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Unlocking the Power of Prenatal Yoga Poses: My daily Yoga Routine to a Blissful Pregnancy

Prenatal Yoga Poses

Are you ready to embark on a journey of serenity and strength during your pregnancy? Look no further than prenatal yoga poses, your key to unlocking a world of relaxation, preparation, and empowerment. In this comprehensive guide, we’ll dive deep into the wonders of prenatal yoga, exploring five essential poses that will leave you feeling rejuvenated, centered, and ready to take on anything that pregnancy throws your way.

Keep in mind

Remember to listen to your body and modify any poses as needed to ensure your comfort and safety during your prenatal yoga practice. It’s always a good idea to consult with your healthcare provider before starting any new exercise routine, especially during pregnancy.

Keep in mind: never sacrifice your breath for a pose.

Cat-Cow Pose

First up, let’s talk about the Cat-Cow Stretch. Picture yourself on all fours, moving gracefully between arching your back like a contented cat and rounding it like a strong, focused cow. With each movement, you’re not just stretching your spine—you’re also creating space for your baby to grow and thrive. It’s a gentle yet powerful reminder of the incredible journey your body is on.

  • Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
  • Inhale as you arch your back, dropping your belly towards the floor and lifting your gaze towards the ceiling (Cow Pose).
  • Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
  • Repeat this flow for several breaths, moving smoothly between the two poses, allowing your movements to be gentle and controlled.

prenatal yoga poses prenatal yoga poses


Bound Angle Pose

Next, we’ll explore the Bound Angle Pose. As you sit with the soles of your feet touching and your knees gently falling open, you can’t help but feel a sense of openness and surrender wash over you. With each breath, you’re cultivating a deep connection to your body and your baby, allowing yourself to fully embrace the miracle of life growing within you.

  • Sit on the floor with your knees bent and the soles of your feet touching each other.
  • Hold your feet or ankles with your hands.
  • Inhale and lengthen your spine, lifting through the crown of your head.
  • Exhale and gently press your knees towards the floor, allowing them to open to the sides.
  • Hold the pose for several breaths, feeling a gentle stretch in your inner thighs and groin area.

prenatal yoga poses

Supported Warrior 2 Pose

Now, let’s move into the Supported Warrior II pose. With your feet firmly planted and your arms extended, you embody strength and stability in the face of whatever challenges may arise. As you hold this pose, you’re not just preparing your body for childbirth—you’re also tapping into the warrior spirit within, ready to face the journey ahead with courage and grace.

  • Stand with your feet about 3-4 feet apart, with your right foot facing forward and your left foot turned slightly inwards.
  • Bend your right knee, keeping it aligned over your ankle, while extending your left leg straight behind you.
  • Place your hands on your hips or extend your arms out to the sides at shoulder height.
  • If needed, place a yoga block or stack of books under your right hand for support.
  • Hold the pose for several breaths, feeling the strength and stability in your legs and the openness in your hips and chest.
  • Repeat on the other side.

Warrior 2 Pose

Gentle Forward Fold

As you transition into the Gentle Forward Fold, you feel a sense of release wash over you. With each exhale, you let go of tension and stress, allowing yourself to fully surrender to the present moment. It’s a powerful reminder that sometimes the greatest strength comes from simply letting go and allowing yourself to be carried by the flow of life.

  • Stand with your feet hip-width apart or wider.
  • Inhale as you lengthen your spine, reaching your arms overhead.
  • Exhale as you hinge at your hips and fold forward, bending your knees as much as needed to maintain comfort.
  • Allow your head and neck to relax towards the floor, and let your arms hang or hold onto opposite elbows.
  • Keep a slight bend in your knees to avoid straining your lower back.
  • Hold the pose for several breaths, feeling a gentle stretch in your hamstrings and lower back.

Forward Fold Forward Fold ellbow

Supported Child’s Pose

Finally, we’ll conclude with the Supported Child’s Pose. As you sink into this deeply nurturing pose, you can’t help but feel a sense of peace and tranquility wash over you. With each breath, you’re reminded that you are supported, loved, and cherished—both by your own body and by the universe at large.

  • Begin on your hands and knees in a tabletop position.
  • Bring your big toes together and widen your knees apart, allowing your belly to rest between your thighs.
  • Lower your hips towards your heels and extend your arms forward, resting your forehead on the floor or on a yoga block or cushion for support.
  • Relax your entire body, allowing your breath to become deep and steady.
  • Hold the pose for several breaths, focusing on releasing tension in your back, hips, and shoulders.

Supported Child’s Pose


In conclusion, prenatal yoga poses are not just about stretching and strengthening your body—they’re about connecting with your baby, preparing for childbirth, and nurturing your mind, body, and soul throughout your pregnancy journey. So roll out your mat, take a deep breath, and embrace the transformative power of prenatal yoga. Your body, your baby, and your soul will thank you for it.



Stay tuned, practice daily, and let the benefits of yoga enrich your life.

Thank you for reading,


Nicole Landeira

Hi, I’m Nicole, a passionate yoga teacher and lifelong learner. There’s so much more to know about yoga than one could possibly learn in one single lifetime. To me, yoga isn’t about finding the perfect posture. It’s about becoming one with my body, finding peace in who I am and creating space where I once was stuck, either in my body or my mind. Being a psychotherapist, I love that yoga allows us to evolve our personality while at the same time giving us the opportunity to become aware of our body, thoughts, feelings and needs, as well as our behavior towards and communication with those around us. While it’s not all that important what the poses look like while you’re practicing them, it is in fact very important to follow certain steps in order to really benefit from the individual poses and avoid getting injured. That’s why we’ve created this page and hope that you’ll find it helpful for your yoga practice.

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