Prenatal yoga for all trimesters

(free resource)

1. Trimester

  • Sukhasana

    Heart-womb visualisation in Easy pose

  • Upavistha Konasana variation

    Wide-legged seated forward bend with head resting on chair

  • Supported Shavasana

    Resting pose with bolsters and blankets

2. Trimester

  • Virabhadrasana II

    Warrior II pose

    (repeat on the other side)

  • Anjaneyasana variation

    Low lunge with hands on block

    (repeat on the other side)

  • Supported Supta Baddha Konasana

    Reclining Bound Angle pose with bolster, blankets and blocks

3. Trimester

  • Adho Mukha Svanasana variation

    Half Downward-facing dog with hands on wall

  • Parsva Sukhasana

    Side bend in Easy pose

    (repeat on the other side)

  • Supported Side Shavasana

    Resting pose with bolster, blankets and block

    (not necessary to repeat on the other side)

Liability disclaimer

Please consult with a healthcare professional before starting prenatal 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.