Prenatal Yoga: An Introduction

Prenatal yoga is an excellent form of exercise for many women during their pregnancy. It includes strengthening, stretching, breathing practice, meditation and relaxation.

The practice can easily be adjusted for each trimester within a woman’s pregnancy. Also, you can increase or decrease the intensity of your practice depending on your energy levels.

Despite it being called "prenatal yoga," this particular type of yoga is also a great mindfulness tool for women who are trying to conceive, because it enables the practitioner a "stress-free" break for her body which benefits and supports the internal, instinctual gift of reproduction.

The poses provided are appropriate for any stage of the process: from pre-conception to delivery. They are for any level of experience that a student may have, and each pose includes basic modifications for each trimester.

On these different stages of pregnancy... be mindful of the most important rule for all stages of pregnancy: if something feels wrong, find a way to adjust your body in it so that it feels "good" for you, or you can simply move on.

Yoga is not complicated. It's not a competition, but rather the practice of mindfulness with one’s own mind-body-meditation that can be achieved by anyone. Be patient and tune into your own body. Allow your senses, your breath and your heartbeat to be your guide.

The poses on the right column are organised by their general focus. Choose what you want to experience, what mood you are in and what your body desires. You can mix and match for a well-rounded, simple at-home yoga and mindfulness exercise.


Prenatal yoga poses


- Cat-Cow (Marjariasana)
- Child's Pose (Balasana)
- Cobbler's Pose (Baddha Konasana)


- Mountain Pose (Tadasana)
- Downward Facing Dog (Adho Mukha Svanasana)
- Chair Pose (Utkatasana)


- Tree Pose (Vrksasana)


- Pigeon Pose (Kapotasana)
- Bound Angle Pose (Baddha Konasana)
- Legs Up the Wall Pose (Viparita Karani)
- Dead Body Pose (Savasana)

Next in the Series

 Prenatal Yoga: 1st Trimester
 Prenatal Yoga: 2nd Trimester
 Prenatal Yoga: 3rd Trimester

Aimée Tañón


Aimée Tañón



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