Simple Exercises and Tips about Pregnancy Yoga for Beginners

Simple exercises and tips about pregnancy yoga for beginners

Expecting a baby is really a wonderful and joyful time. Every pregnant woman experiences a new state, which can cause nervous breakdowns, pains, and tiredness. A future mum needs relaxation during this period, she often worries about her future baby, may feel tired and depressed.

As the lady’s body is changing rapidly, these changes can cause various pains. Surely, every future mum wants to be beautiful, fit and happy.


Quite often ladies work a lot before their pregnancy, and the new period of life brings some free time. Thinking about a sport for this special time, a number of ladies choose yoga.

Some ladies have never experienced yoga before. But it’s ok; it is never too late to start.


Yoga for beginners: advantagesYoga practices create balance between your body, mind and breath. To achieve this balance you need to do various things in complex:

  • physical exercises and postures;
  • breathing exercises;
  • relaxation;
  • meditation.

Any person can do these yoga forms, from a professional sportsman to a complete beginner.

Yoga for beginners is surely safe for pregnant women. If you do everything correctly, you can help yourself to stay in a good form.

Usually, pregnancy yoga for beginners lasts about 1h30min. It starts with warm-up activities to stretch your arms, legs and a back.

Then you do postures, working on your strength and endurance. The last part of the session is meditation or relaxation which helps ladies to calm down and feel refreshed.

Starting yoga during pregnancy

Simple yoga for pregnancy is a great way for improving physical, emotional and mental wellbeing. The simplest rule is to do it regularly.

Yoga for beginners with instructorPregnancy is a great time to start attending yoga classes. Yoga is not harmful for pregnant ladies. If you have never practiced it before, choose prenatal yoga only. Beginner postures are much simpler than you can even imagine. Yoga sessions will bring you much help and fun. At these classes you can also meet up with other future mums.

It is recommended to start doing asanas slowly and gently. Your instructor will show you how to do postures depending on your stage of pregnancy.

The best advice is to listen to your body and your instructor. You need to remember that yoga postures are for stretching, not for straining. If you start feeling any pain or discomfort, you need to stop immediately and consult your instructor.

Doing easy pregnancy yoga is not just a physical thing, but much more emotional. When you do asanas, think positively and do not try to push. Take your lessons easy; ask for break if you really need it. Don’t forget to take a bottle of water with you.

It’s not better to have meals before the yoga class, just have a snack 1-2 hours before your training.

Yoga is great for future mums unless you have any pregnancy difficulties. To be sure consult your doctor before you start attending yoga classes. Before joining the group you can also watch videos and see what you will be doing during your trainings.

Prenatal yoga

If you haven’t experienced yoga yet, the very time to start is the second part of your pregnancy, approximately about 14 weeks. Yoga trainers do not advice to try asanas during the first trimester if you didn’t do them before being pregnant.

This point of view is formed because, unfortunately, most miscarriages take place during the first three months. Doctors can’t give you evidence that doing sports or yoga during the first trimester is harmful for your health. But it is safer to avoid all the trainings during this time.

In the second trimester ladies are usually feeling better, not so tired and sick. Now they are ready for sports and sociable life. You can get more information about postures that are suitable for pregnant ladies on second trimester, through reading the article “Yoga for pregnancy second trimester”.

Meanwhile, the article “Yoga exercises for pregnancy in the third trimester”, will describe training routine which is specially modified for the last trimester.

Warning! When you start yoga classes, you should enjoy them and be careful at the same time.

Some postures are not advised for mums-to-be:

    Simple postures for prenatal yoga

  • Lying on your back after 16 weeks;
  • Breathing exercises when you need to hold the breath or take short, forceful breaths;
  • Strong stretches;
  • Lying on your tummy;
  • Upside-down postures;
  • Back bends;
  • Strong twists.


If you are just starting prenatal yoga classes, the main thing you need is clothing. Pregnancy yoga wear should be light and breathable. A T-shirt and leggings is fine. For yoga classes you don’t need any shoes, even socks, because it is usually done barefoot. You are asked to leave your shoes near the door before you start practicing yoga.

Yoga mat is the main equipment. If you attend lessons in a gym or yoga studio, they have mats. A yoga mat helps your hands and feet not to sweep and also defines your personal space.

There are some optional equipment items, such as:

    Equipment for yoga for beginners

  1. Blankets: grab some blankets before your yoga class. You may sit in them when it is needed and cover yourself during relaxation sessions.
  2. Blocks: help you to feel comfortable, great equipment for standing poses.
  3. Straps: useful for bound poses in case your hands can’t reach each other.

It is your choice- to buy them or not. Yoga studios usually have them. Your own equipment can be needed during home practice.


Starting yoga practices during your pregnancy, you attend a group. Your trainer is going to show you helpful and safe asanas, future mums can do. Here are some simple yoga poses for pregnancy, which will help you with the difficulties mums-to-be often experience.

Warrior 2 or Virabhadrasana 2

This posture helps to strengthen the muscles supporting your joints at the hips. It is really important during pregnancy, because during this period joints tend to be less stable. The nature of the pose gives you the feeling of confidence and strength.

How to do this asana:

  1. You should stand in the starting position. A great starting position for lots of yoga poses is the Mountain Pose. You need to stand with your feet together and your arms at sides.
  2. Then try to spread the weight evenly across your feet, breathe steadily.
  3. Spread your feet. You can either step or jump your feet out. Your legs need to be wide apart and your feet facing forward.
  4. Turn your left foot out by 90 degrees.
  5. Afterwards you have to swivel your left foot out so it is at a 90 degree angle and your toes should be pointing away from your body.
  6. Turn your right foot in gently to help you keep balance.

Warrior 2 or Virabhadrasana 2
To keep your balance, raise arms out to the sides. Your arms should be straight and pointing out to either side of you, palms facing the ground. Finally exhale and bend your left knee.

Your thigh is parallel to the floor and your knee is above the ankle. Press into your feet, and let your hips sink down towards the floor. Lengthen the spine by lifting the crown of your head carefully. Relax your shoulders and push your chest a bit.

After you can change sides. To exit pose, you need to inhale to prepare then on an exhale straighten both legs and lower arms. Turn all toes parallel to one another, slowly heel toe feet back together. The approximate time for this pose is from 30 seconds to 1 minute.

Easy pose

The name of this pose talks for itself. Let’s try to complete it and see how easy it is going to be:

    Easy pose for pregnant ladies

  1. First of all, you need to fold one or two blankets and create a firm support.
  2. Then sit next to the edge of this support and stretch legs out on the floor.
  3. Then you need to cross your shins, widen knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso.
  4. Relax your feet so their outer edges rest on the floor and the inner arches settle just below the opposite shin.
  5. To find the neutral position, press your hands against the floor and lift your sitting bones slightly off the support.
  6. After a few breaths make your thigh bones heavy, and then slowly lower your sit bones lightly back to the support. Try to balance your pubic bone and tail bone.
  7. You can sit in the pose any time, but your practices should be regular.

Temple Pose with Goddess Arms

This posture is also called Horse Stands. It gives strength to your legs and back muscles, helps to counter the added weight on the front of your body.
Temple Pose with Goddess Arms
The squat improves flexibility in your inner thighs and pelvis.


This pose should be done on a bolster, so you have an opportunity to relax your inner thighs and pelvis.
What you need to do is to place your hands on your belly and breathe. It is proved that full and deep breaths increase the flow of oxygen to your uterus.

Also, we strongly recommend you to read “What yoga poses to avoid when pregnant”, because you should be aware about prohibited asanas.

Useful video

There is a short video where the instructor will teach you some easy postures without any additional equipment and skills:


Simple yoga during pregnancy is a lovely and health-giving activity. Future mums shouldn’t be afraid of it even if they are complete beginners in this practice. Yoga helps you to stay fit, achieve a balance and give a birth to a lovely and healthy baby.

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