Taking up antenatal yoga, sometimes called prenatal yoga, is an excellent idea, and not just because staying active is important to a healthy pregnancy! Antenatal yoga is proven to support good perinatal mental health, shorter labours, and less pain in labour. It may also decrease your risk of having a Caesarean section, if you are really trying to avoid having one. You may even have seen women bouncing on pregnancy yoga balls – this can relieve pain and pressure in their lower back and pelvis, but it can also be good exercise and improve posture!

Yoga is taught in many different ways and not all of them are safe while you are expecting. It is important to speak to your doctor or midwife about the type of physical activity you are doing generally throughout your pregnancy, as well as to ensure that your yoga teacher is both legitimate and qualified to teach antenatal yoga. Legally, you don’t need a qualification to teach any sort of yoga in the UK, which is a bit troubling, but you can check if they are accredited by the Royal College of Midwives or Yoga Alliance Professionals UK. You could also ask your midwife or obstetrician for a recommendation. Checking whether a teacher is insured to teach pregnancy yoga is another good tip, as you cannot get such insurance without a relevant qualification. Some antenatal centres or teachers may require a consent form from your doctor or will refuse to teach you if you are at high risk of certain things or are past a certain point in your pregnancy. Further, even though there is no established link between antenatal yoga and miscarriage, some instructors or centres may not allow you to participate until you are past that twelve-week mark. Your risk of miscarriage is highest in the first twelve weeks of pregnancy.

It is important to check with your doctor or midwife before attempting the poses in this article.

Yoga poses are called postures, or āsanas, and the best antenatal yoga poses for you when you are pregnant should be tailored to your level of experience. A good teacher will also help you adapt poses for your individual physique, as well as pregnancy-related changes. The following should be safe for all beginners, but remember that you should be warmed up beforehand and need to take time to cool down afterwards.

Balasana (Child’s Pose)

Looks like:

A forward fold with head on on the floor (if you can) and hands and arms either stretched out in front of your (palms facing down), or alongside and behind you (palms facing up).

Good for:

This is a great pose for resting and centering yourself, as well as stretching your back and hips. It may also lower blood pressure and improve headaches.

How to:

A simple child’s pose is very recognisable to anyone who has been to a yoga class, the key difference in pregnancy is that you’ll likely find it more comfortable to widen your legs as your bump grows. Don’t be afraid to experiment or adjust yourself to get more comfortable. Balasana is supposed to help you release stress and prepare you for the deeper practice of yoga.

Start by kneeling on the ground, sitting on your heels.
Move your legs outwards as far as you need to accommodate your bump
Keeping your hips back, walk your hands forward until your head rests on the floor (if you can’t comfortably stretch your neck to allow your head to do this, support your head with a folded blanket or block).
Stretch your arms forward, holding them nice and long.
With your forehead now on the floor (or block/blanket), your hands on the floor, and your arms outstretched, breathe in and out slowly, feeling your breath relaxing you all the way down your spine, and into your heels.
You can relax in this pose for 30 seconds or a couple of minutes, depending on how you feel.

Marjaryasana and Bitalasana (Cat-Cow Pose)

Looks like: Resting on all fours, with back alternatively arched or dropped.

Good for:

Stretching and opening up your back. Tension release and settling digestive discomfort. Sit back and rest if your bump starts to feel uncomfortably stretched at any point. You can also pad the knees with a folded blanket if you need.

How to:

On all fours, spread your palms as wide as you can, with your wrists positioned under the shoulders. Take your knees about hip-width apart.
Inhale for a count of four, rolling your shoulders back and lifting your chest and head. Let your bump drop into cow pose. The chest should feel open wide in cow pose.
Exhale for a count of four, rounding the shoulders and back into an arch and dropping the chest and head. Feel the stretch through your spine as you form the cat pose.
In cat pose, you direct your chin towards your chest and separate your shoulder blades so you’re really stretching your lower back, which can experience a lot of tension as your pregnancy progresses.
You can do as many repetitions of these as you need to to feel comfortable and nicely stretched.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Looks like:

One of the best-known yoga poses, Downward-Facing Dog, has you emulate a triangle shape, much like a dog who is stretching his back while burrowing his head.

Good for:

Stretching the hamstrings and arms while stretching the upper body and legs. Stop doing this pose if you experience acid reflux or feel pressure or pain in your head. Do not attempt this pose if you have carpal tunnel, hand, arm or shoulder injuries or high blood pressure.

NB: Downward-Facing Dog Pose is an inversion pose that is generally considered safe in pregnancy but many inversion poses are not recommended when you’re expecting. Always ask a pregnancy-trained, qualified yoga instructor before attempting an inversion pose you are unsure about.

How to:

Keep box breathing (in for four and out for four) as you get into and throughout holding this pose.
Start on your hands and knees. Spread your fingers wide and press them down.
Tuck your toes underneath your feet and when you’re ready lift your hips until your backside is in the air and the backs of your legs are straight.
Keep your arms and back long. You can press through your fingertips and draw your chest towards your legs so it is easier to bring your heels closer to the floor. One of the most frequently asked questions about this pose is if you have to have your heels on the floor. You do not, though your hamstrings may naturally lengthen to allow for this if you repeat this exercise.
Hold the pose for 30 seconds.
To come out of this pose, let your knees slowly drop to the floor and relax in child’s pose (see above) for at least 30 seconds before you repeat.

Malasana (Garland Pose)

Looks like:

Malasana looks a bit like you’ve dropped into a deep squat while praying or as though you are a frog resting on its hind legs!

Good for:

This pose is one you’ll do in virtually any antenatal or prenatal yoga class, no matter where you are in the world. It is good for strengthening the legs and stretching the back and pelvis. Improving digestive discomfort. Some people believe that this pose helps to induce labour (!), though as an evidence-based resource we must point out that this is not scientific. You should not attempt this pose if you are postpartum, were recently postpartum, or have knee problems, including arthritis.

How to:

Keep breathing throughout getting into and out of this pose, as well as while you are holding it.
Start by sitting in the lotus position. Consider using a cushion to relieve stress on your lower back as your bump develops if you need it.
Take your knees out wide, keeping them bent, and put your feet flat on the floor while remaining seated.
Bring your hands into a prayer position in front of your chest, with your elbows positioned outwards. This part of the pose engagement is a nice position in which to practise your pelvic floor exercises for the day, if you feel like it.
To get into malasana, simply lift your backside off the ground and hold yourself in that deep squat position.
Hold for 30 seconds while you keep breathing. Relax back into the lotus position for another 30 before you repeat.

Utkata Konasana (Goddess Pose)

Looks like:

This pose looks like a standing squat with your hands held palms up, in prayer position or holding your bump, depending on what is most comfortable for you!

Good for:

Like Malasana, Utkata Konasana, is great for strengthening the legs and stretching the lower back and pelvis. It also opens your hips and chest and can feel very refreshing! Don’t try this pose if you are postpartum or you have knee trouble.

How to:

Keep breathing throughout assuming, holding and coming out of this pose
Start by standing up straight, with arms and hands relaxed by your sides and feet flat on the floor.
Walk your legs more than hip width apart
Put your hands in front of your chest in a prayer position, with your elbows bent outwards.
As you bend your knees into a squat position you can take your hands down to support your belly if this feels necessary. Otherwise, keep them in a prayer position.
You don’t need to go too deep with this squat. Your backside shouldn’t drop below your knees. Imagine sitting in an invisible chair and hit this point if you wish, but close to this depth is also fine.
Hold for 30 seconds. Remember to keep breathing!
To come out of this position, slowly straighten your legs and then bring them together. Break for another 30 seconds before trying the pose again.

SIX TYPES OF ANTENATAL YOGA POSE TO AVOID

While it is always best to go to specifically designed antenatal or prenatal yoga classes while pregnant (and you should always let any yoga instructor or exercise professional you deal with know if you are or think you may be expecting), there are some yoga poses you should definitely avoid antenatally, whether you are at home or anywhere else.

Closed Twists
Supine Postures
Prone Postures
Inversions
Deep Hip Openers (These Sound Useful for Labour Preparation But They Are Not Recommended)
Deep Backbends (These Are Considered Especially Risky in the Third Trimester)

For more advice on taking care of yourself in pregnancy, labour, and birth, check out Unii’s Antenatal Classes, with prenatal video episodes taught by senior NHS midwives, an award-winning obstetrician and gynaecologist, and six other leading healthcare experts. Only at unii.com.

Antenatal Yoga: The Best Poses for Pregnant Women