Mother's Day special: Yoga asanas for moms-to-be

Pregnancy can be an overwhelming experience for the mom-to-be. It is a time of emotions such as joy, happiness, and a profound sense of fulfilment. But this is also a crucial period where the health of the mother and child must be monitored with utmost care.

Pregnancy is certainly a transformational process for the mother to be with many physical, mental and even emotional changes. Therefore, it is imperative that the mother-to-be remains flexible to the changing circumstances of her body. During this wonderful period of transition and change, yoga can prove to be great source of support. Yoga is a traditional science that has been around for over 5,000 years which can fulfil the emotional, physical, mental, and spiritual needs of the mom-to-be.

  • Sukhasana – Happy Pose

  • Sit in an upright position with both legs stretched

  • Fold the left leg and tuck it inside the right thigh

  • Then fold the right leg and tuck it inside the left thigh

  • Place your palms on the knees

  • Sit erect with spine straight


  • Start in a seated position and stretch your legs out forward.

  • Join your legs bringing your heels together

  • Keep your back straight

  • Tighten the muscles of your pelvis, thighs and calves

  • Look ahead

  • Place your palms beside your hips on the floor to support your spine

  • Relax your shoulders

  • Hold this asana for 30 seconds


  • Get down on your knees, place palms under shoulders and knees under hips

  • Inhale, curve your spine to look up

Adho Mukhi Marjari Asana

  • Exhale, curve your spine to form an arch of the back and allow your neck to drop down

  • Focus your gaze towards your chest

    Baddha Konasana

  • Begin by assuming Dandasana

  • Fold your legs and bring the soles of your feet together

  • Pull your heels closer to your pelvis

  • Gently push your knees down

  • Empty air from your stomach, lean your upper body forward and place your forehead on the floor


  • Spread your feet wide and toes pointing at an outward angle

  • Sit into a deep, low squat

  • Back should be kept straight

  • Lift your arms up bringing them parallel with your shoulders

  • Bend them at the elbow and open your palms up to the sky


  • Begin sitting with your legs in Easy Pose (sukhasana or cross legged).

  • Reach down, grab the outside of your right foot and bring it into the crux of the left elbow.

  • Wrap your right arm around the outside of your right knee.

  • Cradling your leg and rocking it side to side, create a stretch in your right hip and IT band, along the side of your leg.

  • As you inhale, grow long through your spine and roll your shoulders back. Take 8-10 breaths then switch sides.

Yoga imparts the knowledge required to help you stay connected with your body and breath. As you start to spend time practising yoga asanas, pranayama, meditation and mudras, it brings in many constructive changes to your life. Yoga makes you feel more balanced, grounded and calm during pregnancy.

(The author is an internationally acclaimed spiritual yogic master and visionary. He is the founder, chairman and course director of Akshar Yoga, and president of the World Yoga Organisation.)

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