Release Tension in Common Areas of Discomfort: Yoga Practices for Pregnancy / Prenatal Students


  • Release tension in the shoulders and back caused from carrying the added weight of breasts and uterus.
  • Low back pain is common during pregnancy as a result of the growing weight of the baby and ab muscles that lengthen and weaken. This tends to put a great deal of strain on the low back back.
  • Release tension in the hips.
  • Increase circulation to the legs.

Yoga postures help to ease many of the common discomforts of pregnancy such as low back pain, outer hip tightness, and shoulder tension. Poses like Warrior I and II help to both stretch and strengthen the legs and hips which can help to relieve back pain.– Anne Phyfe Palmer

Sample Poses

After 20 weeks, pregnant students should not lie flat on the back. (The weight of the uterus and baby may press on the vena cava, a major vein carrying blood from the lower body back to the heart.) Use a bolster or blankets to create inclined support in supine poses.

Elevate the student’s upper body past 20 degrees. – Brenda Plakans