The Best Yoga Poses to Help Expecting and New Mums

The Best Yoga Poses to Help Expecting and New Mums

Prenatal yoga is highly beneficial for both you and your baby, while postnatal yoga positively impacts your body and mind. Here are some tips on yoga for expecting mums and new mums!


Yoga for Expecting Mums

Prenatal yoga helps ease back pain, reduce stress, and prepare your body for labour and delivery. Note: it isn’t recommended to exercise lying flat on your back after your first trimester.


The best yoga poses for expecting mums include:


Goddess Pose

Stand with your feet a little wider than your shoulders. Rotate your hips outwards so your feet are at a 45° angle. Hold your spine erect and inhale. Bend your knees towards a 90° angle, keeping them turned outwards. Exhale as you stand while lightly engaging your abs.



Begin in a tabletop position. As you inhale, lift your tailbone up and draw your bellybutton down, gently arching through your spine. As you exhale, draw your bellybutton in towards your spine and curve your back, moving your chin towards your chest. Repeat 3-5 times.


Yoga for New Mums

Postnatal yoga calms your mind and boosts your energy levels. It also eases tense muscles while strengthening the back and pelvic floor. You can practise yoga from around 6 weeks after delivery. 


The best yoga poses for new mums include:


Seated Side Stretch

Sit cross-legged with your left fingertips touching the floor beside you. In a flowing motion, lift your right arm up towards the sky and over to your left side. Bring your arm around the front of your body and back to its starting position. Repeat 3-5 times and do the same for the opposite side.


Low Bridge Pose (With Block)

Lie on your back with your feet hip-distance apart and your knees above your ankles. Place a yoga block between your thighs. Curl your pubic bone up towards your bellybutton while lifting your tailbone up off the floor. Lift your arms up, over your head and behind you. Hold this arm pose as you lower yourself down to the floor. Repeat 5 times.

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