10 yoga postures for pregnant women

10 yoga postures for pregnant women

View the slideshow

Eh yes ! Yoga can be practiced throughout pregnancy. Here are some postures to relieve some of the ills of pregnancy and help you to promote harmony between you and your future baby.

10 yoga postures for pregnant women (11 pics)

Yoga and pregnancy: only simple postures

Yoga during pregnancy? It is not only a physical activity, it is also and above all an effective way for pregnant women to recharge their energy, and live serenely this unforgettable moment.

However, some postures are not recommended for pregnant women. Big belly requires, we must still pay attention to his actions!

Here are 10 special pregnancy postures that we have chosen for you ...

The butterfly

The posture of the butterfly is specifically recommended to tone and soften the thighs and pelvic muscles. A posture not to be missed especially on the approach of the day J.

In a sitting position, pull your legs and feet inward until the heels touch your buttocks.

Hold your feet in both hands; and at the same time, breathe.

Make up and down movements with your knees. If they can not touch the ground, it does not matter; do not force.

The mountain

The posture of the mountain helps the pregnant woman to work her balance and mobility.

When standing, legs slightly apart (from the width of the pelvis).

Rest your heels and toes well and stay in this posture for a few minutes.

Concentrate on your breathing.

The warrior

This posture tones the legs and arms, and strengthens the balance. It also relieves back pain.

Standing, legs apart.

Turn the right foot a quarter of a turn to the right and place your left foot to find balance. Flex the right knee slightly. The left leg should be tight.

Lift your arms gently so that they are parallel to the floor. Look to the right.

Stay in this posture by performing 5 calm and regular breaths.

Return to the standing position by exhaling and gently pushing on the bent leg.

Repeat the movement on the other side.

Stretching beside, standing

While standing, spread your legs. Turn your feet slightly outward to find a comfortable balance.

Bring your right hand up over your head and place your left hand over your hip. And lean slightly to the left side, without forcing. It involves gentle stretching, without triggering any pain or wrong movements.

Stay in this posture for 2 or 3 breaths and change sides.


This posture helps to synchronize his movements with his breathing. It also relieves back pain.

Put yourself in a kneeling position on all fours by pressing your hands.

Leave the legs slightly apart.

While inhaling, bring your head up, while tucking your back.

As you exhale, round off your back and bring your head down to look at the belly button.

Make 5 movements chained and concentrate on your breathing.

> Read also: back pain, what solutions?

The tree

The posture of the tree makes specifically work the hip, strengthens the thighs and legs. She works the balance.

Standing, when you are ready and you are in balance; gently lift the right foot, then place it against the left thigh.

At the same time, take a breath, raise your arms to the sky and join the palms of your hands.

Stay in this posture for 5 quiet and regular breaths. Do not stay in more breaths so you do not overload the veins in your leg.

The corpse

It is the posture that allows you to relax. It is often practiced at the end of each session.

Lie on your left side as if you were going to sleep.

Shoot your right leg, and pass it over the left leg (which remains elongated).

Place your right leg flexed on pillows that you have placed on your left side.

Stay in this posture for a few minutes and breathe.

> Watch the video too: relax with prenatal yoga

Hip rotation

While standing with your legs slightly apart but parallel, place your hands over your hips.

Bend your knees slightly; and while performing slow and calm breaths, make your hips (Hula Hoop).

Keep your back and shoulders straight. Do not arch your back.

Make 10 rotations, then redo 10 in the opposite direction.

The chair

Standing posture, legs apart from the width of the pelvis (or a little more, depending on your comfort):

Take a good balance by slightly turning the right foot out and the left foot towards the inside (or vice versa).

While exhaling, bend your knees slightly and go down as if you are going to sit on a chair. Keep your back straight.

Return to the standing position while inhaling.

Do this sequence of movements 5 or 6 times. And for the last, stay in the chair position for a few seconds before returning to standing.


Not only does this posture relieve back pain, but it is also recommended after the meal because improves digestion.

In a kneeling position, sit on your heels.

Spread your heels slightly and let your buttocks fall between your feet. Keep your back, head and shoulders straight. Put your hands on your thighs.

Stay in this posture for a few seconds and focus on your breathing.

Then lean forward slightly, lifting your hips and pressing your hands. At the same time, raise your heels and put your feet on the toes. Stand on tiptoe.