The Top 5 Prenatal Yoga Poses

Practicing yoga during pregnancy gives you a quiet, relaxing, and restorative space to turn your attention

inward and connect with your baby.

Prenatal yoga benefits:

• Increased flexibility and circulation

• Strengthen muscles needed for childbirth and postpartum recovery

• Improved pelvic floor and core awareness

• Deeper sleep

• Better energy throughout your day

• Learn new ways to feel comfortable in your changing body

• Stress reduction

Here are the top five yoga poses that every expectant mama should try, according to Indigo Wellness

Group’s Prenatal Yoga Instruction, Aly Crouse.

Cat/Cow

Marjaryasana/Balasana

This is the most simple yet effective yoga-inspired movement you can do every day during pregnancy,

especially in the third trimester.

Benefits: It mobilizes the spine and can relieve back pain. Helps the baby get in a head-down position.

Tip: if you have pregnancy-related carpal tunnel, try this pose on your knuckles in a closed fist, or on your

forearms.

Puppy Pose

Uttana Shishosana

A modified version of this classic yoga warm-up with wide knees allows room for baby.

Benefits: Stretches the upper back and shoulders and takes pressure off the pelvic floor.

Tip: Place a pillow or bolster under the chest to relax the shoulders and allow for an even deeper

opening.

Downward Down

Adho Mukha Svanasana

Benefits: Strengthens the upper body. Stretches the back and legs. Regulates your energy. Can help

guide baby into head-down position.

Supported Squat

Malasana

Benefits: Deeply stretches the hips and low back. Builds awareness of your pelvic floor. Prepares the

body for labor positioning.

Tip: Place yoga blocks or stacked cushions underneath the tailbone to help support the knees and other

joints.

Supported Reclined Goddess Pose

Supta Baddha Konasana

This supportive gentle backbend gives a restorative moment in your yoga sequence. Most expectant

moms stay in this position for 5-10 minutes and don’t want to leave!

Benefits: Opens the chest and front of the arms. Resets the nervous system for deep relaxation.

We set the bolster up on a slant with blocks and blankets so that mama can feel the opening of the chest,

throat, and lower body without too much pressure from the weight of the baby.

Book a personalized Prenatal Yoga classes in our Westport, Connecticut location. These sessions offer

individualized guidance through each trimester with gentle stretching, mindful strength-building exercises,

and breathwork. Aly’s special attention to alignment will help improve your practice whether you are an

experienced practitioner or an enthusiastic newbie.