16 Prenatal Yoga Poses for the First Trimester

These Prenatal Yoga exercises and poses are designed to help guide women during their first trimester. Pregnancy Yoga is a safe and gentle way of keeping expecting mothers in better shape and may help relieve symptoms of aches and pains. Modify each pose to your comfort. Do not overdo or over-stretch. Listen to your body.

1. MOUNTAIN POSE Benefits: improves balance, posture, and body awareness
2. STANDING SIDE BEND Benefits: strengthens upper body, improves balance, maintains flexibility
3. TREE POSE Benefits: improves alignment, posture, balance, strengthens back, neck, core, legs
4. WARRIOR 1 POSE Benefits: elongates spine, stretches hips, lengthens thigh muscles, alignment, improves balance, posture
5. SUPPORTED SIDE ANGLE Benefits: hips and chest opener, boosts energy, improves balance, posture
6. EXTENDED TRIANGLE POSE Benefits: lengthens spine, strengthen thighs, torno, stretches hips, improves digestion
7. GODDESS POSE Benefits: hips and chest opener, strengthens low body
8. MALASANA SQUAT Benefits: hips and chest opener, strengthens pelvic muscles, low body
9. SEATED FORWARD BEND Benefits: flexibility in low back, hips, legs, strengthens spine, low back, pelvis, improves digestion, relaxation
10. BUTTERFLY POSE Benefits: relieves tension, tightness in low back, hips, inner thighs, increase flexibility, promotes relaxation
11. NECK STRETCH Benefits: relieves tension in neck, tightness in shoulders
13. SEATED WIDE LEGGED FORWARD FOLD Benefits: flexibility for hips, stretches back muscles, back of legs, lengthens the spine
13. REVOLVED HEAD TO KNEE POSE Benefits: lengthens sides of body, energy boost
14. BRIDGE POSE Benefits: alleviates pressure in pelvic bowl, heart opener
15. RECLINING BOUND ANGLE POSE Benefits: hip opener, stretches abs, pelvis, inner thighs, alleviates tension, stress
16. SAVASANA POSE Benefits: relieves tension, stress, calming, improves digestion, immune system

In this Prenatal Yoga poster below, you’ll find 16 stretches and sequences to be integrated into pregnant women’s daily routine with the goal of increasing energy, maintaining strength, reducing stress, and finding balance at a physical and emotional level.

Download, Print, and enjoy this beautifully designed poster! Know any expecting mothers? This poster design also makes a great gift for pregnant women.