Prenatal yoga is more than exercise – it’s a tool for navigating pregnancy's physical, mental, and emotional demands. Open’s Dear Mama series includes prenatal yoga as part of a collection of movement, breathwork, and meditation techniques designed to support mothers at every stage. Here are some of the best safe and effective poses for alleviating common pregnancy symptoms like back pain, fatigue, and anxiety so that you can enjoy a deeper connection to your body and your baby. 

1. Sukhasana (Easy Pose)

Sukhasana, or Easy Pose, is a seated posture that encourages relaxation, mindfulness, and gentle stretching of the hips and lower back. 

How to Perform Sukhasana:

• Sit on the floor or a cushion with your legs crossed and your spine straight.
• Allow your hands to rest on your knees, palms facing up or down, whatever feels most comfortable.
• Lengthen your spine by gently rolling your shoulders back and lifting your chest.
• Close your eyes and focus on your breath, inhaling deeply through your nose and exhaling slowly.
• This pose is excellent for calming the nervous system and creating a sense of inner peace, making it a great choice during times of stress or anxiety.

Modifications for Pregnancy:

• Sit on a blanket or bolster to elevate your hips.
• If crossing your legs feels restrictive, try sitting with your legs extended in front of you, ensuring your spine remains upright.

2. Trikonasana (Triangle Pose):

Trikonasana, or Triangle Pose, is a standing posture that strengthens the legs, stretches the hips, and opens the chest.

How to Perform Trikonasana:

• Stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly inward.
• Extend your arms parallel to the floor, palms facing down.
• Inhale, reach your right hand toward the floor while extending your left arm toward the ceiling.
• Keep your legs strong and engage your core as you hold this position for a few breaths.
• Repeat on the other side.

Modifications for Pregnancy:

• Use a block or chair for support under your lower hand to avoid overstretching.
• Focus on keeping the spine long rather than aiming to touch the floor.

3. Virabhadrasana II (Warrior II):

Virabhadrasana II, or Warrior II, is a powerful standing pose that strengthens the legs, increases stamina, and opens the hips. 

How to Perform Virabhadrasana II:

• Stand with your feet wide apart and turn your right foot out 90 degrees.
• Bend your right knee, making sure it’s aligned with your ankle.
• Extend your arms parallel to the floor, palms facing down.
• Keep your gaze over your right hand and hold for several breaths before switching sides.

Modifications for Pregnancy:

• Shorten your stance slightly to reduce the pressure on your hips.
• Use a wall for support if you feel unsteady.

4. Goddess Pose

Goddess Pose is a variation of a squat that opens the hips, strengthens the legs, and promotes pelvic mobility. This pose is especially beneficial for preparing the body for childbirth, as it encourages an open and relaxed pelvic floor.

How to Perform Goddess Pose:

• Stand with your feet wide apart and toes turned out at a 45-degree angle.
• Bend your knees deeply, ensuring they stay aligned with your toes.
• Bring your arms into a "goalpost" position by bending your elbows at 90 degrees.
• Hold the pose for a few breaths, then gently release.

Modifications for Pregnancy:

• If balancing feels challenging, perform the pose near a wall for support.
• Place a block or blanket under your hips if a deep squat feels uncomfortable.

5. Tarasana (Star Pose)

Tarasana, or Star Pose, is a seated forward fold that gently stretches the inner thighs, hips, and lower back. This pose provides relief for tight hips and encourages relaxation.

How to Perform Tarasana:

• Sit on the floor with your legs extended in a wide "V" shape.
• Inhale and lengthen your spine, then exhale and fold forward from your hips.
• Keep your spine long as you relax into the stretch, allowing your forehead to rest on a block or pillow if needed.
• This restorative pose is excellent for relieving lower back tension and promoting a sense of calm.

Modifications for Pregnancy:

• Use a bolster or cushion to support your torso as you fold forward.
• Keep your knees slightly bent if your hamstrings or hips feel tight.

Tips for practicing yoga during pregnancy

While the poses listed above are some of the best for pregnant women, there are a few important tips to keep in mind when practicing prenatal yoga:

• Listen to your body: Every pregnancy is different, so listening to your body’s signals is essential. If something feels uncomfortable, modify the pose or skip it altogether.
• Avoid deep twists and backbends: Poses that put pressure on the abdomen or involve deep twists can be risky during pregnancy. Opt for gentle, open twists that involve the upper body rather than the belly.
• Stay hydrated: Drink enough water before, during, and after your practice to avoid dehydration.
• Focus on your breath: Deep, mindful breathing can be an incredible tool during pregnancy, helping to reduce stress and anxiety. Incorporating pranayama into your practice can support you through labor and delivery.
• Use props: Yoga props such as blocks, bolsters, and blankets can make poses more accessible and comfortable. 

Conclusion

Prenatal yoga is a wonderful way to stay connected with your body, mind, and baby throughout pregnancy. By practicing poses like Sukhasana, Trikonasana, Virabhadrasana II, Goddess Pose, and Tarasana, you can build strength, improve flexibility, and cultivate a sense of calm and relaxation.

Open’s “Dear Mama” program is a 7-class mindfulness collection of movement, breathwork, and meditation techniques designed to help you regulate your nervous system and recalibrate your inner compass as you navigate every stage of motherhood. Try for free.