5 Yoga Poses for Pregnancy Straight from a Pregnant Yoga Pro!

Kristin McGee’s Favorite Yoga Poses for Pregnancy



Yoga Move 4: Camel pose. Camel pose is a wonderful backbend expecting moms can do since they can’t lie on their stomachs and many can’t lie on their backs. It’s important to keep the front body open, especially as breasts get larger and the weight of the baby shifts the center of gravity forward. Backbends are also very uplifiting, so you can celebrate the joys of pregnancy and the baby you will soon have.

To do: Start in a kneeling position (place a towel or blanket under your knees if they are sensitive) and place your hands on your lower back. Lift your chest up to the ceiling then start to arch the upper body back. See if you can reach for your heels. Hold here 5 breaths then come up to sit, rest on your shins before repeating one more time.

If you have a hard time reaching for your ankles, keep your hands on your lower back or tuck under your toes so your feet are flexed, as seen below. Make sure not to hold your breath nor strain the front body by stretching back too far. Tuck under your tailbone and keep your abdominals engaged.

Modified camel

Modified camel

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  1. For the better part of 25 years, I have worked extensively with pregnant and postpartum women in my profession as a Birth Doula (retired midwife) and as a Pelvic Floor Specialist in the Women’s Health and Wellness world. I love so much of what Yoga offers my clients; it is gentle enough – yet tough enough for all levels of fitness and wellness. While I agree completely that many of the poses in Yoga are perfect for toning and strengthening the pregnant woman’s body, 2 of your 5 poses are actually contraindicated for most pregnant women. Knowing that 98%% of pregnant women will have a Diastasis Recti (DR) by term and that half-if-not-more will have an inadequate pelvic floor, poses such as Boat and Camel may indeed cause more harm than good. Boat pose imposes an increased intra-abdominal pressure which presses on and may increase the muscle separation of the recti and places pressure on a weakened pelvic floor. Camel pose stretches an already very stretched and thinned out Linea Alba (this is a normal response to the hormone Relaxin, which allow cartilaginous structures to accommodate the growing uterus and soften the joints of the pelvis). A yoga teacher or personal trainer worth their salt should be able to offer options that strengthen the core and stretch the hip flexors without incurring more harm than good. I can think of a few just off of the top of my head. Let’s keep our mommas safe and rather educate them in the ways of correct movement patterns that help to prevent DR, Pelvic Girdle Pain and Pelvic Floor Disorders.

  2. Sarah says:

    If you are interested in prenatal yoga http://www.myyogaworks.com offers great prenatal yoga classes. We are offering a 14 day free trial as well! We have an entire Journey series dedicated to pre-natal yoga. Check out this class for a preview of what our online classes are like. https://www.myyogaworks.com/video?embed=J2dGYzODrFHmGS5rtHCqdt-pNa8eV4_y&journey=journey-to-birth