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Prenatal yoga poses for expecting mothers

When a woman is pregnant, her body undergoes a lot of pain and changes to accommodate the new life. And staying active during pregnancy not only benefits you, but your baby as well.

So, for the next couple of sessions we will be focusing on yoga poses for pregnant women.

For Back Pain: Ankle-to-Knee Pose

Agnistambhasana or the Fire Log pose

In addition to helping make space for your belly and open your back, this pose will also help relieve tension in your glutes and the muscles under your glutes, like the piriformis.

Fire Log Pose Instructions

Start in a seated position, with feet on the floor, knees bent, and shoulders relaxed. Slide right flexed foot under left knee, so right knee rests on the floor (like half of a regular cross-legged position). Stack left shin on top of right, so left foot rests on right knee and left knee rests on right foot. Rest palms gently on knee and foot, or bring them together to prayer (anjali mudra). For a deeper stretch, hinge forward. Switch leg placement and repeat on the other side.

READ ALSO: Yoga: a way emphasize the body, mind and soul

Pose Information

Sanskrit Name


Pose Level: 1

Contraindications and Cautions

Low back injury

Knee injury

Preparatory Poses

Baddha Konasana

Supta Baddha Konasana

Follow-up Poses


Bharadvajasana I


Stretches the hip and groins


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