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PREGNANCY & YOGA – by Batul Murtaza

PREGNANCY & YOGA – by Batul Murtaza

Birth is not only about making babies. Birth is about making mothers – strong and capable mothers.

Pregnancy is a precious and important event in a woman’s life. Every woman should enjoy this period and be able to give birth to a healthy baby as well as maintain her own health during and after delivery.

Stress is one of the major problems that affects women psychologically and neuro-immunologically before conceiving, during, and after pregnancy.

It is medically proven that Yoga greatly helps expectant mothers to manage stress. It is not only helpful during pregnancy but also helps in conceiving and enhancing health post-delivery.


  • A healthy body and a calm mind are the major perquisites for conceiving.
  • Yoga is a wonderful, ancient approach to boosting fertility.
  • It reduces stress, increases blood circulation in the internal organs, and aids in balancing hormones.

Yoga postures that can be practiced during the time of conceiving are:

  • Marjarisana (cat pose)
  • Padahastasana ( hand to feet pose)
  • Warrior 1 and 2
  • Titliasana (butterfly pose)
  • Sarwangasana ( shoulder stand)
  • Shishuasana (child pose)
  • Paschimottanasana (seated forward bend )
  • Padmasana (lotus pose)
  • Bhujangasana (cobra pose)
  • Setubandasana (bridge pose)
  • Shavasana (corpse pose)


Prenatal Yoga is a great way to prepare for childbirth and promote your and your baby’s health. Yoga practices will significantly change as you progress through your pregnancy. The movement and transitions to different postures may be slower but the benefits received are exceptionally high. It is very important to understand that each individual is different and listening to your body is key while doing Yoga.


  • Stop in case of pain.
  • Have a snack or juice 30min to an hour before practice.
  • Do not over-stretch.
  • Move into every pose slowly and mindfully especially if you have not practiced Yoga before.
  • Do not compress your belly in any pose.

1st Trimester:

Avoid inversion poses.

Beneficial Poses:

Seated postures:                                                                                       

  • Badhakon asana (bound angle pose)
  • Chakkichalan asana ( churning the mill pose)
  • Vajrasana (thunderbolt pose)
  • Veerasana (hero’s pose)
  • Paschimottan asana ( seated forward bend pose)

Standing postures:

  • Ardhauttan asana ( standing forward bend)
  • Kati chakrasana (rotation of the waist)
  • Tiryak tadasana (swaying tree pose)

2nd and 3rd Trimester:

Avoid positions involving prolonged lying on the back.

Avoid deep stretches and twists.

Extra weight gain in the 3rd trimester can cause discomfort.

The release of the relaxin hormone results in unstable joints.

Try sleeping in a position that allows you to maintain the curve in your back, for example; sideways with a pillow in-between your knees.

Beneficial Poses:

  • Triangle Pose
  • Warrior 1, 2 and 3.
  • Parighasana ( gate pose)
  • Adhomukhashwanasana (downward dog pose)
  • Vrikshasana (tree pose)
  • Vajrasana (thunderbolt pose)
  • Veerasana (hero’s pose
  • Malasana ( garland pose)
  • Marjariasana (cat stretch)

All these poses aid in building strength in the legs and increasing circulation to prevent swelling in the feet. They also enhance hip opening.

For every yoga practice, it is very important to start with breathing so as to relax and calm your mind and also increase your lung capacity, and end with meditation or relaxation.

Article Written by:

Batul Murtaza

Founder of Care at Home

T: +254 799 159982


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