Pregnancy invites us to slow down, tune in, and move in ways that feel supportive rather than strenuous. Yoga can offer a grounding and empowering way to prepare for labour—building strength, increasing flexibility, and encouraging calm.

While every body and every birth is different, these 10 yoga poses can help create more space in the body, connect to the breath and release tension. Practised regularly, they can also support better posture, reduce common pregnancy discomforts and build confidence for your birthing journey ahead.

BEFORE YOU GET STARTED: These yoga poses assume a non-complicated pregnancy without injury. For personalised yoga support or to get your technique checked, we recommend that you consult a prenatal-qualified yoga teacher. Due to increased relaxin (a pregnancy-related hormone), we are more prone to over-stretching joints during pregnancy; to reduce injury risk it’s best not to push too deeply into your stretches and to pay close attention to alignment and technique.

Supported child’s pose (Balasana)

A deeply restorative pose that allows you to rest and breathe fully. With knees wide and a bolster or stacked pillows under the chest, supported child’s pose helps relieve lower back tension, calm the mind and encourage pelvic floor awareness. Allow the breath to soften the belly and visualise opening through the hips with each exhale.

Cat-cow stretch (Bitilasana)

This simple spinal flow brings gentle mobility to the back and helps you stay connected to your core and pelvic floor. Move with your breath, inhaling as you arch the back and exhaling as you round. It’s great for posture, easing stiffness and helping the baby move into an optimal position for birth.

Deep squat (Malasana)

A grounding, wide squat that helps open the hips and pelvis. Sit on one or two yoga blocks or folded blanket if needed for extra support.

This pose strengthens the legs, encourages flexibility in the lower body, and mirrors the natural birthing position. Breathe deeply and allow the pelvis to gently widen with each breath.

Butterfly pose (Baddha Konasana)

Sitting with the soles of the feet together and knees dropping to the sides, butterfly pose stretches the inner thighs and helps with hip opening. It’s a lovely posture for promoting circulation and relaxing the pelvic area. You can sit tall or lean forward onto cushions for a more restorative version.

Low lunge (Anjaneyasana)

This gentle hip opener stretches the front of the thighs and lengthens the spine. Keep the back knee padded and use blocks under your hands for support or stay upright if it feels better for you.

Low lunge helps counterbalance the tightening that often occurs in the hip flexors during pregnancy, especially if you’ve been sitting for long periods. Ensure to keep the hips in line with each other and facing forwards (not twisted through the pelvis).

Wide-legged forward fold (Prasarita Padottanasana)

This standing pose encourages a gentle stretch through the inner thighs, hamstrings and lower back. Keep knees soft and rest hands on blocks or a chair to stay grounded.

It’s a great way to promote pelvic awareness and can feel releasing in both body and mind.

Seated side stretch

Sitting cross-legged or in a wide-legged seat, reach one arm overhead and gently stretch to the side. This creates space in the ribcage, supports deep breathing and helps relieve tension in the back and shoulders. Swap sides slowly and allow the breath to expand through the side body.

Wall-supported goddess pose

Stand with your back against a wall, feet wide, and knees bent into a squat. You can use hands on knees as support, or bring them up in a cactus-style shape. This variation of goddess pose helps build leg strength, open the hips and encourage a sense of stability.

The wall adds support while letting you focus on grounding and breath.

Pelvic tilts on hands and knees

These gentle movements help release tension in the lower back and strengthen the deep abdominal muscles. On hands and knees, tilt the pelvis forward and back in small, controlled motions, linking to the rhythm of your breath. It’s subtle but powerful for posture and core awareness.

Legs up the wall (Viparita Karani)

Suitable up to 28 weeks of pregnancy if comfortable*, this restful pose helps calm the nervous system, reducing swelling in the legs and supporting circulation. Use a cushion under the hips and take the pose with bent knees or soles of feet together if straight legs aren’t comfortable. It’s a wonderful way to unwind and reconnect with stillness.

If your pregnancy is past 28 weeks, you can modify this pose by using an elevated bolster on an incline so that your upper body is more upright (rather than lying flat) and having your feet in squat positioning with soles flat on the wall.

*It’s not recommended to lie supine/on your back after 28 weeks as it may compress the vena cava – a major vein that returns blood from the lower body up to the heart – which can affect baby’s oxygen supply.

To sum up

These 10 poses can offer space, strength and softness as you prepare for birth—physically and mentally.

Always move in a way that feels right for your body, don’t push past what feels comfortable, support yourself with props, and make rest as much a part of your practice as movement.

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