Here are 10 pregnancy-safe yoga poses you can try:
Cat-Cow (Marjariasana)
This gentle pose stretches your spine and neck, improving flexibility and relieving back pain.
Child's Pose (Balasana)
Restorative and relaxing, Child's Pose opens your hips and relieves lower back tension.
Warrior Pose (Virabhadrasana)
Builds strength and improves balance, important for pregnancy. Modify by keeping your front knee bent if needed.
Triangle Pose (Trikonasana)
Stretches the sides of the body and improves flexibility, but avoid deep twists during pregnancy.
Squat (Malasana)
Strengthens leg muscles and prepares the body for childbirth. Use a chair for support if needed.
Side-Lying Leg Lifts
Improves hip and pelvic floor strength while lying comfortably on your side.
Supported Bridge Pose (Setu Bandhasana)
Opens the chest and strengthens the glutes, hamstrings, and core. Use pillows or bolsters for support.
Cobra Pose (Bhujangasana)
Modified with a slight arch in the back, this pose strengthens the back and improves posture.
Corpse Pose (Savasana)
Deep relaxation pose to relieve stress and improve sleep. Lie on your back and allow your body to completely rest.
Legs Up the Wall (Viparita Karani)
Improves circulation, reduces leg swelling, and promotes relaxation. Lie on your back with legs elevated against a wall.
Remember: Always listen to your body and modify poses as needed. Consult a healthcare professional or certified prenatal yoga instructor before starting any new exercise routine during pregnancy.