During pregnancy, yoga Asanas are a gentle way to keep active and supple. The remarkable effects of these postures in pregnancy show the power of yoga for ensuring a smooth pregnancy, natural childbirth and restoration of body shape after childbirth. https://www.artofliving.org/in-en/yoga-for-women/yoga-and-pregnancy

1. Yoga and Pregnancy
The practice of yoga can help you prepare your mind and body for labor and birth as this helps you
focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body
active and supple and minimize the common Pregnancy Symptoms like morning sickness and
constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension
around the cervix and birth canal and by opening the pelvis.
Yoga Precautions During Pregnancy
For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance
circulation, generate energy, and may reduce leg cramps.
During the second and third trimester, you may reduce your time spent for practicing the Asanas to
prevent fatigue and overwork. Instead focus more on breathing and meditation.
It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since
these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should
be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion.
Yoga Poses During Pregnancy
The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy,
ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure
on the abdomen and other difficult poses should not be done during advance stages of Pregnancy.
You do not have to do all these Asanas and remember to listen to your body and just do as much as
you easily can.
 Sukhasana
 Shoulder lifts
 Neck excersises
 Ujjayi breathing

2.  Full yogic breathing
 Bhramari
 Cat pose
 Vajrasana with ujjayi
 Mountain Pose
 Konasana-1
 Konasana-2
 Trikonasana
 Veerbhadrasana
 Paschimottan asana
 Gentle Butterfly
 ViptritKarni (against the wall)
 Shavasana (Final Relaxation)
 YogNidra
 NadiShodhanPranayam
 Meditation