helpful during childbirth.
• The back, legs, and ankles are strengthened in the maternity yoga pose.
• It can enhance elimination and digestion.
• It stretches the groin and lower back.

Precautions:

• Place yoga blocks between your legs to sit.
• If your heels are off the ground, support them with a mat or blanket.
• If you have trouble squatting deeply, you can practise a supported squat by holding onto a partner or using a chair or wall.
• If you have been told not to do this pose because of conditions like placenta previa (after diagnosis).

Safety precautions during yoga for pregnant women

Consult your doctor or healthcare advisor: Make sure that any new exercise regimen, including prenatal yoga, is suitable for your particular pregnancy by speaking with your doctor or midwife before beginning. Talk about any underlying medical issues or pregnancy difficulties.

• Prenatal Yoga Teacher: Look for teachers with prenatal yoga certification. They will possess specific expertise regarding safe adjustments, contraindications, and suitable procedures for every trimester. Find yoga instructors in Dehradun.

• Go with gut feeling: The most crucial rule is to pay attention to your body. Never exert yourself past your comfort zone. Avoid or ease out of a pose right away if it causes pain, discomfort, lightheadedness, nausea, or dyspnoea.

• Yoga poses to avoid during pregnancy: Certain yoga poses must be avoided during pregnancy. The uterus and the unborn child may be directly compressed by certain yoga poses. These yoga poses are Bhujangasana (Cobra Pose), Backbending, Upward-Facing Dog, hot yoga, crunches, and such poses that put pressure on the belly.

• Stop practicing when: If you experience any of the following symptoms: dizziness, chest pain, severe headache, amniotic fluid leakage, sudden swelling, decreased foetal movement, dizziness, or vaginal bleeding, stop practicing and see your doctor.

Prenatal yoga is very helpful for pregnant women and their unborn child. Keeping the body active during pregnancy is key to a healthy and safe pregnancy. Prenatal yoga is a path of profound connection, empowerment, and self-discovery.

Women can more easily, powerfully, and peacefully traverse the emotional and physical terrain of pregnancy by incorporating mindful movement, conscious breathing, and relaxation into their prenatal care. It is necessary to be careful while performing the yoga poses, and always take advice from a doctor or yoga instructor before performing any difficult yoga poses.