Pregnancy is a magical journey, especially in the early months when a new life is just beginning to bloom inside you. However, it also brings new physical changes, emotional ups and downs and sometimes a little anxiety about what’s safe for your body. Yoga can be a wonderful companion during this time ! helping you stay calm, flexible and connected to your growing baby. But Which yoga is best for early pregnancy? Well, In this article we will discuss about the Pregnancy yoga for beginners! Kindly read the post till the end.
In the beginning days of pregnancy journey (1–3 months), the focus should be on gentle, mindful movements rather than intense stretching or strength-based postures. The goal is to only support your body’s changes, improve breathing and keep your stress levels low.
Here is the 5 Yoga Pose For The Beginning of Pregnancy:
1. Cat-Cow Stretch (Marjaryasana–Bitilasana)
This pose use for gentle movement for the spine that helps ease back discomfort and improves flexibility. This pose also used as a warm-up because it loosens the spine, improves flexibility and connects movement with breath. It Improves spinal flexibility, Eases back and neck tension on our body.
How to do:
•Start on hands and knees.
•Inhale, drop your belly, lift your head and tailbone (Cow Pose).
•Exhale round your spine and tuck your chin (Cat Pose).
•Repeat the process 5–8 times slowly.
2. Bound Angle Pose (Baddha Konasana)
Bound Angle Pose (Baddha Konasana) is a seated yoga posture that gently opens the hips and stretches the inner thighs. It’s often recommended for improving flexibility, calming the mind and easing tension in the pelvic area.
How to do:
•Sit with feet together and knees bent outward.
•Hold your feet, keep your spine straight.
•Breathe deeply for atleast 1–2 minutes.
3. Mountain Pose (Tadasana)
Mountain Pose (Tadasana) is the foundational standing yoga pose that helps improve posture, balance and body awareness. It Promotes good posture and balance as your center of gravity changes. This is a recommended pose for your beginning of pregnancy journey.
How to do:
•Stand tall with feet hip-width apart.
•Roll your shoulders back, lengthen your spine.
•Breathe slowly and evenly for 1–2 minutes.
4. Seated Side Stretch
Seated Side Stretch (Parsva Upavistha Konasana variation) is a gentle yoga pose that stretches the sides of your torso, opens the ribcage and improves flexibility in the spine and shoulders. It’s perfect for releasing tension from sitting or working for long hours.
How to do:
•Sit cross-legged.
•Place your left hand on the floor, raise your right arm overhead, and bend sideways.
•Hold for a few breaths and switch sides.
5. Pelvic Tilts
Pelvic Tilts are a gentle exercise often used in yoga, physical therapy and prenatal workouts to strengthen the lower back, engage the core and improve pelvic mobility. It Helps strengthen the lower back and relieve tension. This is an another recommended pose for pregnancy.
How to do:
•Lie on your back (only if comfortable in early pregnancy) or perform standing against a wall.
•Inhale to neutral spine, exhale and tuck your pelvis gently.
•Repeat it atleast 10 times a day.
Tips for Safe Early Pregnancy Yoga:
✓Listen to your body, never push into pain or discomfort.
✓Avoid deep twists and intense core exercises in early months.
✓Stay hydrated before and after practice.
✓Focus on breathing – slow, deep breaths can calm your mind instantly.
✓Practice regularly but gently – even 10–15 minutes a day can make a difference.
Final Thoughts:
Early pregnancy yoga is not about performing perfect poses. It’s about creating space for yourself and your baby, physically and emotionally. Approach your practice with gentleness, gratitude and patience. It’s a deeper connection between mother and baby, creating moments of calm and self-awareness in the midst of physical changes. As your pregnancy progresses, you can adapt your yoga to match your changing needs, ensuring a healthy and mindful journey toward motherhood.