Prenatal yoga is a popular form of mind-body exercise for expectant mothers. It helps strengthen and prepare the body for childbirth, and it provides many mental and emotional benefits. If you want to become a prenatal yoga instructor or deepen your knowledge of prenatal postures, taking an online prenatal yoga course can help tremendously. This blog discusses six common poses practiced during prenatal yoga and how to gain certification online for teaching or beginning an elevated yogic practice.

Mountain Pose (Tadasana)

Mountain pose, or tadasana, is a great way to start any yoga practice, including prenatal yoga. This standing asana helps improve posture and balance and strengthens the legs and feet.

The mountain pose also helps relieve back and shoulder tension, which is a common discomfort for pregnant women. Withstanding a strong tadasana can engage strong breathwork and deepen the mind-body-baby connection.

Cat-Cow Pose (Chakravakasana)

Cat-cow pose is common in prenatal yoga to help alleviate lower back pain, a common complaint among pregnant women. This gentle flow between arching the back and rounding it out helps increase flexibility in the spine and relieve stress and tension. When achieving a cat-cow posture while pregnant, prenatal yogis often experience relief in their back and abdominal areas.

Warrior II Pose (Virabhadrasana II)

Warrior II pose, or virabhadrasana II, is a great way to strengthen the legs, improve balance, and open the hips. Hip strengthening and opening help relieve expecting mothers, as their babies take up most of their abdominal area and eventually drop deeper into the root and sacral regions.

Warrior II can also help alleviate sciatica pain that often occurs during pregnancy. This pose can also be beneficial for preparing the body for vaginal childbirth by building strength, endurance and creating openness.

Triangle Pose (Trikonasana)

The triangle pose, or trikonasana, is another excellent way to open the hips and strengthen and elongate the legs. This common pose often practiced during prenatal yoga helps relieve lower back pain and tension while improving overall balance.

Trikonasana can also help improve digestion, which can sometimes be challenging during pregnancy. With improved balance and digestion, many expecting mothers experience a profound sense of relief after mastering this posture.

Seated Forward Fold (Paschimottanasana)

Seated forward fold is a relaxing pose that can help to stretch the hips, hamstrings, and lower back. Expecting mothers who practice and master paschimottanasana experience relief in their legs and lower back, though they should modify the posture further along into pregnancy to remain comfortable. Seated forward folds can aid in tension and stress relief, as pregnant women carry extra tension in their hips, groin, and thigh region.

Corpse Pose (Shavasana)

Corpse pose, popularly known as shavasana, is common at the end of a yoga class to allow the body to relax and integrate the full benefits of the practice. This pose is beneficial for pregnant women, as it provides a chance to rest and connect with their growing babies. The pose focuses on breathwork and allowing the body to find ease after a healthy flow.

Online Yoga School offers a comprehensive prenatal yoga certification with the opportunity to register and continue education with Yoga Alliance. Our distinct program allows enthusiasts, instructors, and practitioners to deepen or enhance their wisdom and achieve mastery in an accessible and affordable way. Register for our school today to get started!