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My Top 3 Go-to Prenatal Postures

Updated: May 30, 2022

Looking for yoga postures to help you to connect with baby and to treat your pregnant body with some TLC? I’ve got a few go-to postures I have been able to practice pretty much whenever, and just about anywhere. In general, yoga helps us deeply connect with, and helps us to be in tune with subtle changes that take place within our bodies, so why not use this practice to deepen our connection with our babies as well? Practicing yoga throughout pregnancy not only deepens a connection between you and baby, but also helps to prepare you mentally, emotionally, and physically for birth. What’s so great about the postures that I’m about to share with you is that they, as mentioned before, can be practiced anywhere. This means that you don’t need any bolsters, blocks, or other specialized supports. As long as you have a padded surface, a chair, or couch, you’re good to go! There’s definitely no better time to keep it simple and minimal than during pregnancy! I hope you enjoy the following three prenatal postures that I cannot do without!

Cat & Cow:


***Update (May, 2022): Please omit cow from this flow. Ever since becoming a RYPT, I've come to learn that this pose should be avoided during pregnancy as it could lead to diastias recti due to the pressure put on abdominal muscles.***

There are sometimes days when an entire yoga flow is just not in the cards for me. On such days I would always resort to at least the Cat and Cow Pose because they’re super simple to do, and you can practice them safely pretty much anywhere, including your bed or even the beach! Practicing Cat and Cow Pose also helps me to create room in my womb to ease pressure against my organs, and of course, baby too! I especially like to practice these two postures to help move baby into a more comfortable position for the both of us. So, if you’re facing the same challenges of feeling pressed for time, or just feel really tired (hello third trimester!), these two postures, which are non-negotiables for me, may be just the thing you and your baby need.



Other Cat & Cow Prenatal Benefits:

  1. Helps to elevate lower back pain.

  2. Helps with round ligament pain.

  3. Helps to shift baby into ideal birth position.

  4. Gently tones and strengthens shoulders, abdominals and spine.


Let’s Practise:

  • Begin by coming into Table Top position, aligning your shoulders above your wrists, and hips above your knees.

  • As you inhale, come into Cow Pose by gently lifting the chest and bringing your gaze towards the sky. This will create a natural and gentle bend in the spine and direct your belly towards the ground.

  • Next, inhale and come into Cat Pose by rounding your spine, drawing the belly inward (be gentle with your baby belly), and bring your gaze toward your bellybutton.

  • Repeat this sequence while focusing on your breath. On each inhale find Cow Pose, and on each exhale come into Cat Pose.

  • Stay in a certain pose for another breath or two if it feels good to do so (I personally stay in these poses for a couple of breaths each before moving onto the next).

  • Release to Child’s Pose with a wide-leg variation when complete.


Seated Chair Pigeon Pose:


The traditional Pigeon Pose is one of my favourite postures to practice, but pregnancy makes it a tad difficult to achieve its intended form. Have no fear, because there’s an accommodation for that! To carefully practice this pose and accommodate a growing pregnant belly, simply do it seated in a chair (or in my case, a large rock at the beach!). This pose provides many benefits, especially during pregnancy, as it helps to stretch the piriformis muscle, and ease sciatic nerve pain, which is a common discomfort/pain for expectant mothers. The pain is experienced as a result of a growing baby putting pressure on this nerve. If you suffer from sciatic pain during your pregnancy, you can always turn to this pose to help ease the discomfort!