11 Best Prenatal Yoga Poses For Normal Delivery

Prenatal yoga is the best way to enhance the process of delivery and make your pregnancy more enjoyable. Prenatal yoga poses help in getting rid of various body aches and pains that you encounter during your pregnancy. It also helps in improving the flexibility and strength of your body. Yoga during pregnancy is good for both inner and outer health.

Regular yoga practice can not only help you to conceive but also to prepare for labor and birth, as well as to recover after delivery. There are many different types of yoga, but we have the best yoga for normal delivery to help you prepare, relax, and feel great.

1. Child’s pose

Child’s pose is an important yoga pose, which should be done daily by pregnant women. This asana strengthens the back muscles and the abdomen wall. It also relieves fatigue and stress. It improves digestion and reduces flatulence. It encourages flexibility in the shoulders and stretches the spine making it good for people with back problems. It makes you feel relaxed and helps in getting rid of fatigue, depression, and anxiety.

2. Ankle Rotation

Ankle rotation is one of the easy pregnancy yoga poses. It works on your ankles and lower body and will improve your overall balance, particularly regarding weight distribution, ankle movement, and strength of your feet. You just have to rotate your ankle first in large circles. If you need assistance with your baby’s delivery, ankle rotation may help with eliminating or reducing back pain.

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3. Ankle-to-Knee Pose

As the name suggests, the Ankle-to-Knee Pose is a simple yet effective yoga pose that helps in bringing relief to your lower back. It not only increases the flexibility of your hips and thighs but also strengthens them. This position will assist reduce tension in your glutes and the muscles beneath your glutes, in addition to providing space for your tummy and loosening up your back.

4. Yoga Squat

The Yoga squat exercise performed with a block is suitable for pregnancy. This aids in the proper alignment of your body and joints especially your knees, feet, and hips. This is a common position during pregnancy and one that should be learned properly for it to be effective in giving you relief from the pain.

5. Extended Triangle Pose

The Extended Triangle Pose is considered the best prenatal yoga poses by most yoga practitioners. This poses promotes increased flexibility, improves breathing, provides a deep stretch for hamstrings, and opens up the hips. It is commonly known as Utthita Trikonasana. It also improves digestion and stimulates the organs of the abdomen, reproductive system, and bladder.

6. Cat Pose

Every yoga pose has its merits, but this one is particularly good for pregnant women because it helps in proper stretching and strengthening of the pelvic area. This posture can be practiced by anyone from beginner to advanced level yoga practitioners. You can try this yoga during pregnancy to gain benefits from it. Its Sanskrit name is Marjaryasana. It improves the health of your spine. By regularly practicing this pose it will prepare you for painless labor and delivery.

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7. Thunderbolt Pose

There is the significance of the thunderbolt pose and how it can help you in the delivery room to ensure normal labor. This prenatal yoga pose helps to tone the abdominal muscles while calming nerves and anxiety. Thunderbolt pose is one such important pose that every pregnant woman should add to her workout schedule. Along with this, it also stretches your thighs and lowers your back making it great for women who have just delivered a baby.

8. Pigeon Pose

The Pigeon pose or Eka Pada Rajakapotasana is an intermediate-level yoga asana that comes with a lot of benefits. This pose is one of the yoga asanas for normal delivery which are done to relax the mind and body and provide relief from stress, depression, fatigue, and nausea. The pigeon pose helps to stretch the pelvic area and bring mobility to the hips. This yoga pose is ideal for releasing tension in the lower back. Plus, sinking into it is quite calming.

9. Bound Angle Pose

Baddha Konasana also called the Bound Angle pose is best for loosening up the hip joint. It is a seated yoga posture that stretches the spine, hamstrings, knees, ankles, and pelvic region. It helps in boosting blood circulation in the body and good yoga for fertility as well. This yoga during pregnancy also aids in the relief of stress and fatigue in the inner thigh muscles and legs. It can also serve as a vital tool during childbirth to help in preparation for delivery and after pregnancy.

10. Half Butterfly Pose

The Half Butterfly Pose is one of the best yoga poses for pregnant women. It is similar to the butterfly pose but not as intense or advanced, therefore any woman can do this pose. This is a great way to increase blood flow and nutrients to your baby as well as help your body become more flexible so you can continue regular exercise during your pregnancy. This pose will help you to strengthen the muscles of your abdomen and back.

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11. Chair Pose

Chair Pose is a yoga post that is easy to master and can be practiced throughout your pregnancy. This stretch not only relieves backache and fatigue but also tones the abdominal muscles and increases circulation. It is especially beneficial for those who sit for long hours at a stretch; also effective in strengthening the lower back. It also improves balance and stamina in women who have recently given birth.


Several prenatal yoga poses are vital for pregnant women to practice. These asanas help ensure a comfortable pregnancy, ensure the safety of mother and child, and also aid in the process of labor. Allowing the body to stretch and relax through these poses allows pregnant women to ease their stress and anxiety, bringing peace and concentration to both the mother and unborn baby. In the last few weeks of pregnancy, prenatal yoga can help to prepare your body for childbirth and also aid in reducing labor pains. A good prenatal yoga asana for a normal delivery workout plan not only increases your endurance, strengthens your core muscles, and keeps you flexible during labor, but also provides you with various other benefits.