5 Yoga Movements That Are Safe for Pregnant Women

Yoga is one of the most popular sports for pregnant women. The reason is, yoga is a combination of physical exercise and breathing exercises that are very good for pregnancy and childbirth preparation. Therefore, mothers must know what yoga movements are safe to do during pregnancy.

There are many ways to maintain health during pregnancy, one of which is recommended exercise. However, not all types of exercise can be done by pregnant women. Pregnant women are advised to choose sports that are not too active, one of which is yoga.

Not only can make the body fitter, but yoga movements can also flex the muscles that tighten due to hormonal changes during pregnancy. In addition, regularly doing yoga, the muscles around the pelvis and vagina can become more flexible so that it is good for the smooth process of giving birth in the future.

To get the maximum benefit, the mother should first discuss with the obstetrician the condition of the womb that the mother is undergoing. The goal is to ensure that exercise is safe for both mother and fetus. Well, if it is declared safe, then the following yoga movements are recommended, namely:

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Cat Cow

During pregnancy often complain of back pain? That means you can practice this one yoga pose to overcome it. During pregnancy, especially if the stomach is getting bigger. The spine must support heavier loads, causing aches and pains. Cat cow pose helps loosen tight back muscles. This movement is relatively easy to do, you need to bend and stretch, to stretch and relax the muscles. Do this pose for 6 sets, 8 times each.


This yoga position is fairly safe to do at all ages of pregnancy. This position effectively trains the vaginal muscles, thighs, and knees. You just need to sleep on your back on a special yoga mat, then bend your legs, hands right next to your stomach, and lift your hips as far as you can. Count to 8 counts and repeat for 6 sets.

Warrior II

This yoga position is also known to be good for strengthening the leg and inner thigh muscles. How to do it is easy, you just need to spread your legs. And spread your arms forward and backward. Pull the left leg and bend the right leg and try to count to a count of 8, and then switch legs.

Make sure to always take deep breaths so that when you stretch your body remains relaxed. If in the third trimester you start to have trouble doing it and experience cramps in the thighs or pain in the vagina. Try to loosen up your legs a little and don’t stretch your back too much.

King Pigeon

For complaints of soreness in the waist area, you can also do another movement, namely King Pigeon. This position can improve the posture of the spine that tends to move forward due to an enlarged stomach. This movement can also flex your pelvic muscles so that you are better prepared for labor in the future.


According to some pregnant women, this pose is the best pose of all. This pose is useful in training the flexibility of the pelvic and inner thigh muscles. The reason, this pose helps direct the position of the baby’s head down near the pelvis. So, during the third trimester, pregnant women are advised to do this movement at home so that the baby in the womb who is still in the breech position can be directed to the pelvis.

If the contractions are felt, this pose can help the opening process. Make sure to take deep breaths to relax your body. Taking deep breaths can also provide more oxygen to the fetus and can improve blood circulation.

Benefits of Yoga for Pregnant Women

There are many benefits that can be obtained from yoga during pregnancy, including:

1. Improve sleep quality

Pregnancy can make pregnant women experience various sleep disorders. Although reasonable, the condition needs to be addressed in order to prevent further complaints. Well, one of the benefits of doing yoga during pregnancy is to improve sleep quality. Pregnant women need quality sleep so that the health of the mother and fetus is maintained.

3. Promotes fluid circulation

Some yoga postures such as stretching and bending the body can increase the circulation of fluids in the body. The reason is, good body circulation can prevent fluid storage which can trigger edema or excess fluid in the circulatory system.

3. Reduce stress

Prenatal yoga can teach mothers to learn to reduce and release stress. The reason is, stress levels during pregnancy can affect the health of the mother and baby. Therefore, stress levels also need to be managed properly.

4. Help prepare for childbirth

Yoga can help a mother prepare for childbirth because yoga can help practice breathing and body awareness. Not only that, by following yoga during pregnancy, mothers can learn how to adapt to new situations, and how to reduce anxiety.

5. Strengthens bond with baby

Yoga is also useful for strengthening bonds with babies in the womb. This is related to the yoga movements that are recommended for pregnant women, can make the baby feel comfortable. Not only that, instructors often teach how to communicate with babies. Like rubbing the stomach before yoga practice begins.

In addition to doing yoga, make sure you also complete all the nutritional intake needed during pregnancy. Enjoy the convenience of ordering vitamins or supplements you need through the Halodoc application without leaving the house. Come on, download the Halodoc application now!


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