Pregnancy Yoga Poses by Trimester: Top 10 Safe Moves
Staying active during pregnancy doesn’t require intense workouts. Practicing pregnancy yoga poses by trimester is a safe, gentle way to stay fit, ease stress, and prep for childbirth. This post guides you through the top 10 yoga poses you can do safely in each stage of your pregnancy.
Benefits of Practicing Pregnancy Yoga Poses by Trimester
Pregnancy yoga offers more than flexibility — it helps manage back pain, reduces anxiety, and prepares the body for labor. According to the American College of Obstetricians and Gynecologists (ACOG), moderate exercise like yoga is beneficial throughout pregnancy when done safely.
Other benefits include:
- Improved blood circulation
- Reduced lower back and hip pain
- Better breathing control for labor
- Improved sleep and relaxation
How to Practice Pregnancy Yoga Poses Safely by Trimester
Before you begin, consult your doctor or midwife. Always avoid poses that compress the belly, cause strain, or involve inversions. If you’re new to yoga, join a prenatal-specific class for expert guidance.
Pregnancy Yoga Poses for the First Trimester (Weeks 1–12)
In early pregnancy, energy may be low and nausea common. These gentle poses help ground you and ease tension:
- Cat-Cow Pose (Marjaryasana/Bitilasana)
A gentle spinal movement to reduce lower back stiffness and improve mobility. - Supported Child’s Pose (Balasana)
Helps relax the body and open hips. Use a bolster under the chest for support. - Low Lunge (Anjaneyasana)
Stretches the hip flexors. Keep the pose stable and supported with blocks if needed.
Learn more about managing first trimester fatigue.
Pregnancy Yoga Poses for the Second Trimester (Weeks 13–27)
Your belly begins to grow and energy may return. Focus on strength, alignment, and posture support.
- Warrior II (Virabhadrasana II)
Builds lower body strength and stability. Adjust your stance as needed. - Bound Angle Pose (Baddha Konasana)
A gentle hip-opener that promotes pelvic flexibility. - Side-Lying Savasana
Restorative and comfortable, especially with support pillows. Great for relaxation at the end of a session.
Explore more second-trimester-friendly exercises.
Pregnancy Yoga Poses for the Third Trimester (Weeks 28–40)
As your due date nears, focus on breath awareness, pelvic mobility, and restorative poses.
- Goddess Pose (Utkata Konasana)
Strengthens the pelvic floor. Support yourself using a wall or chair. - Pelvic Tilts (on hands and knees)
Eases back pain and promotes optimal fetal positioning. - Legs-Up-The-Wall (Viparita Karani)
Reduces swelling and supports venous return. Only perform if comfortable breathing-wise. - Deep Breathing and Meditation
Calms the nervous system. Use apps like Expectful for guided prenatal sessions.
Pregnancy Yoga Poses to Avoid
- Deep backbends or belly stretches
- Lying flat on your back after the first trimester
- Any poses causing strain or shortness of breath
- Hot yoga or overheating environments
See our complete prenatal yoga safety checklist.
What to Bring to Your Yoga Practice
- Non-slip yoga mat
- Bolsters, blocks, or folded blankets
- Hydration bottle
- Breathable, bump-friendly clothing
Final Thoughts on Practicing Pregnancy Yoga Poses by Trimester
Pregnancy yoga poses by trimester offer physical relief, emotional grounding, and deep preparation for labor. Whether you’re in your first or third trimester, adapting your practice to your changing body ensures both safety and serenity.
Looking for a consistent prenatal routine? Start with our week-by-week yoga plan.
FAQ
Can I do yoga for the first time while pregnant?
Yes. Just stick to prenatal-friendly classes and listen to your body. Avoid pushing into discomfort or fatigue.
Are pregnancy yoga poses safe in the third trimester?
Definitely — as long as they are restorative and modified for your size. Focus on breath and gentle movement.
Can I do these yoga poses if I’m carrying twins?
In most cases, yes, but be extra cautious. Avoid anything that strains the abdomen. Read our twin pregnancy fitness guide.
