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5 Easy Yoga Exercises That The Pregnant Can Do At Home


Yoga is one of the best safe exercises for pregnant women, especially as it does no harm to the fetus. It strengthens the abdominal and pelvic muscles and contributes to their expansion, helps the heart to pump blood better, reduce the pain of pregnancy and childbirth, as well as reduce the tension and fear in the pregnant! In short, pregnant yoga exercises will help to eliminate physical and psychological cramps as well.

So, we have chosen for you today the best 5 yoga exercises that pregnant women can easily do at home without any risk! She is very important especially for the woman who works and who spends most of her time in the office without doing any movement. Learn about them below.


To apply this motion, kneel by placing your knees on the floor below your hips, as well as placing your arms on the floor below your shoulders. Breathe in a balanced way by inhaling, stretching the abdominal muscles and lifting the head, and exhaling with the curvature of the back and curvature of the head. Repeat this motion at least 5 times.

It will make it easier for you to work and reduce back pain during pregnancy as it makes your spine more flexible. Suitable for neck pain and shoulder spasm as well. It also activates the function of the digestive system, many pregnant women have some problems in the digestive system, especially in the first period of pregnancy.

Baddha Konasana or Bound Angle Pose:

To apply this movement you have to sit on a mat and stretch your legs. Then, fold your knees wide and keep your back straight. Then hold the front of the foot and breathe in a balanced way. Repeat this motion 4 times.

This exercise helps you to expand your pelvic floor and alleviate the pain of physical fatigue. It is ideal for working pregnant women who spend most of their time sitting on the desk.

Supta Baddha Konasana or Reclining Bound Angle Pose:

It is a simple movement that will help you accelerate blood circulation in the area surrounding the fetus, as well as the inner hips and thighs. It also has psychological benefits, by fighting the depression that a pregnant woman may suffer.

Lie on the floor, fold your knees across, turn your back and throw it on two pillows or a high pillow. Repeat this motion 5 times.

Setu Bandhasana or Bridge Pose:

Stand on the ground, keep your hands away from your body and raise your back up in the form of a bridge. It is very important during this movement to tighten the abdominal muscles smoothly, to avoid any harm to the fetus. Try to hold this position as much as possible and repeat it at least 3 times.

This movement will help you tighten your hamstrings, hips, and buttocks, as well as soothe the central nervous system, thereby relieving tension.

Utthita Parsvakonasana or Extended Side Angle Pose:

Stand straight, open your legs, and make one of the 90 degrees. Grab your elbow on this foot and try to raise your second hand towards it. Switch this position from one leg to another and try to hold on for a while.

This movement helps the spine to stretch and bear the weight of the pregnancy. It also strengthens the muscles of the thighs and legs

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