Yoga Poses which can make you rock as an Expecting mother: Part IV

Yoga Poses which can make you rock as an Expecting mother: Part IV

31 Mar 2016 | 3 min Read

Seema Kazi Rangnekar

Author | 46 Articles

Continue practising prenatal yoga poses regularly to stay flexible and fit throughout your pregnancy. Do remember that during pregnancy, a woman’s centre of gravity being shifted can affect your balance. Besides, due to the hormone Relaxin which is released during pregnancy, a woman’s joints and ligaments are more at the risk of an injury. Hence, practice the poses slowly and mindfully. Lastly listen to your body – you should feel comfortable and safe while doing the poses.

In the last of our 4-part series on prenatal Yoga, we will show you the Downward Dog pose (Adhomukh svanasana).

Part 1, Part 2, Part 3

Do get a go ahead from your doctor before you start exercising. Each of these poses should be done 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.  


Downward Dog pose (Adhomukh svanasana)


  • This pose helps restore your energy
  • It improves stamina and strength. 
  • Strengthens and shapes your legs
  • Strengthens your arms and back 
  • This pose eases shoulder stiffness
  • It lengthens the spine and stretches the back of the legs
  • Strengthens the core muscles
  • Excellent pose for keeping the baby down in the pelvis. 
  • It is beneficial in encouraging the baby into optimal birthing position.



  • Come on all fours on your mat. For proper alignment, ensure that your knees are directly below your hips and hands are in line with your shoulders.
  • With the help of your hands and legs, lift your hips up as if trying to touch the ceiling, stretching the arms and the back of your legs.
  • Keep your feet hip width apart or slightly wider and your feet parallel.
  • Look in between your hands or towards your belly, without straining your neck. Feel the spine elongating.
  • Initially you may want to keep your knees slightly bent as your hamstrings might be stiff.
  • Keep breathing. Hold this pose for not more than 5 counts or 30 seconds. 
  • Slowly rest your knees on the floor and come in to all fours.
  • Slowly sit back on your ankles in child’s pose with your knees wide apart, forehead resting on the floor, arms stretched out in front.
  • Take a few slow and deep breaths.
  • Repeat this pose once more holding it for not more than 5 breaths or 30 seconds.

This pose can be safely done in second and third trimesters. 

If you feel dizzy or have difficulty breathing, slowly come out of the pose and rest.

Do not do this pose if you have high or low blood pressure

On days you are feeling queasy or have reflux, avoid doing this pose.

Do remember to relax your muscles and restore your resting heart rate and breathing rhythm at the end of each prenatal yoga session. Listen to your own breathing pattern, pay close attention to sensations, thoughts and emotions. Use this time to completely let go and bond with your baby.

To consult Seema Kazi Rangnekar in person, click here

Also read more about: Yoga Poses: Part I, Part II, Part III











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