My Top 3 Prenatal Yoga Poses to Practice Daily

Being pregnant can feel like a full time job. From doctors appointments, childbirth education classes and weekly self-care activities, I get it. Coming to yoga class weekly can be challenging to fit in our busy schedules. I recommend these three poses to practice daily. Whether you are able to make it to prenatal yoga class or only have five minutes, here are some poses to help get you moving and connect with your baby.

1. Baddha konasana - Bound angle pose

bound angle pose

How to do the pose:

  • Get into a comfortable seated position. Draw the soles of your feet together. Place hands on feet or ankles. Sit talk. Hold pose for 3 - 4 breaths.
  • Helpful tips: Place a rolled blanket underneath the thighs/knees for support.
  • Add movement: Add movement by doing seated circles. Reach your chest towards feet, right knee, round your spine back, and then to the left. Match the movement with the breath as you create a circular motion with the torso.

2. Cow / Cat Pose


How to do the pose:

  • Start from a table top position with wrists aligned under shoulders and knees under hips. Inhale reach the gaze upward and tip the tailbone creating an arch in the low back. Exhale round the spine and smile at your baby. 
  • Helpful tips: If your low back is bothering you, keep your spine neutral and focus on creating space with your exhale and rounding the spine.

3. Malasana - Garland pose or yoga squat


How to do the pose:

  • Start from standing and bring your feet mat width a part. Feet can be slightly turned out. Bend your knees and come into a squat. Separate your thighs so they are slightly wider than your torso making space for baby. Bring your arms inside of your knees to a prayer position. Lift and lengthen your torso keeping your spine straight and shoulders relaxed. Hold for 3 - 4 breaths. Release your hands and slowly come out of the pose
  • Helpful tips:
    • If your heels do not touch the floor support them by placing a rolled towel underneath. 
    • If you are in your third trimester, it is highly recommend to use support underneath the perineum. You can use yoga blocks, a stool, chair, or books to achieve this.
    • Use a wall and blocks to get maximum support in the pose.

BONUS: Balasana - child's pose


How to do the pose:

  • Big toes together and knees out wide. Reach your hips toward your heels. Melt your arms, forehead and chest down towards your mat. Breathe into your back body, ribcage and lung. Feel your breath expand and contract. Hold for 5 - 8 breaths or as long as comfortable.
  • Helpful tips: Cross your arms and rest your forehead on your arms for additional support.