5 Prenatal Yoga Poses That Are Safer Than You Thought

Meagan Morris a writer specializing in all things related to health and wellness. Her work has been featured in The Atlantic, Yahoo Health, Cosmopolitan, SELF, and Women's Health, among others. Learn more at meaganleamorris.com.
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Is it safe to practice yoga while pregnant? Yes, yoga is safe for you and your human-to-be! Prenatal yoga can help prepare you and your body for birth. Prenatal yoga helps give pregnant women the skills to stay calm and breathe through powerful contractions.
Whether you are a seasoned yogi or a beginner, realize that yoga is for everybody, even pregnant women. There are challenging poses — like handstand — that we recommend mamas-to-be avoid, but there are many other poses you can tailor to your pregnancy needs.
Poses once considered dangerous for pregnant women are now listed as safe thanks to the 2015 study by Dr. Rachael Polis published in the journal Obstetrics & Gynecology.
It is shocking just how many postures are great for pregnant women and have positive side effects — like helping ease the labor process! Consider your pregnancy nama-slayed.
For yoga workouts that will let you practice your new poses, check out Openfit’s Yoga52 program for free today!
Yoga Poses for Pregnant Women
Some postures, like floor bow pose (dhanurasana), are not possible for a pregnant woman to achieve. Imagine balancing on your baby bump. Yeah, that is like rolling around on a bowling ball. Odd and uncomfortable.
Instead, try out these postures that are safe to do in-studio or at home.
1. Corpse Pose (Savasana)
Everyone loves savasana because it signifies the end of hard practice. You lie there and soak up all the positive vibes from the people around you. You’re mostly invited to bliss out for two to five minutes.
Research in the Obstetrics & Gynecology study showed that lying on your back for a short time doesn’t cause any adverse effects on the baby.
2. Happy Baby Pose (Ananda Balasana)
Happy baby is the pose where you get to live out your inner child. In this pose, you and your baby will feel just as happy as its name denotes.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downdog is a safe, simple inversion you can do while pregnant. Due to the hormone relaxin, you may feel less balanced than you did when you were not pregnant, so keep your hands and feet on the mat at all times.
4. Chair Pose (Utkatasana)
Chair pose is a back- and leg-strengthening pose, which is great for expectant mothers! Learn to prepare your body the best you can for the extra baby weight.
5. Cow (Bitilasana) and Cat (Marjariasana) Pose
Cow and cat are staples in a yoga class. These counterbalancing moves may help ease back pain associated with pregnancy, like sciatica. Your back will thank you!
Is Yoga Safe To Do When Pregnant?
Doing yoga while pregnant can help ease the stress of motherhood. Through yogic breathing, you can help ease your labor pains and help make your pregnancy less stressful. Specific postures can help lessen aches brought on by pregnancy, and in turn, help you relax.
Your OB-GYN should always know about your yoga plans before you enroll in a class. If you’re a high-risk pregnancy, then your doctor may suggest an alternative form of exercise. “Women who have risk factors for preterm labor, vaginal bleeding, have a Previa, or premature rupture of membranes should not exercise at all,” says Draion “Dr. Drai” Burch, MD, a board-certified OB-GYN in Pittsburgh, Pennsylvania.
“I think [prenatal yoga] is great,” says Dr. Drai. “You must wear comfortable clothing that will help you stay cool.”
We agree with Dr. Drai and recommend drinking a lot of water and eating plenty of calories on days you plan to take yoga.
Convinced that prenatal yoga is right for you? Then check out our Yoga52 program and enjoy doing yoga with your baby.