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1. The Best Guide For Prenatal Yoga:
Benefits & Poses
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2. Prenatal Yoga Benefits
Pregnancy is a joyful time for any expecting mother. However as pregnancy can be physically and mentally
straining, women have turned to prenatal yoga for all its benefits. Below are four reasons why pregnant women
everywhere practice yoga regularly.
Calms the Mind
Pregnancy is an exciting time that often causes the mind to
overthink and be stressed. With yoga, women can escape the
anxieties and focus on themselves in a calm and relaxing
environment.
Helps Control Breathing
It is important to practice relaxation breathing exercises prior to
labor. This will allow for an easier childbirth because the body will
be trained to remain calm.
Relieves Aches & Pains
As the body changes, aches and pains are inevitable. With regular
prenatal yoga, stretches and poses can soothe sore and tender
muscles.
Builds Strength
Strength is needed at every stage of pregnancy, especially as weight
is gained. Building strength will increase mobility, balance and
circulation. http://YogaMeditationHome.com

3. Prenatal Yoga Poses
BRIDGE POSE
Also known as a backbend, the bridge pose helps strengthen important muscles in the back, legs, and feet.
It also stretches the chest, spine and shoulders while improving digestion.
Directions:
1 Lay on your back with your knees bent.
Your feet should be flat on the ground and
2
spread to the width of your hips.
3 Ankles and knees should be parallel.
4 Exhale and raise your buttocks off the floor.
5 Tuck your shoulders beneath your upper back.
Hold position for 30 seconds to 1 minute
6
breathing in and out through your nose.
7 Release with an exhale and repeat 4 times. Bridge Pose
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4. Prenatal Yoga Poses
COW & CAT POSE
As pregnancy weight is gained, feeling back pains is normal. The cow pose can help stretch, strengthen and align
back muscles. This pose is particularly helpful for lower back pains and improving posture.
Directions:
1 Get on your hands and knees.
Your hands should align with your shoulders and your knees should
2
align with your hips.
Cow Pose 3 Drop your stomach.
For the cow pose, inhale while you lift your head, and exhale while
4
coming down to a neutral position.
For the cat pose, inhale while you round the spine and drop your
5
head, and exhale while returning to a neutral position.
6 Repeat 6 times.
Cat Pose
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5. Prenatal Yoga Poses
COBBLER POSE
Being on your feet while pregnant can cause at lot of strain on the legs. Thankfully the cobbler pose can help
stretch those tired muscles in the groin, thighs and knees. With proper breathing, this pose can also increase
circulation and stimulate the heart.
Directions:
1 Start in a sitting position.
2 Bring the bottoms of your feet together, and let your knees
fall to the sides.
To maintain posture inhale deeply through the nose to
3
elongate the spine.
4 Exhale slowly, relaxing every muscle.
5 Repeat several times to reach maximum stretch and tranquility.
Cobbler Pose
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6. Prenatal Yoga Poses
EXTENDED TRIANGLE POSE
This fun pose is excellent for stretching and strengthening the entire body. It relieves tension in the
arms, shoulders, chest, spine, legs and ankles. It can also help with digestion as it stimulates the abdomen. Best
of all, it can cure prenatal backaches!
Directions:
Stand with your legs spread and turn your right foot slightly
1
to the right.
Bring your right arm down to the outside of your right ankle
2
or your right knee, which ever is most comfortable.
3 Raise your left arm. This should open your chest.
4 Turn your head to look at your left fingertips.
Hold the position while breathing deeply through the nose
5
to feel the stretch in your back.
6 Repeat the exercise 4 times on each side.
Extended Triangle Pose
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7. Prenatal Yoga Poses
FIRE LOG POSE
The fire log pose elongates the groin and thighs and opens up the hip area. This effective pose is outstanding for
hip stretches but requires some flexibility. Beginners may find this pose difficult at first, but over time it will
become easier.
Directions:
1 Sit cross legged.
Extend the outer leg and place it above
2
the opposite knee.
3 Ankles and knees should be parallel.
To maintain posture inhale deeply through
4
the nose to elongate the spine.
5 Exhale slowly, relaxing every muscle.
Repeat several times to reach maximum Fire Log Pose
6
stretch.
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8. Prenatal Yoga Poses
TREE POSE
This pose is great for improving your balance and concentration. With practice, the tree pose can help improve
flexibility in the hips, groin, and back. Also, with concentration comes awareness of the body and mind allowing
you to let go of all day-to-day stress.
Directions:
1 Stand tall with your spine straight.
Bend your right foot and place it on your left
2
inner thigh.
3 Put your palms together in front of you.
Inhale while raising your arms above your head. Hold this
4
position for 30 seconds.
5 Exhale and drop your hands to return to standing position.
6 Repeat exercise on each side 4 times.
Tree Pose
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9. Prenatal Yoga Poses
CRESCENT MOON POSE
This pose is particularly exceptional for building stamina because it works to build strength in all the muscles that
help create balance. The crescent moon pose is also great for improving coordination and awareness.
Directions:
1 Kneel and keep your back straight.
Take a step forward with your right leg. Your
2
foot should be extended just pass the knee.
3 Curl your left toes under.
In one motion, inhale and raise both arms up
4
above your head and extend your left leg.
5 Hold for 30 seconds.
6 Exhale while lowering the arms.
Crescent Moon Pose 7 Repeat exercise 4 times on each side.
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10. Key Points
There are many stresses that come with being
pregnant and having the knowledge to cope with
these pressures can be beneficial to both you and
your child. As your body changes, it is necessary to
find time for yourself.
Luckily there is Yoga.
Yoga can help ease the aches and pains that come
with pregnancy while creating a sense of tranquility
in an otherwise chaotic world.
Summary of Benefits
 Calms the Mind
 Helps Control Breathing
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 Relieves Aches and Pains
http://YogaMeditationHome.com.
 Builds Strength
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