Yoga poses which you make you rock as an Expecting Mother: Part II

Yoga poses which you make you rock as an Expecting Mother: Part II

\As your body continues to change from one trimester to the next, you may have to modify the poses and make sure you are doing them the right way. Keep motivating yourself especially on the days when you want to just laze around and do nothing. Remind yourself, your goals to stay fit – manage weight gain, stay flexible, feel good and get back in shape post-delivery. 

In Part I, you have read the benefits of Warrior I pose. In this article, we will show you the Tree Pose (Vrikshaasana).

Remember to get a go ahead from your doctor before you start exercising. Do these poses gently and slowly, gradually allowing your body to open up. Keep sipping water throughout at regular intervals to stay hydrated. Eat a fruit about an hour before you start.  


Tree Pose


  • This pose tones and strengthens the muscles of the thighs, knees, calves and feet.
  • It stretches the groins, inner thighs, chest and shoulders.
  • It helps relieve sciatica.
  • It helps improve your balance physically and psychologically.
  • It is especially beneficial in pregnancy for improving your posture.
  • This pose increases the strength of the abdominal, back and torso muscles to stay balanced.
  • Further it tones and strengthens the arm and shoulder muscles.



  • Stand shoulder width apart. Bend your right leg and place the sole of your foot firmly on your left leg inner thigh as high as possible with toes pointing down.
  • The left leg should be firmly placed on the floor. The center of your pelvis should be in line with the left foot.
  • Both the hip joints should be facing forward.
  • As you inhale, fold your palms (prayer position) so that your thumbs touch your heart.
  • Focus on a point in front of you. Hold this pose for 30 to 40 seconds.
  • As you exhale, place the right leg down on the floor. 
  • Repeat this pose for the same duration with the left leg.

* If you are unable to balance, do not continue with the pose. Try to bring your foot down as low as you need to stay balanced. Initially practice this pose standing next to a wall. Gradually with practice, try to place the foot higher. 

To Extend this Pose:

Raise your hands in the prayer position up above your head. This increases the need for balance. It further strengthens the arm muscles and opens the chest and lungs.

This pose can be safely done in all three trimesters. However, as your baby grows there’s a change in your centre of gravity. So in the third trimester, you may need to take support of a wall or a chair while doing this pose.


To consult Seema Kazi Rangnekar in person, click here.

Also read more about: Yoga Poses: Part I, Part III, Part IVPre-natal Exercises That Promise To Make Pregnancy And Labour A Breeze, 5 exercises you must do during pregnancy

Photograph in this article are original and contributed by author.

#pregnancymustknow #pregnancyyoga

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