Gentle practice in pregnancy

A soft, side-and-seat based routine chosen to be comfortable through pregnancy, with attention to the low back and hips that tend to complain as the weight shifts. There are no closed twists, no lying on the front and no strong abdominal work. Check with your midwife or doctor before starting, and let every shape be one you could hold while talking easily.

18 min · 12 steps · Beginner · best anytime · for pregnancy-safe, low back pain

0 of 12 done — tick each step as you go

1. 1
   Thunderbolt Poseवज्रासन1 minute

   sit on a cushion between the heels, knees comfortably apart

   Asana · block, bolster, blanket · avoid with recent knee or ankle injury, or joint replacement, acute knee arthritis pain, numbness or pins and needles in the feet (come out and move) · how to do it

2. 2
   Abdominal (diaphragmatic) breathअधम प्राणायाम2 minutes

   easy belly breathing, never holding the breath

   Breath · avoid with do not push the belly out forcefully — the movement should be effortless, recent abdominal surgery or hernia: keep the movement small and painless, in later pregnancy practise seated or side-lying rather than flat on the back · how to do it

3. 3
   Neck Releasesग्रीवा सञ्चालन6 slow rounds

   Asana · chair · avoid with cervical disc problems or nerve pain radiating into the arm, vertigo or dizziness (never tip the head backwards), recent whiplash or neck surgery, rheumatoid arthritis affecting the cervical spine · how to do it

4. 4
   Shoulder Rotationsस्कन्ध चक्र10 rounds each direction

   Asana · chair · avoid with recent shoulder dislocation or shoulder surgery, acute frozen shoulder pain, recent rib or collarbone fracture · how to do it

5. 5
   Mountain Poseताडासन1 minute

   feet hip width, weight even, ribs stacked over the pelvis

   Asana · wall · avoid with low blood pressure (rise slowly), severe balance issues · how to do it · watch

   
6. 6
   Standing Side Bendकोणासन4 rounds each side

   reach up and over, keeping both sides of the waist long

   Asana · chair, wall · avoid with acute low back injury, sacroiliac joint instability, vertigo or dizziness (keep the gaze forward, not up) · how to do it

7. 7
   Cat–Cowमार्जरी–बितिलासन8 rounds

   very good for a heavy low back; keep the belly soft and unsqueezed

   Asana · blanket, chair · avoid with wrist injury · how to do it · watch

8. 8
   Butterfly Poseभद्रासन2 minutes

   sit up on a folded blanket with support under the outer thighs

   Asana · blanket, block, wall · avoid with knee/groin injury · how to do it

9. 9
   Reclining Bound Angleसुप्त बद्धकोणासन2 minutes

   well propped and reclined at an angle, not flat, after the first trimester

   Asana · bolster, blanket, block · avoid with knee/groin injury (support well) · how to do it

10. 10
    Alternate-nostril breathingनाडी शोधन8 rounds

    smooth and even, no retention at all

    Breath · avoid with blocked nose/cold, never strain or hold if uncomfortable · how to do it · watch

11. 11
    Humming-bee breathभ्रामरी6 rounds

    Breath · avoid with ear infection, avoid straining the voice · how to do it · watch

12. 12
    Side-Lying Relaxationपार्श्व शवासन3 minutes

    left side down, a pillow between the knees and one under the bump

    Asana · bolster, blanket · avoid with recent shoulder or rib injury on the resting side, recent hip replacement (support the top leg fully so the hip does not roll in) · how to do it

Source: Ojastha editorial — classical hatha yoga and modern therapeutic yoga practice

Reviewed by a verified practitioner

Educational yoga and pranayama guidance, not medical advice. If you are pregnant, recovering from surgery or managing a diagnosed condition, check with your clinician and learn these practices with a qualified teacher.