3 Standing Yoga Poses for Pregnancy

When you think about a Prenatal Yoga class you might conjure up an image of a gentle class focused on stretches and breathing. While this might be one approach, I have found after teaching this demographic for 6 years that most expectant mothers want to move and maintain a similar practice they had before they became pregnant. With thoughtful cuing and safe modifications a Prenatal Yoga class can be an active dynamic class paired with restorative poses and breathing for a well rounded experience. Here are some of my favorite more active standing Yoga Poses for pregnancy.

Triangle Pose: Utthita Trikonasana

Open your hips and your chest in this standing pose. Stand with your feet wide apart and legs straight with one foot pointing straight ahead and the back foot on an angle. Reach the same arm as the front foot pointing forward placing the hand on the shin or ankle or on a block. The other arm can reach straight towards the sky with your gaze to the top hand or straight ahead. For more support with balance you can do this against a wall leaning your back body against the wall. Stay here 3-5 breaths and repeat on the other side.

Warrior 2: Virabhadrasana Two

Strengthen your legs and open your hips in warrior 2. Stand with your legs wide, bending the front leg with the foot forward and back leg straight and the foot at an angle. Extend your arms wide at shoulder height. Look in the direction of the bent leg. This standing posture is also a great place to tap in to your pelvic floor muscles and practice kegel exercises or mula bandha. Draw or contract your pelvic floors muscles on the inhale and then relax them on the exhale. Take 5 rounds or 5 breaths then repeat on the other side.

Goddess Pose: Utkata Konasana

Another great pose to strengthen legs and open the hips. This pose is also great to assist gravity in helping the baby to rotate in the optimal position for Labor and delivery. Stand with your feet wide with both feet slightly turning out. Bend both knees keeping them open and in line with the feet. Place your hands either on your belly or bend the elbows at shoulder height creating a 90 degree angle with the palms facing outwards. Stay here for 5-10 breaths in a static expression or pulsing the knees.

To learn more about Prenatal Yoga and for classes join our online Prenatal Course. We offer an online Prenatal Yoga Teacher Training as well.

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