3 Yoga Poses for Expectant Moms

By  August 28, 2013

Yoga has helped me stay in touch with my body and my growing baby throughout the entire process. If you’re expecting, it’s important to always listen to your body and do what feels comfortable.

The benefits of yoga while pregnant include:

*Pelvic floor strength

*Overall body strength


*Mindfulness (Moms can listen to their bodies to know what feels right better)






*Breath work

Yoga postures open up the hips and pelvis and help prepare the body for labor. Yoga also helps with pain relief and reducing swelling. I’ve found yoga super beneficial for better sleep and relaxation; as well as energy, stamina and strength.

Some poses that are contraindicated during pregnancy are deep twists, lying on your belly, lying on your back for too long of periods and most inversions.

Here are some poses you can practice that are modified.

Since we can’t lie on our belly, I love doing CAMEL POSE.

Come in to a kneeling position (pad your knees if you need to) and tuck under your toes. Place your hands on your lower back and lift your chest up as you arch back reaching for your ankles. If it’s too challenging to catch your ankles, keep your hands on your lower back. Hold for 5 breaths then come up and sit back on your shins. Repeat 2 more times.




When you’re expecting, it’s important to never do a closed twist, instead always twist to the open side. You can modify SEATED SPINAL TWIST by placing your elbow inside the bent knee and twisting to the open side.

Sit up tall with your left leg tucked underneath you and your right knee bent with the foot flat on the mat. Place your right elbow inside your knee and twist to the left. Hold for 5 to 8 breaths, then switch legs and twist to the right side in an open position.




I love how strong yoga has kept me; it’s so empowering to hold myself up in arm balances. Since being pregnant, though, my center of gravity has certainly shifted. I modify SIDE PLANK by dropping my knee to the floor when I feel I don’t have the support or balance to do the full version.

Start in a plank position (you can already have your knees on the floor if too challenging) and rock over to your right hand and outer right foot. Drop your right knee to the floor and lift your left arm straight up to the ceiling. Hold for 5-8 breaths then come back to center and try the other side. Side stretching feels great during pregnancy and this pose is one of my favorites.





Kristin McGee2Guest Blogger, Kristin McGee is certified in Yoga, Pilates and Fitness—and dedicated to a program of healthy eating for all. She has just introduced her latest DVD, STRONG SEXY SVELTE: Three Total Workouts for a Rocking Body all focused on Fitness for the Mind and Body! .