5 Most Popular Yoga Poses for Pregnant Women

According to Dr. Tiffani Fries, from Genesis Chiropractic in Salt Lake City, Utah, yoga involves gentle stretching movements coordinated with timed breathing. This form of exercise is ideal for women who are pregnant.

A woman’s body goes through an amazing transformation to prepare for childbirth. Yoga positions and poses for pregnant women can help keep the body flexible and encourages deep relaxation that can help to decrease overall stress and help with sleep problems also common during pregnancy.

Here are the 5 most popular yoga poses for pregnant women.

1. Butterfly Pose

Sometimes referred to as BaddhaKonasana Yoga, the Butterfly Pose is ideal for the first trimester of pregnancy as it helps to stretch the hips apart gradually. This move stabilizes the pelvis an important factor for getting the body ready for childbirth.


  1. 1. Sit in a relaxed position then straighten back and spine.
  2. 2. Bring feet together in front of you and take some deep breaths.
  3. 3. Place the soles of your feet together and lightly bounce leg holding for 4 to 7 seconds than inhale.
  4. 4. Repeat 5 to 10 times while stretching long without crunching up your belly region.

2. Tree Pose

The Tree Pose, or Vrikshasana, is an excellent pose that stretches out the longer muscles in the thighs, abdomen, shoulders and the groin area. This move is good when experiencing sciatica common in pregnancy. Sciatica sends jolts of sharp, stabbing pain from the groin down the leg.
The abdominal, hips and lower back muscles are strengthened to prepare for carrying the weight of a baby.


  1. 1. Stand straight and tall with feet placed slightly apart.
  2. 2. Straighten and lift arms up into the Namaste pose which is palms facing in with hands together in prayer and elbows raised pointing outwards.
  3. 3. Pick up right leg and bend it towards the knee, and place right leg on left leg. Inhale and stretch entire body upwards towards the sun while deep breathing.
  4. 4. Hold position for 4 to 6 breaths keeping head up and straight.
  5. 5. Lower arms and place foot on the ground. Repeat sequence with other leg.

3. Cat Pose

The Cat Pose, or Marjaryasana, mimics a cat as it rounds the back arching upwards while in a kneeling position. The movement stretches out the neck and back muscles protecting the spine. This pose may help stimulate bowel movements and assist in proper adrenal gland and kidney function internally.


  1. 1. Kneel with hands on floor.
  2. 2. Stretch feet out and curl, and inhale while stretching long and big.
  3. 3. Lift both head and chest.
  4. 4. Lift tailbone while pushing belly down to ground gently.
  5. 5. Exhale as you draw belly back up.
  6. 6. Repeat 4 to 7 times.

4. Cow Pose Variation

Along with the Cat Pose above, you can work in this Cow Pose for a 2-punch move that flows together easily. This Cow Pose and the Cat Pose are both terrific for relieving back and belly strain.


  1. 1. Kneel on floor as above and raise back pushing up from hands on floor.
  2. 2. Support your back with palms and hold.
  3. 3. Exhale and return to beginning position.

Do Cat-Cow Poses Together:
Get onto all fours, and begin by inhaling and looking up stretching naturally without excess force. Exhale as you round spine, tuck rear, and curl mid-body inward, looking down and towards belly.

5. Simple Seated Side Bend

This is a fantastic pose to reach those important side muscles. The seated side bend can be done from a variety of positions.


    1. 1. Sit upright with legs folded in a half-lotus pose or just crossed. Rest your right hand on floor next to you.


    1. 2. Slowly stretch left arm out straight and bend to the right. Look towards your left hand by gently rotating upper trunk/torso keeping open. Lower onto right forearm when bending to side for support.


    3. Repeat other side.

Contact a Prenatal Chiropractor

If you are looking for a dedicated Prenatal Chiropractor in Millcreek, Utah or Holladay, Utah, contact Genesis Chiropractic for details.