Prenatal yoga stretches are a powerful way to counter the fatigue that many pregnant women experience. Pregnancy brings intense physical transformations that demand more energy, often leaving you feeling depleted. When combined with modern lifestyle pressures, the feeling of exhaustion can become overwhelming.
Understanding Pregnancy Fatigue
This study highlights that over the last 60 years, more pregnant women have remained in the workforce and worked further into their pregnancies. These changes reflect societal evolution and the economic necessity for many women to maintain a source of income while pregnant.
While we’ve made strides toward workplace equality and independence, the reality is that pregnancy can still be physically taxing. Fatigue is especially noticeable in the first trimester as your body begins adjusting to hormonal and structural changes. Typically, energy levels rise during the second trimester and then dip again in the third.
Why Prenatal Yoga Stretches Are the Answer
In an ideal world, expectant mothers could enjoy flexible work schedules to prioritize their wellbeing. But since most women must juggle work, personal life, and family responsibilities, fitting in self-care can seem impossible.
That’s where prenatal yoga stretches come in. You don’t need an hour-long session to experience the benefits. Even a quick 10-minute stretch can recharge your energy, ease muscle tension, and boost emotional balance. By incorporating short, intentional breaks into your day, you can significantly support your health and vitality.
How Often Should You Do Prenatal Yoga?
You might be wondering: How often should I do prenatal yoga? The answer lies in consistency over duration. Aim for small, frequent sessions—even just ten minutes daily can make a significant difference. Think of it as puzzle pieces coming together: a little yoga, a short nap, a moment of deep breathing, or a self-massage session can all help you restore and reconnect.
10 Minute Prenatal Yoga Stretches Infographic
Child’s Pose – Balasana
Start in a kneeling position and let your knees open as wide as your mat while keeping your big toes in contact. From here, let your hips sit on your feet (or keep a high seat it it’s more comfortable), resting the forehead on the floor and either extending the arms in front of you or resting them by your sides. Take a few deep breaths, inhaling all the way down into your back and releasing all tensions on the exhale.
Child’s pose is a gentle hip opener and spine lengthener. Abandon your weight to the floor, let go of the tiredness, the worries, the tensions. You are being taken care of.
Extended Puppy Pose – Uttana Shishosana
From Table Top Position (hips over knees and shoulders over wrists), keep your hips aligned vertically with your knees and start walking the hands forward, letting the chest reach towards the ground. Maybe rest your forehead on the floor or maybe rest your chin. Take 5 to 10 breaths in this position and let gravity do the work for you.
Extended Puppy Pose is a heart opening pose that stretches nicely your spine and shoulders, helping to release all the tensions stuck in this area. It also can help you to breathe more deeply by creating more space for the lungs.
One-Legged King Pigeon Pose – Eka Pada Raja Kapotasana
From Plank Pose, place your right knee next to your right hand, and right foot as close as possible to your left hand. Extend the back leg making sure it’s aligned with your hip and let your hips sink towards the floor. You can also place a block or blanket below your right buttock to maintain your hips leveled. Take 5 to 10 deep breaths in this posture and switch side.
Pigeon Pose is a hip opener posture, which is ideal for getting rid of the tension in the lower back and reducing back pain in pregnancy. It can be very useful if you’re suffering from sciatica.
High Lunge Pose Variation with cactus arms – Alanasana
From Plank, bring your right foot in between your hands and press firmly the back foot on the floor, toes tucked. Engage your leg muscles and let your torso rise, arms extended overhead.
Make sure your front knee is not going over the right ankle. Inhale and reach high with your hand, exhale, bend the elbows to 90 degrees and push your chest forward. Repeat this motion combined with the breath for 5 to 10 times and repeat on the left side.
High lunge is a basic posture with many benefits. You’re building strength in your legs while working on your balance and opening your chest and shoulders. This is also a good posture to include in your practice regularly if you’re suffering from sciatica.
Wide-Legged Forward Bend – Prasarita Padottanasana A
From high lunge, straighten your legs and face the side of your mat, both feet parallel. The wider the feet, the easier the posture.
Place your hands flat on the floor on the same line as your feet and let your head reach towards the ground, pressing your inner thighs together and lengthening your spine. Take 5 to 10 breaths in this position.
This posture helps to create space in the groin area, stretching your hips and hamstrings. As the head is below the hips, you will also enjoy the benefits of any inversion. More clarity, less anxiety and nicer skin!
Garland Pose – Malasana
Place your feet mat width apart with the toes facing outwards and then simply let your hips sink towards the floor. If your heels are coming off the floor, you can place a blanket underneath them or you can place a block underneath your hips to sit on.
Place your hands together at your heart center and press the elbows into your shins, opening the chest and lengthening the back. Take a few long deep breaths here.
Garland Pose is one of the top poses to practice during your pregnancy. Opening your hips and strengthening your pelvic floor, helping your body get ready for birth.
Sideways Easy Pose – Parivritta Sukhasana
Sit in an easy seat, shins crossed and a blanket under your buttocks if it feels more comfortable. Let your right hand find the floor next to you and reach your left hand towards your right, trying to open the chest to the ceiling at the same time.
If it feels comfortable, rest your right elbow on the floor to deepen the stretch. Breathe deeply a couple times in your side body and switch sides.
This posture works on your hip flexibility while stretching your side body, liberating more internal space for deep breathing and better oxygenation.
Legs-Up-the-Wall Pose – Viparita Karani
Seat with your body close and parallel to a wall. Lie down on your side, body away from the wall. Then roll onto your back and extend your legs up the wall. If need be, wiggle your hips closer to the wall. You can also place a pillow under your hips if you’re over 30 weeks pregnant. Stay here and relax, breathing mindfully.
This is the pose for heavy legs during pregnancy. You can use it to finish any yoga practice or any time you want to just rest and relax. Your legs will feel lighter and you will feel overall better thanks to the extra amount of blood coming into your upper body.
Featured Video: 10 Minute Prenatal Yoga Stretch & Flow
Conclusion
Incorporating prenatal yoga stretches into your daily routine is one of the most effective ways to manage fatigue during pregnancy. All the pregnancy pains and ailments are not a fatality. There is always a solution to improve your wellbeing and overall comfort. Time being scarce should not have to be a problem either. Plan for yourself little 10 minute self-care dates throughout your day. It’s all about the quality and not the quantity right?!
And know that if you’re struggling with fatigue during your first trimester, it usually gets better as you move forward along your pregnancy.
In the meantime, take as many little breaks as you can!!
Want more short, revitalizing flows for pregnancy? Click here to access our full prenatal yoga course and start nurturing your body and spirit today.
About
Clementine
Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..
