hatha yoga while pregnant

Are you confusing about Hatha Yoga while pregnant? Do not worry about it by these Hatha poses will make you have a clear understanding.

I. Hatha Yoga while pregnant and the benefits:

The science has proven when you practice Hatha Yoga while pregnant; you can get many benefits for both mother and fetus. Pregnant women who practice yoga will have good health, refreshing spirit and improve their body shape because the weight does not increase too much. 


Ligaments and muscle elasticity better, birth rates soon, high blood pressure decreased, maintaining the amount of amniotic fluid sufficient to make a balance of the endocrine and help you have a ready position when the birth. Besides that, Training Hatha yoga while pregnant help to limit the premature birth.

II. What do you need?

• A mat

• A space to practice comfortably

• Your determination

• Your smiles are the most important.

II. 3 Hatha yoga postures while pregnant:

1.Baddha Konasana (Cobbler posture):

• Sit down on your mat and straighten your back.

• Folded legs, so that the soles of your feets touch to each other.

• Place your hands gently on your knees.

• Let your knees up and down while your back still straight.

• Keep this posture around 45 seconds to 1 minute.



Improves flexibility and strengthens the groin, knees, and inner thighs.

Stimulates the abdominal organs, specifically those related to the digestive system.

Improves the functioning of the prostate glands and ovaries, bladder, and kidneys by stimulating the organs.

Stimulates the heart muscles.

Opens up the lower back region.

Calms the entire pelvic area (very good for the birth)

2.Balasana (Child’s posture):

• Sit on your heels on a yoga mat.

• Either keeps your knees together or apart.

• Slowly, bend forward by lowering your forehead to touch the floor, breathe out when you do the same.

• Keep your arms alongside your body. Make sure that your palms are facing up.

• Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.

• Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).



Gently stretches the hips, thighs, and ankles

Calms the brain and helps relieve stress and fatigue

Relieves back and neck pain, when done with head and torso, supported

Note: Just practice this posture of hatha yoga while pregnant in the first 3 months of pregnancy.

3.Dog and cat posture:

• Kneel down to the floor, with two hands against on the floor and parallel with the thigh. Looking straight.

• Cat pose:

Make sure that your hands are on par with shoulders and legs slightly apart. Then, create a similar posture as a cat stand, that is, your body needs to be parallel to the floor, straight thighs, creating a balance on your feet and legs. Relax your body completely and maintain this base position and your shoulders as well as your back muscles are in a comfortable position.

Exhale while your stomach pounded. At the same time, round your back and touch your chin towards your chest.

Now you breathe in, bend back in the opposite direction. You will feel your spine slightly bent towards the floor. Shoulders, neck, and head should be forward.

• Dog pose:

Put your hands and knees on the ground. Push yourself up as if you are about to start crawling, but creating a right angle with the hips/knees and make sure that your hands directly under your shoulders.

Keep that position, bend your back, and bring your hips forward. Touch your chin on your chest and inhale.

Look up, exhale and squeeze your shoulder blades together. Then, relax!

• Redo the steps at least 5 times



Stretches the back torso and neck.

Massage to the spine and belly organs.

Here’re 3 postures and the benefits of Hatha yoga while pregnant you shouldn’t ignore. We hope that we can bring to you useful knowledge. We wish you a healthy delivery!

(The article uses some information from Joga journal, wikiHow, etc.)


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