In times of pregnancy, your mood swings from one extreme to another. You experience changes in your breathing pattern due to fatigue, sickness and anxiety. Nevertheless, if you foster your breathing power, you can use it as your anchor of awareness and support. It’s all possible with the help of yoga.

Here are a few simplest yoga steps you can practice during your pregnancy and make it incredible and joyful moments of your life.

Anulom Vilom Pranayama (Alternative Nostril Breathing)

This yoga posture helps you feel relaxed, refreshed and calm. It can also help you with sleep deprivation or insomnia, which is quite common during pregnancy.

Sit into cross-legged position and close your eyes, then close your right nostril with your right thumb, keeping your left nostril opened. Inhale through your left nostril and then close it with the ring finger, and then release the right thumb and exhale through the right nostril.

Inhale through the right nostril, then close it with the thumb, release the ring finger and exhale through the left nostril.

Repeat this for 2-3 minutes.

Avoid if you have cough, nasal congestion or runny nose.

Anulom Vilom Pranayama (Alternative Nostril Breathing)

Parvatasana (Mountain pose)

For this posture, you don’t need to go to the mountain! This pose helps you to improve your body posture and relief in backache.

Sit straight and inhale, raise your arm, keep your elbows straight and join the palms in “Namaste posture”, keeping your hands close to your ears. Hold this position for a few seconds and come back to the normal position again.

Repeat this 2-3 times.

Parvatasana (Mountain pose)


Yastikasana (Stick pose) 

Stick pose helps to relieve body stress, strengthens pelvic and abdominal muscles and stretches the complete body.

Lie down on your back, keep your legs straight and knees and feet together. Inhale 3-4 seconds and stretch arms towards the head, stretch your toes and fingers outwards and then return to normal.

Repeat 3-4 times with short intervals.

Yastikasana (Stick pose)


According to Sandra Jordan, “Yoga is an ideal preparation for labor and birth. It is an excellent way to get back into shape after birth.”

Let’s maintain your health and well-being with the help of yoga and enjoy the pleasure of motherhood!



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