10 Yoga Poses To Reduce Pregnancy Pain

We’ll be discussing 10 Yoga Poses To Reduce Pregnancy Pain: back pain, hip pain, swollen feet, etc. Of course, these poses would be simple to suit your pregnant body but efficient to kill those sore spots.

As your baby grows inside of you, your body expands, too to shield and protect your baby. Your body becomes softer, cozier, cushiony to welcome the newborn into this world in a warm, cozy embrace.

Childbirth is poetic and beautiful, but it is months of discomfort, pain. Throughout your pregnancy journey, you might constantly have back pain, hip pain, swollen feet, morning sickness, etc. It’s not a surprise to wake up to throbbing headaches while being pregnant. Hence, these Yoga Poses To Reduce Pregnancy Pain.

Yoga is one such thing that can cure most of your prenatal pain. Along with that, performing Yoga every day prepares your body for a flexible birth and forever keeps it fit no matter what!

Type of Body Pain During Pregnancy & Why Do They Occur?

Although most of the time the reason behind your prenatal body aches is your expanded body and increased weight. There can be many other factors that might cause back pain and hip pain. It could be an improper position while sitting, doing too many chores, not eating healthily.

Yoga Poses To Reduce Pregnancy Pain

Do not ignore your health as it might affect your baby. It’s advised to rest, relax, eat during pregnancy to keep yourself and your baby healthy. Other reasons why you might be having constant back pain, swollen feet, etc are:

  • Back pain: An improper back posture often causes back pain, too. Why? A heavy front is already enough, adding an improper body posture adds to your back pain. Try to always keep your body posture correct. Use pillows, cushions, a comfy bed, pregnancy pillow but don’t slump your back down. Don’t keep your head and waist tilted.
  • Hip Pain: As your due date comes closer, you will witness a rather high amount of hip pain. It’s because your body is stimulating to prep for contractions and labors. Your body releases Relaxin that loosens and relaxes your abdomen muscles, ligaments, joints. This sudden loosening up causes hip pain along with your increased body pain.
  • Swollen Feet: Again, during pregnancy your body produces extra fluids for the coming birth and motherhood, These extra fluids cause Edema(swelling) You might also experience edema in your hands, feet, face., etc.
  • Indigestion: As your baby grows inside of you, it stretches your muscles. Along with it, your body also pushes against your stomach walls and digestive tract. This might cause indigestion, vomiting, & bloating.

Related: Pregnancy Hacks: 10 Tricks & Tips For First, Second, Third Trimester.

10 Yoga Poses To Reduce Pregnancy Pain: Back Pain, Hip Pain, Swollen Feet, Etc.

Yoga combined with Meditation has proven to ease contraction and labor pain. In fact, mothers also say it helps them to give birth naturally without much trouble. Yoga makes your body flexible and adaptable. It makes the posture that you body needs. Meanwhile, meditation in nature prepares your mind for a natural birth(if you are planning for one)

As I said, yoga doesn’t just come handy with temporary pains and aches. It runs a long way. Every day Yoga keeps your body fit and healthy. Anyways, saving yourself with pregnancy aches will save you extra energy for labor and contraction. Since these ones are easy, these yoga poses won’t take much of your time.

Yoga Guideline:

  • Always perform yoga on a mat.
  • Do not push yourself harder.
  • Only performs the yoga poses that are convenient for you.
  • Don’t choose yogas that might stress your tummy or the baby.
  • Try to perform Yoga in the morning outside with nature for fresh air.
  • Use a pregnancy-friendly compression belt and back belt.

Related: 5+ Tips For A Natural Birth & Labor Pain

1. Yoga Poses For Back Pain

Try to keep your back straight 24*7. Trust me, a healthy lifestyle includes a straightened up back. It can be hard to keep your back erect in the start but once you get used to it, you will see how beneficial it actually is. If you are currently stomped down reading this, straighten your back now! Make it a habit! This Yoga Pose To Reduce Pregnancy Pain is highly practiced.

1.1. Vrikshasana-Tree Pose

Vrikshasana is a Sanskrit word meaning greeting the sun. For this pose,

Stand straight in front of the sun. Lift both your arms and let them meet above your head. Make sure your arms don’t slack and are in synchrony with your shoulder. While performing this Asana you will feel your arms, shoulders, and back work up. Try to hold the pose as long as you can. 5 seconds-10 seconds.

Yoga Poses To Reduce Pregnancy Pain

The extended version of this yoga asks for you to lift your left leg off the ground and connect your feet with the side of your knees, making a triangle with your pelvis left leg and right led. Try to hold the posture for 5 seconds if you can.

Summary of Vrishkaasana, tree Pose

  • Stand straight in front of the sun.
  • Lift both your arms and meet them above your head.
  • Lift one of your legs above the ground and let it meet your knee caps.

Related: Hospital Bag Checklist: What To Pack?

1.2. Lotus position-Padmasana.

Padmasana is another yoga pose that works for your back and strengthens your hip and thigh. For this yoga, Sit straight with your legs crossed in front of you. Instead of supporting your legs with your heels below, lift your heels above the knees. Place both of your heels firmly on your thighs and try to hold your position.

Don’t slack your back. Straighten your arms and let them meet your heels. This yoga will strengthen your back and open your pelvic muscles. It will also strengthen your thighs. You can extend this yoga by lifting both your arms up and meet them above your head.

Summary of Lotus Position,

  • Sit with your legs crossed.
  • Place both your heels above your thighs.
  • Straighten your hands and let them meet your knees/heels.
  • You can also, lift your arms and let them meet above your head.
  • Hold the position for 5 seconds.
  • You can also enchant ‘Om’.

Om is an ancient hymn. It synchronizes you with the universe and greater energy.


1.3. Seat Side Bend

This yoga works for your arms, waist, back, hips, and body posture. For this yoga, sit with your legs crossed and back straight. Next, lift either of your hand, say right. Lift your right hand up and bend down to your left. Tilt your arms, palms, head, neck, and upper body while tilting to your left. Make sure you feel it in your waist.

While bending/tilting to your left, don’t slack your back down. Keep it straight. Hold the pose for 10 seconds and then switch hands. Perform 10 sets for each hand or until you can.

Summary of the yoga,

  • Sit with your legs crossed.
  • Back straight
  • Lift your right arm straight to the ceiling.
  • Bend your body along with your head, hand, torso, waist along with hand.
  • Hold the pose.
  • Switch hands once done.
  • Continue for 10 sets.


2. Yoga Poses/Asana For Extra Belly Weight.

Always remember, a healthy BMI and weight is important to conduct almost anything in life. For a healthy baby growth inside and outside, to build your immune and your baby’s, you need to stay fit and balanced.

An unhealthy body weight causes many complications in your pregnancy, childbirth, and child growth. So, always eat healthily, stay healthy, exercise often, and this few yoga poses to main your extra belly weight.

2.1.  Wide Child Pose.

Wide Child Pose also works for your back pain. It’s simple to perform at an early stage of pregnancy. If your baby belly doesn’t support it or cannot allow the yoga, you can modify it. (We’ll discuss it later.)

Yoga Poses To Reduce Pregnancy Pain

For this yoga/Asana, Sit with your knees beneath your thighs in such a way that your hips sit perfectly on the back of your feet. Don’t keep your knees connected but as far as you can. Next, take your upper body down to the ground and touch your forehead with the mat. DO the same with your arms, keep them aligned to your shoulders and head.

Summary of the yoga,

  • Sit on your knees folded inside, under your thighs.
  • Join your toes together.
  • Separate your knees apart.
  • Take your upper body down to the earth.
  • Touch your forehead on the mat.
  • Continue to extend your arms side-by-side to your head.
  • Hold the position for 10-15 seconds.

NOTE: Do not slack your body. While you are performing this yoga, do not curve your back, try to keep it as straight as possible. If your tummy doesn’t allow you to bend over. Take your body up with your arms and keep your back straight.

2.2. Cat-Cow Yoga Poses

Cat cow is vastly practiced among gymnastics. It’s a simple Yoga Pose/asana that involves your back, neck, hips, knees. For this yoga, sit on all four. Extend your bottom a little out and deepen your back.

Yoga Poses To Reduce Pregnancy Pain

Once you maintain the posture. Take your head as high as you can and try to look at the sealing. Hold the pose for 5-10 seconds and then take your head as down as you can, facing the ground and looking at your torso.

Breathe in your body when you take your head up and breathe out when you take it down. Continue this for 10-15 times a day. This pose will clear your air passage. It also strengthens your pelvis muscles.

Summary to cat-cow pose:

  • Sit on all four.
  • Extend your hips and back and straighten them up.
  • Take your head up high viewing the sealing, hold it for 5 seconds.
  • Take your head down viewing your torso while doing so.
  • Perform this for 15-20 times a day.
2.3. Downward-facing Dog Pose: Adho Mukho Svanasana

This yoga pose works for back pain, belly fat, and hip pain as well. It’s easy to perform. For this yoga, stand straight on a mat. Lift your arms above your head and parallel to each other and your face.

Yoga Poses To Reduce Pregnancy Pain

Keep a little space between your feet and bend towards the ground making a V with your body. While touching the ground with your palms, keep your arms stretched, straight, and open. Keep both palms at a good distance.

When you are performing this yoga Asana, keep your back, legs(joints), arms straight. DOn’t slack. You don’t need to keep your feet touched to the ground, tiptoe this yoga.

Summary of the yoga,

  • Stand straight on a mat.
  • Bend your upper body towards the ground.
  • Make a V with your legs, hip joint, and your arms stretched on towards the ground.
  • Keep your palm wide open on the ground.
  • Your hips must be pointed, making a clear V.
  • You can tip-toe this Yoga Asana.

3. Yoga Asana For Hip Tension.

Once your body starts to grow, your pelvic muscles will expand, too. The added belly weight pressures your bottom and your feet. This increases tension in your lower back, hip joints, and legs. To reduce this pain, you must make your pelvis muscles stronger and adaptable to new changes i.e., your body growth.

How to strengthen your hip muscles and reduce hip pain? These 3 simple Yoga Asana will keep your hip muscles and joints sturdy and strong.

3.1. Bridge Pose

Bridge pose is not only simple but is also great for your spine, legs, hip tension. If you are dealing with a lot of great tension, this yoga will help you relieve it. For this yoga, lie down straight on your mat and keep your arms side-to-side your hips. Next, bend your legs, pointing your knees to the ceiling. Make sure your feet are firmly on the ground.

Once you are in the position, lift your hip along with your lower back above the ground. Try to keep your shoulders as straight as possible on the ground. Use your arms to support your body.

When holding your hips and lower back up, don’t slack, try to keep them aligned and straight. Hold the position for 10 seconds and repeat it until you can.

Summary of the Yoga Asana,

  • Lie down on your back.
  • Bend your legs and point your knees to the ceiling.
  • Lift your lower back and hips above the ground.
  • Hold the position for 10 seconds.
  • Repeat again.
3.2. Reclined Cobbler’s Pose, Yoga Poses To Reduce Pregnancy Pain

Reclined cobbler’s pose is beneficial and easy. Lie down on your back and keep your hands, side-by-side to your hips. Unfold your thighs and stretch them as much as you can up until your knees. Starting from your knees, interest your lower legs and allow your feet to meet. This yoga pose will open up your hip muscles and release tension.

Summary of the yoga,

  • Lie down on the ground, full length.
  • Stretch your thighs open until your knees.
  • From the knees, bend your legs inside.
  • Intersect your lower legs.
  • And make your feet meet.
3.3. Yoga Squat, Yoga Poses To Reduce Pregnancy Pain-hip pain

For this yoga, Sit on your feet and keep your hips in the air. While doing so, stretch your hips out as much as you can while supporting your body on your feet. This yoga will expand and strengthen your hip muscles as well. It will also open up jammed and unused to joints and unscrew it to perform better during childbirth as well.

Yoga Poses To Reduce Pregnancy Pain

Summary of the yoga:

  • Sit on your feet.
  • Keep your hips in the air
  • Support your body’s weight on your feet.

4. Yoga Asana For Swollen Feet

Once your body expands, it will start to strain your feet. Swelling is inevitable but it can ve relieved through daily yoga practices. We’ll be discussing 3 simple yoga poses for swollen feet. Remember, you need to continue these poses to have better results. As soon as your body adjusts to healthy choices, it will become more flexible, acceptable, and tolerant.

4.1. Toes Pose

This will allow extra circulation in your toes and make them flexible. For this pose, sit on your knees and relax your knees upon your limbs. Support your bottom on your toes. To maintain this pose, keep your back straight along with your hips. You can keep your arms straight on the knees.

4.2. Sparkle water massage

If not sparkling water, you can soak your feet in warm water, river water, etc to have extra circulation. Warm water circulates a fast blood circulation in your feet. Practice this daily in the water.

4.3. Walk on the grass and exercise your toes.

Walking on grass has many benefits along with good blood circulation. Walking alone is beneficial in many ways one can imagine. It tones your legs, increases blood flow. When on the grass, exercise your toes, rotate them in circulation motion, or whatever direction you can move your toes.

These are 10+ Yoga Poses To Reduce Pregnancy Pain including back pain, swollen feet, hip pain, etc. Practice these yogas every day with or without pregnancy because yoga keeps you healthy & fit.