HealthFitnessAsana 46: 5 Yoga Poses That Are Pregnancy-Safe

Asana 46: 5 Yoga Poses That Are Pregnancy-Safe

You’re in one of the most exciting phases of your life. While you’re all set to embrace motherhood, an experience like no other, you need to take care of your daily diet and fitness routine far more consciously than you’ve ever done before. Because now, you’re not just thinking about your welfare but also of the new life growing inside of you. 

The Channel 46 caught up with the Founder of Isira Yoga, Neha Agrawal, who recommends 5 pregnancy-safe yoga asanas that you can do. 

1. Utkata Konasana (Goddess Pose)

Asana 46: 5 Yoga Poses That Are Pregnancy-Safe

Instructions to reach the pose

  1. Stand sideways on your mat with your feet about 1 metre apart and toes facing outwards away from each other.
  2. Keep your spine straight, exhale and bend down into a squat.
  3. Keep your knees stacked over the ankles and thighs parallel to the mat.
  4. Draw in your navel.
  5. Stretch your hands above your head and bend them at the elbows, palms facing outwards and fingers spread.
  6. The upper arm should be parallel to the thighs, while your elbows should make a 90-degree angle.
  7. Hold the pose for 30 seconds and release.
  8. For support, hold the back of a chair or the wall to keep your back straight.

2. Marjarasana (Cat Pose)

Instructions to reach the pose

  1. Come onto all your fours with your knees hip-distance apart.
  2. Bring your hips over your knees.
  3. Push your toes into the mat.
  4. Inhale and tuck your tailbone and round your back.
  5. Draw your navel towards your spine.
  6. Lower your head and bring your chin to the chest.
  7. Hope for a few breaths and repeat a few times.
  8. Be gentle with the movements, only go as far as it is comfortable for you and your belly

3. Butterfly Pose

Asana 46: 5 Yoga Poses That Are Pregnancy-Safe

 Instructions to reach the pose

  1. Sit with your legs straight out.
  2. Bend your knees and allow them to fall open to the sides.
  3. Draw the soles of your feet together and use your hands to open them like a book.
  4. Place cushions under your thighs or knees if support is required.

4. Malasana (Garland Pose)

Instructions to reach pose

  1. Squat with feet flat on the floor.
  2. Knees wide apart and elbows pressing against the insides of the knees.
  3. Hands folded together in front of the chest in namaskar.
  4. Use elbows to push the knees wide apart.
  5. Keep the spine straight.
  6. Breathe normally while holding the posture.
  7. Sit on a stack of cushions if support is required.


  • People with knee problems may avoid performing this asana.

5. Virabhadrasana II (Warrior 2)

Instructions to reach the pose

  1. Rotate your right foot by 90 degrees. 
  2. Take your right knee above your ankle with your thigh parallel to the mat.
  3. Engage your hips.
  4. Extend your arms shoulder level, parallel to the floor, palms facing down, fingers pointing out. 
  5. Lift your chest upwards. 
  6. Gaze at your right fingers.
  7. Engage both your legs and core muscles.
  8. Repeat the same with the other side.
  9. Place a chair under the front thigh if support is required


  • Make sure the entire weight of your body does not fall on the knees but is evenly distributed through all the leg muscles. 

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