Prenatal Yoga Flow (10 poses for labor preparation)

by | Sep 5, 2016 | Yoga, Yoga for Moms

Namaste Readers,

So it has taken me 3 trimesters before I finally posted a prenatal yoga post! But it was something on my to-write list, because I believe that yoga during pregnancy is vital!

Yoga is a perfect way to get your regular exercise in each day/week, which is important for pregnant women. I know many people believe that once a woman is pregnant that she is a fragile flower, although we do need to be cautious, it’s not an excuse to stop exercise all together. Yoga, is also great for getting your body ready for labor, because you know that part is coming…soon *deep breath*.

When I am not doing my own yoga sequences, I have been really into this prenatal yoga video (although it does have 3 disrupting ads throughout the video 😔 ) check it out and see if you enjoy it as well!

Here are just a few benefits of yoga during your pregnancy

  • Increases your strength & stamina
  • While also preparing your body for labour
  • Allows your body to stretch and gently twist
  • Reduces back pain
  • Decreases stress and regulates breath
  • Bonding time with baby
  • Improves sleep
  • Lowers pregnancy induced hypertension
  • and much more

Prenatal Yoga Flow (10 poses for labor preparation)

Baddha Konasana | Cobbler’s Pose

  • This pose is a great post to start off your yoga practice and help to start warming up your thighs and hips. As your growing belly gets a bit bigger this is a much preferred pose than other sitting poses, as this gives you plenty of room for your belly as well as helps with relieving back pain by improving your posture. 
1. With your feet in front of you, also known as butterfly position. Close your eyes, place one hand over your heart and the other over your belly and focus on your breath. Take about 5 deep breaths and know that each breath you breathe in is not only for you, but for your baby as well.
prenatal cobblers pose

Marjariasana | Cat-Cow Pose

  • A pose great pose to improve blood circulation, as well as strengthening for your spine while, very gently, stretching and strengthening your abdomen and giving your baby the room it needs to turn. This pose is one that can be used to relieve back pain during pregnancy.
2. Moving your body into table position and while inhaling start bringing your head up while bringing your back down forming cow pose, once you’re ready to exhale start tucking your chin to your chest and moving your back into an arched position forming cat pose. Repeat cow-cat for 4-6 times and then return to your neutral spine (table pose). 
prenatal cat cow pose

Balasana | Child’s Pose

  • During pregnancy, you will need to open your legs out a bit more for a modified child’s pose. This is a calming pose, that helps to stretch the back and open the hips. Focusing on the breath and calm mind is important during this pose. 
3. From table pose, move your hips back towards your heels and stretching your arms out in front or resting your head on your palms. Hold for a count of 8-10 breaths and like mentioned before, calming the mind and bringing your focus inwards towards you and your baby. This journey you two are on and the connection you’re making. 
prenatal childs pose

Adho Mukha Shvanasana | Downward Facing Dog Pose

  • This pose might need to be modified depending on how far along you are, by widening your stance. This is great for positioning your baby into it’s correct position, much like cat-cow. This is also great for strengthening the arms. 
4. From child’s pose, get back into table and raise your legs up, forming downward facing dog. Hold this pose for about 5-10 counts while breathing naturally.
prenatal downward facing dog

Tadasana | Mountain Pose

  • A great pose that helps to strengthen your spine. 
5. From downward facing dog, walk your feet towards your hands and slowly come up, vertebrae by vertebrae and form into mountain pose. Inhaling all the wonderful healing energies around you. 
prenatal mountain pose

Virabhadrasana I | Warrior I Pose

  • An empowering pose that strengthens your chest, back, thighs, and hips. Warrior I is great for preparing the body for labor, as this is a pose that strengthens your body, stamina and even your focus. 
6. From tadasana, place your left foot forward and bend your need, bring your arms above your head and in a prayer-like mudra, coming into warrior I pose. Hold this for 5-10 seconds.
prenatal warrior one pose

Virabhadrasana II | Warrior II Pose 

  • Empowering just like warrior I, however warrior II also strengthens the arms. Working on trying to relax while in warrior II is great practice for relaxation during contractions, which is important so your body can do what it needs to do more efficiently. Focus on the breath and don’t fight the tension your body is in.
7. From warrior I, move your arms into warrior II and hold for a good 10-15 seconds. 
prenatal warrior two pose

Trikonasana | Triangle Pose

  • Lengthens the spine while stretching your hamstrings, and improving you hip flexibility. This gentle twisting pose is great for your digestive system and baby position. Focus on your balance and if you need to modify this pose you can always use a block or place your hand higher on your shin. 
8. From warrior II, lean your left hand towards the inside of your left foot and slowly try to gave at your right hand’s fingertips. Hold this pose for about 15-30 seconds.
prenatal triangle pose

Utkasana Konasana | Goddess Pose

  • One of my favorite poses, stretches your hips, groins, and chest. The Goddess pose also strengthens your quads and inner thigh muscles, shoulders, arms and back. This pose helps to create more room for baby, increases your circulation annnnnd just looks beautiful and empowering. Embrace your inner goddess and if you can do this pose for a good amount of time, then you can conquer your labor too!! 
9. From triangle pose, lift back up into warrior II (5-10 seconds) then turning towards the left or right with you toes pointing outwards and your body is centered, come down into goddess. Feel free to pose in any alteration of this pose that you choose, like I said, embrace your inner goddess and open your heart up to all the loving positive energy surrounding you and your baby. Stay in this pose from 10-30 seconds. 
prenatal goddess pose

10. Now come back into Tadasana and repeat poses for your right leg. Ending in Tadasna again. 

prenatal mountain pose

Malasana | Wide Squat Pose

  • A great pose preparing the body for child birth. The wide squat opens the hips, stretches the legs and can relieve you of your back pain you may be experiencing. Squats are something that my midwife recommends for labor preparation and can even be done during labor to help the hips open and is the position I was in when I delivered Ava in the tub…..although I was not in a namaskar mudra. haha!
11. From Tadasna, you want to bring your arms down into namaskar mudra at your heart pose bring in positive energy and while exhaling slowly bring your body down into a deep squat. (For more of a workout, once in squat, place your palms on the mat and push yourself back up into mountain pose and repeat 10X ending in squat position) otherwise hold squat pose for about 15-20 seconds. 
12. From Squat pose, flow into downward facing dog (10 seconds), then child’s pose and stay in this pose until you have caught your breath and calmed your mind. Be sure to use this time to breath with your baby and giving thanks for all the joy and happiness this life has brought you. 
prenatal squat pose

Enlighten Yourself

"Those who are free of resentful thoughts surely find peace."


Hi I'm Ashleigh & I am on a mission to live a more peaceful harmonic lifestyle, whether it be through attachment parenting, plant based eating, up cycling or meditation. Come join me & start your path towards enlightenment & better living!

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Be sure to always keep your practice safe! Don’t overstretch yourself and avoid any poses that you cannot balance in, compress the abdominal area. BREATHE! Always make sure that you have a steady breath throughout your yoga practice and never hold it during poses. 
Yoga is a wonderful tool to help you through your labor, but always make sure to talk to your midwife or doctor before putting a yoga practice into your daily/weekly exercise routine

Question of the Day:

Have you tried other yoga poses for your prenatal yoga practice? Let me know which ones are your favorites in the comments down below! 

Be sure to come back on our next Meditation Monday for more posts related to yoga, meditation & the spiritual path towards happiness. Or you could always subscribe to get get each post in your inbox! If you have any comments or questions on what we discussed today, please feel free to comment and share your knowledge with the community on my social media pages, | Instagram | Twitter | Google+ Thank you for taking the time to read today’s post & in return know that you are on a path towards enlightenment ❤ ॐ❤!


Written By: Ashleigh Nicole

Written By: Ashleigh Nicole

Ashleigh is a mother & wife who enjoys blogging in hopes to change this world for the better. Wanting to heal others inside-out as well as healing our planet Earth. Her passions include balancing the mind through meditation, knowledge & conscious parenting, the body through plant based eating, alternative medicine, & yoga, and the soul through up cycling, gardening, & sustainability. Keep your life balanced & subscribe to her weekly emails, follow OmLivin’ on instagram, twitter, pinterest or check her out on Google+ for more.

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  1. Tiffany

    Omg I love your belly! Too adorable! Great sequence not too much for a mama-to-be but enough to get the heart going (at least my heart anyways)!

    • Ashleigh Nicole

      aw thank you! I love it too, even when it’s moving like crazy hehe! I am glad you found the sequence useful! How far along are you? 🙂

  2. Ashley Jackson

    How beautiful! I am in my first trimester but can def see myself sticking with this through out my whole pregnancy! Thanks for the lovely words and photos.

    • Ashleigh Nicole

      Thank you Ashley. Congratulations on your pregnancy & hope that you are able to continue a healthy yoga practice throughout the rest of your trimesters. I should be posting a few more prenatal posts before November & I’d love for you to check them out. 🙂 Have a wonderful day!


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