Staying active during pregnancy is one of the best things you can do for your body and your baby. If you are hoping for a natural, unmedicated birth, practicing specific prenatal yoga poses can help open your pelvis, strengthen your pelvic floor, and prepare your body for labor.
(Note: Always consult your doctor before starting any exercise routine during pregnancy.)
Here are 5 safe and effective yoga poses to help prepare your body for a normal delivery:
1. The Butterfly Pose (Baddha Konasana)
This is a classic prenatal pose that helps open the hips and thighs while improving flexibility in the pelvic region.
- How to do it: Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet with your hands and gently press your knees down toward the floor. Keep your back straight and take deep, relaxing breaths.
2. Deep Squat (Malasana)
Squatting is known as the “midwife’s secret” for a reason! It helps widen the pelvic opening and uses gravity to encourage the baby to move down into the birth canal.
- How to do it: Stand with your feet wider than hip-width apart. Slowly lower your hips into a deep squat. Bring your hands to a prayer position at your chest and use your elbows to gently press your knees outward.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle flow is highly recommended for easing back pain and encouraging the baby into the optimal head-down position for birth.
- How to do it: Get on your hands and knees. Inhale as you drop your belly and lift your chest (Cow). Exhale as you round your back toward the ceiling and tuck your chin (Cat).
4. Child’s Pose (Balasana)
A deeply restorative pose that helps stretch the lower back and calm the mind. It is also a great resting position to use between contractions during actual labor!
- How to do it: Kneel on the floor, spread your knees wide apart (to make room for your bump), and bring your big toes together. Walk your hands forward and rest your forehead on the floor.
5. Goddess Pose (Utkata Konasana)
This powerful pose strengthens the legs, glutes, and pelvic floor—muscles you will rely on heavily during pushing.
- How to do it: Step your feet wide apart and turn your toes slightly outward. Bend your knees and lower your hips until your thighs are parallel to the floor (or as low as is comfortable).