Birth preparation

(currently available as free resource)

Recommended from week 37+0 (early term) or if it feels more comfortable, from week 39+0 (full term).

Warm up / Dynamic asana sequence

1. Tadasana variation

Standing pelvic circles in Mountain pose

4. Bitilasana-Marjaryasana flow

Neutral Cow pose at inhale, Cat pose at exhale, blanket under the knees

2. Sukhasana variation

Seated pelvic circles in Easy pose, sitting on 1-2 folded blankets

5. Bharmanasana variation

Dynamic Table top pose with hip circles, blanket under the knees

3. Parsva Sukhasana variation

Dynamic side bend in Easy pose, sitting on 1-2 folded blankets

6. Bharmanasana-Balasana flow

Table top pose at inhale, wide-legged Child’s pose at exhale, blanket under the knees

Static asana sequence

  • Pregnant woman standing on yoga mat indoors, side view, with curtains and decorative wall art in the background.

    1. Tadasana

    Mountain pose with feet hip distance apart or wider, feet parallel, knees unlocked, shoulders rolled backwards, hands facing forward

  • A pregnant woman practicing yoga indoors, standing on a yoga mat in front of a decorative wall with curtains on either side.

    2. Utkata Konasana variation

    Goddess pose (half squat) variation with Anjali mudra (hand gesture)

    hold for 5-10 breathing cycles

    (1 breathing cycle = 1 inhale + 1 exhale)

  • Woman practicing a yoga pose in a spacious room with wooden floors, white and green curtains, and a decorative gong on the wall.

    3. Malasana

    Garland pose (deep yogic squat) on block

    hold for 10-20 breathing cycles

    note: it is not recommended to hold this pose for an extended period of time in case of pelvic organ prolapse

  • Pregnant woman doing yoga or exercise indoors on mat, with wooden slat wall and curtains in the background.

    4. Utkata Konasana

    Goddess pose (half squat) with bent arms, hands upwards

    hold for 5-10 breathing cycles

  • A pregnant woman standing in profile on a yoga mat, indoors, with her hands resting on her belly, in front of a wooden and fabric backdrop.

    5. Tadasana

    Return to Mountain Pose by slowly exhaling while you straighten your knees, move your feet closer together and lower your arms to your sides

  • A woman practicing a seated stretch or yoga pose on a black mat in a room with wood flooring and white curtains, sitting on a black chair with her right leg bent and her right foot resting on her left knee, with her left arm resting on her right knee, against a background of a decorative wall with a large round wall art piece.

    6. Ardha Kapotasana variation

    Half Pigeon pose with chair (repeat on the other side)

Integration and rest

  • A pregnant woman practicing yoga or meditation indoors, sitting cross-legged on a yoga mat with her eyes closed, hand on her chest, and the other on her belly. The background has curtains and a decorative wall hanging with a circular design.

    1. Sukhasana

    Visualizing your positive birth experience in Easy pose

  • A woman lying on her side on a yoga mat, resting her head on a pillow, with a foam block supporting her thigh. She is wearing a striped top and black leggings, in a room with wooden floors and curtains, and a large decorative gong on the wall.

    2. Supported Side Shavasana

    Resting pose with bolster, blankets and block for 5-15 minutes

Liability disclaimer

Please consult with a healthcare professional before starting prenatal/birth preparation yoga activities. The information provided on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare professionals with any questions you may have regarding a medical condition. By replicating poses from this website at home, you acknowledge that you are participating at your own risk and release [the website and Your Pelvic Wellbeing] from any and all liabilities arising from your participation. If you feel uncomfortable or unsafe at any time, please stop the activity immediately. You acknowledge that your participation is voluntary and that you are participating at your own risk.