Home For Teachers Preparing for Pregnancy

Preparing for Pregnancy

by Arundhati Baitmangalkar
preparing for pregnancy?

Pregnancy is a milestone in a woman’s life. Giving birth to another being is considered the ultimate epitome of being a woman. From the yogic point of view, the time before conception is very important. And not just for the women but also for the men. During the time of conception, the mental, physical, and emotional states of both parents influence the quality of the sperm deeply. While preparing for pregnancy, both parents should indulge in a consistent practice of asana, pranayama, and holistic living.

Yoga greatly improves the blood circulation of the pelvis and the reproductive organs, and strengthens the spine and (consequently) the uterus, which helps enchance one’s fertility. It also brings about mental and emotional balance. The sequence shown below is for the time after your period has stopped – the phase before ovulation.

Fertility issues are becoming increasingly common amongst women today. There could be many reasons for this: menstrual cycle disturbances, mental stress, rapid weight loss / gain, anxiety – to name a few. These factors affect the secretion of the hormone GnRH (gonadotrophin releasing hormone) into the hypothalamus region of the brain. This, in turn, affects the secretion of hormone FSH (follicle stimulating hormone) and LH (luteinizing hormone), which regulate our menstrual cycle and ovulation.

Yoga is a great companion to have before, during and after pregnancy. The following sequence is also good for women who are looking to conceive.

A word of caution

Just practicing at a gym or a random yoga class is not the best way to bring in Yoga for conception. You want to look for a class that will sequence specifically for you through the various stages of pregnancy. Your yoga teacher should be able to adapt to your needs whether you are experiencing back pain, fatigue, insomnia, nausea, mood swings, breathlessness etc..Find a qualified yoga teacher who can guide you through asana and pranayama with ease and confidence.  Your yoga teacher should also know what not to do when you are preparing for pregnancy.

Poses to avoid before and during pregnancy

  • Deep Twists
  • Core strengthening or abdominal pressure poses
  • Intense Backward bends 
  • Arm balances
  • Prone poses

pregnancy poses to be avoided


Parvatasana in Virasana/Mountain Pose in Hero’s Pose


Adhomukha Swanasana/Downward Facing Dog Pose

downward facing dog pose

Ardha Uttanasana/Half Intense Forward Fold (concave back)

ardha uttanasana

Tadasana/Mountain Pose


Urdhva Baddhanguliasana Tadasana/Bound Hands in Mountain Pose


Parsvottanasana/Intense stretch pose



Prasarita Padottanasana/Wide Leg Forward Fold

prsarita podottanasana

Baddhakonasana/Bound Angle Pose


Supta Virasana/Supine Hero’s Pose

Supta Virasana

Upavishta Konasana/Seated Angle Pose

upavishta konasana

Salamba Shirshasana/Supported Headstand Pose


Salamba Sarvangasana/Supported  All Limb Pose sarvangasana

Halasana/Plow variation


Janu Shirshasana/Head to Knee Pose

Janu Shirshasana

Salamba Shavasana/Supported Corpse Pose



Apart from the healthy practice of asana, one should also inculcate and practice of pranayama (the yogic art of breathing) for mental and emotional stability before, during, and after pregnancy.

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