Yoga helps women get through the various stages of pregnancy and post-pregnancy effortlessly. Simply said, right?
Pregnancy sure comes with so much excitement and of course, some series of challenges (considering the numerous hormonal, emotional and physical changes that accompany it). And for some women, the experience can be totally overwhelming. But over the years, lots of mums-to-be and mothers have been able to successfully improve their overall wellbeing while also finding a sense of balance by practicing yoga.
Since inception, yoga has proven to be a very effective relaxation technique. The life enriching benefits of yoga are too numerous to be ignored especially for expecting mothers. Some of the many overall benefits of prenatal yoga include:

Improved sleep,
Reduced risk of prenatal depression,
Overcoming stress and anxiety
Increased stamina, focus and flexibility of muscles as the uterus enlarges with baby weight.
Relief from common pregnancy discomforts – nausea, breathlessness, and back pain.
Enhanced connection with the little one growing inside you.
Staying physically fit during pregnancy and post delivery.

Asanas are the most suitable and safest prenatal yoga poses. Let’s take a look at some popular ones and their specific benefits.
Extended Side Angle Pose (Utthita Parsvakonasana)
This is a much needed body stretch that works in opening up the hips. It also increases stamina and strengthens the legs. Pose can be practiced from 1st trimester.
Method:  Stand straight with feet wide apart; bend right leg at the knee 90 degrees while extending the left leg sideways. With arms stretched out to the sides palms down, raise your left arm upwards and stretch it right above your head. Ensure to keep arm straight.
Bend your right hand at the elbow and place it on right knee. Inhale and hold pose for at least 60 seconds. Exhale and return to start position. Reverse legs and repeat pose.
Hero Pose (Virasana) with Goddess Arms
This pose helps with swollen legs while also very effective in improving posture, and relieving tension in upper shoulder and neck. It strengthens the arms, shoulders and upper back too in preparation for the many hours you’ll spend carrying your baby.
Method: In a kneeling position (pad knees with a folded blanket/towel for comfort) with inner knees together and thighs parallel to the floor, position feet slightly wider than hips. Lean upper body forward slightly while sitting your hips in between your feet (use a pillow as props). Rest weight evenly between feet and inhale. Extend your arms out to sides and bend elbows slightly with palms facing up. Hold position for 1 – 2 minutes. Lift arms higher and hold pose for 5 minutes.
The Sleeping Abdominal Stretch Yoga Pose (Supta Udarakarshan Asana)
Want a pose to ease stiffness in your spine? Try this out! It’ll also help in improving digestion. This is quite handy in seeing you through 2nd and 3rd trimester without hassles.
Method: Lying down on your back, place both hands beneath head with fingers interlocked. Bend knees ensuring the soles of your feet are on the ground. Turn your head to the left and legs to the right in one fluid stretching motion to produce a twist at the waist (you should feel your spine stretching). Repeat this sequence on other side with lowering of the legs towards left and moving the head towards the right.