Author: Clementine

How to modify yoga for pregnancy begins with understanding the powerful transformation a woman’s body undergoes during this incredible time. The journey of pregnancy brings about extraordinary physical changes, from increased blood volume to the creation of an entirely new organ—the placenta. The uterus itself expands dramatically, from about 5 to 8 cm to as much as 38 cm in length and 26 cm in width, resulting in the beautiful and visible baby bump. These anatomical and hormonal shifts require conscious adaptations to daily life, including your yoga practice.

Why Yoga Must Evolve During Pregnancy

As your pregnancy progresses, your body continues to change in remarkable ways. Joints soften due to hormonal changes, breasts enlarge, and the center of gravity shifts significantly. These factors influence what is comfortable and safe, both off and on the yoga mat. This is why knowing how to modify yoga for pregnancy is essential for maintaining a supportive, safe, and nurturing practice.

Common Limitations and New Needs

Many daily movements and traditional yoga poses become less accessible as the pregnancy advances. For example:

• Lying on the belly is no longer an option.
• Resting on your back without support may lead to discomfort or compromised circulation.
• Balancing poses can become risky due to your shifting center of gravity.
• Deep backbends may place undue stress on the abdomen.

Recognizing these shifts is the first step in modifying your yoga practice to meet your changing needs.

Smart Tools for Pregnancy Yoga Modifications

The good news? You can absolutely continue to enjoy yoga throughout pregnancy by creatively using props such as:

• Blocks for added height and support
• Blankets or pillows for comfort and joint protection
• Chairs or walls for stability in standing or balancing postures

These tools help maintain the integrity of the poses while ensuring they are tailored to support your evolving body. Learning how to modify yoga for pregnancy involves creativity and a deep respect for what your body needs at each stage.

How to Modify Yoga for Pregnancy – Adapting 10 Common poses

This article focuses on 10 widely practiced yoga poses and shows you exactly how to modify yoga for pregnancy so you can continue your routine safely and comfortably. Each modification prioritizes your comfort, safety, and the unique physiological changes occurring during pregnancy. From gentle twists with ample space for the belly to wide-legged forward folds supported by blocks, these tweaks allow you to maintain mobility, reduce stress, and enjoy the meditative benefits of yoga throughout your trimesters.

10 yoga poses modified for pregnancy infographic

Mountain Pose Modification- Tadasana

The traditional mountain pose is practiced with the feet touching each other. During pregnancy, the body can fall out of balance more easily due to the rapid changes of shape and weight. The solution here is to simply open your feet hip width apart to make sure you are not arching your lower back by tucking the pelvis in to avoid back pain.

Extended Child’s Pose Modification – Balasana

Child’s Pose is a great pose to release the tension in your lower back and relax during a sequence. As your belly grows, open your knees wider to create more space for your abdomen. You can also rest your forehead on a block or blanket to keep your upper body away from the floor.

Four Limbed Staff Pose Modification – Chaturanga Dandasana

You may be able to perform Chaturanga (the yoga “push ups”) normally during the first trimester. But when your belly gets bigger and heavier, it might be a little more tricky. The easy solution is to place your knees on the floor and to engage your lower back to prevent it from arching.  

Extended Triangle Pose Modification – Utthita Trikonasana

Triangle Pose is an amazing stretch for the hips and side body. A simple way to make it more comfortable is to put a block underneath your hand. It will allow you to go deeper into the posture and to create more space for you to twist open.

Bow Pose Modification-Dhanurasana

All the poses on the belly are a big no-no. But it doesn’t mean you have to give up front body stretches. You can replace the traditional bow pose with tiger pose. It will stretch your shoulders and strengthen your leg the same way, as well as being a good balancing exercise accessible during pregnancy.

Garland Pose Modification – Malasana

This is a very great pose to practice throughout your pregnancy as it is a great exercise for birth preparation. If your hips or your calves are too tight, you can make the pose more comfortable by placing a rolled blanket underneath your heels or by sitting down on a block.

Downward Facing Dog Pose Modification – Adho Mukha Svanasana

Downward Facing Dog is a safe pose to practice as it is during pregnancy. But if your wrist are making you suffer when you put weight on them, you can still practice a modified version of this posture. Placing your hands on a chair, walk back until your arms are straight and your upper body is long, keeping the legs extended. Push into your hands to activate the shoulders and let your chest soften towards the floor.

Legs-Up-the-Wall Pose Modification – Viparita Karani

Legs-up-the-Wall can be your solution if you’re experiencing heavy and/or puffy legs during your pregnancy. In the first and most of the second trimester, you can practice it just as it is. But when your belly and baby get bigger and it is no longer comfortable to lie on your back, you can place a blanket or two under your hips to keep them elevated and be able to enjoy this relaxing posture.

One-Legged King Pigeon Pose-Eka Pada Raja Kapotasana

This is another common pose that holds many benefits for pregnant ladies as it helps to open the hips and reduce back pain. You can make it more comfortable by placing a block or blanket underneath your front hip. If you want to fold forward, you can create extra space for your belly by placing another block under your back thigh.

Corpse Pose Modification – Shavasana

As the belly gets bigger and the weight of the baby increases, it can become very uncomfortable to rest for a while on your back. There is also a risk that the weight of the baby presses onto veins responsible to carry the oxygen and energy for the baby so it is better to avoid it from week 30 and onward.

You have several options to pimp up your Shavasana. You can place many pillows under your back to keep the upper body higher than the hips (also works for sleeping). Or reverse, placing enough pillow under your knees and hips to elevate the hips. Or you can lie on your side with a pillow underneath your head and between your thighs. Your pick!

Featured Video: Yoga Pose Modifications For Pregnancy

Conclusion

Pregnancy is not a disease (even though it may feel like one sometimes!) and if you’re experiencing an uncomplicated pregnancy, few things are out of your reach. Like the saying goes “there is no problems, only solutions!”.

You might not be able to practice yoga the way you’re used to or to perform everyday life tasks just like you normally do. But there is always a way around everything, let go of your expectations and let the creative juice flow! And like this other saying goes “this too shall pass”!

You will not be pregnant forever and in no time you will be rolling on your tummy again and getting back on the road to handstanding (or not!)! As always, listen to your body and enjoy your pregnancy!

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..

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..

Embracing the Journey: Pregnant Exercise First Trimester Yoga Flow

Pregnant exercise first trimester routines play a crucial role in laying the foundation for a healthy, joyful pregnancy. As you navigate those early emotional highs and lows—whether you’re awaiting a test result, celebrating a positive one, or processing the overwhelming realization that you’re growing a tiny human—this journey is transformative. If you’re looking for the best way to care for yourself and your baby during this time, embracing a gentle yoga practice in the first trimester is a powerful, nurturing step.

Maybe this is your first pregnancy, maybe it’s not—but no matter your experience, the changes you go through can feel like a complete upheaval. One minute you’re ecstatic, the next you’re anxious. And guess what? All of that is perfectly normal. Welcome to motherhood! This sacred chapter invites you to connect deeply with yourself, to ground your emotions, and to build a strong foundation for the months ahead.

Prioritizing You: The First Step Toward a Healthy Pregnancy

During pregnancy, especially in the first trimester, it’s easy to focus all your energy on doing everything right for your baby. But remember: the best way to care for your little one is to prioritize your own well-being first. As the MECLABS framework teaches, every relationship—especially the one with your growing child—thrives when you give love to yourself first.

Fill up your own cup. Taking care of yourself is not a luxury; it’s a necessity. You deserve to feel good, be supported, and experience peace as your body works hard to nurture new life.

Pregnant Exercise First Trimester – Why It Matters

Your body is undergoing a series of profound changes—physically, hormonally, and emotionally. Incorporating pregnant exercise in the first trimester, particularly prenatal yoga, provides you with the tools to move through this transformation smoothly.

Prenatal yoga isn’t just a fitness trend; it’s a proven method for reducing common pregnancy discomforts, improving circulation, and strengthening the mind-body connection. These practices help you feel grounded, relieve nausea and fatigue, and create space for your baby to grow in a safe and supported way.

10 Pregnancy Pregnancy Stretches Infographic

Mountain Pose – Tadasana

Start by standing at the top of your mat, feet hip width distance apart and toes pointing ahead. Distribute your weight equally among both feet. Lengthen your back like there is a string attached to the top of your head pulling you up. Broaden your shoulders and keep them away from your ears. Arms are slightly stretched by your sides, palms facing the front.

Mountain pose is a great way to improve your posture and feel grounded. As you stand tall, you create space in your body which in return can help you to breathe more deeply, improve your digestion and your overall circulation.

Downward Facing Dog Pose Adho Mukha Svanasana

Place your hands on the floor shoulder width apart and walk your feet to the back of the mat into a plank position. From there start pressing your hips back and up, pushing firmly into your hands and pressing your heels towards the floor. Let your spine get long. Take a couple of deep breaths in this posture.

Downward dog is an excellent stretch for the posterior muscles, helping you get more length in your hamstrings and calves and more space in the hip area. It is also a mild inversion, as your head is below your hips, which can be helpful to prevent headaches and feel calmer and less anxious.

Upward Facing Dog Pose – Urdhva Mukha Svanasana

From the plank position, untuck your toes (top of the feet resting on the ground) and let your hips sink towards the ground. Engage your leg muscles so that your knees and thighs are not touching the floor. Look in front of you, pushing your hands onto the ground and your chest forward but keeping the shoulders relaxed.

Upward Facing Dog strengthens your spine, your arms and legs while stretching your front body. As the pregnancy moves forward and the weight of the baby increases, strong spinal muscles can help prevent back pain and keep a good posture.

Warrior 1 Pose – Virabhadrasana 1

Place your right foot forward, toes pointing ahead. Place your left foot on the back of the mat, at an angle of 45°, aligning the arch of your left foot with the right heel. Let your front knee bend until your knee is above your right ankle. Press firmly into your back foot and let the hips rotate toward the front of the mat. Lift your hands up above you. Take 5 to 10 breaths in this posture and repeat on the other side.

Warrior 1 is grounding and strength building for the legs, arms, shoulders and back. A great posture that can help you feel more confident and powerful. This pose stretches the calves, upper body, and psoas ( creating more space in your groin area).

Goddess Pose – Utkata Konasana

Open the legs wide and let both feet turn outward. Let the knees bend until they are above your ankles. Make sure the knees and feet are pointing in the same direction. Extend your arms up above your head. Take 5 to 10 deep breaths in this posture, letting the fire build up in your legs and hips.

This is one of the best poses for pregnancy. Time to let your inner goddess shine! This posture will strengthen your legs while stretching your groin and hips improving blood circulation in this area of the body (so more space and nutrients for your baby).

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.

Wide-Angle Seated Forward Bend Pose Upavishta Konasana

Seat with your legs extended wide. Press the floor behind you with your hands to get some length in the spine. If you feel comfortable, start walking your hands in front of you, letting your chest get closer to the ground and lengthening the spine. Take long deep breaths in this posture, focusing your attention on the stretching feeling in the hip area. 

We store so many emotions and tensions in the pelvic area. Stretches like Wide-Angle Seated Forward Bend can help to consciously release those tensions and find more space physically and emotionally. 

Bound Angle Pose – Baddha Konasana

From a seated position with your legs extended in front of you bring the heels towards your hips and let the knees open towards the ground. Gently press the soles of your feet together and interlace your fingers around your toes. Lengthen your spine while keeping your knees as open as possible and bring your chin slightly towards your chest to feel the stretch up to the back of your neck. Take 5 to 10 breaths here.

This is another one of the top poses to support your pregnancy. It creates space in your hip area and promotes good circulation of blood and energy. The more open and flexible your hips are, the more you will be able to enjoy a pain free pregnancy and easy delivery.

One-Legged Wind Relieving Pose – Eka Pada Pavana Muktasana

Lie down on the mat with your feet extended. Bring your right knee into your chest and interlace your fingers around your knee. Keep the left leg extended and actively press your right knee towards your armpit using your arms. Take 5 to 10 breaths here and repeat on the other side.

A perfect posture to release any tension in the lower back and stimulate digestion. As the pregnancy moves forward, the digestive system is pushed up and practicing this pose regularly is a good way to keep you going (to the bathroom!).

Corpse Pose – Shavasana

Lie down on the mat with your legs slightly open and feet turned outward. Rest your hands by your side, palms facing up or place them on your belly. If it feels more comfortable, you can also roll a blanket and place it underneath your knees. Try to make yourself as comfortable as possible. Stay as long as you want in this posture, taking your time to get out of it before returning to your daily activities.

Shavasana is also one of the top poses for pregnancy. Learning to relax is often overlooked but so important to keep your energy level up and your emotional state balanced.

As you lie down, you let go of everything that no longer serves you, all the physical, mental and emotional tensions. And as you emerge, you are refreshed and recharged. Self care has never felt so good!

Featured Video: Very Good Pregnancy Stretches First Trimester

Conclusion

During your everyday life throughout your yoga practice (whether you’re a beginner or not), try to pay extra attention to how you’re feeling.

Check in with yourself regularly. Are you feeling tired? Take a break, nap, do some relaxation. Feeling hungry? Eat a healthy, nutrient packed meal. Feeling too tight during a stretch? Don’t push it. Pregnant exercise first trimester is about listening to your body and honouring it. Feeling overwhelmed by a wave of pregnancy hormonal craziness? Let it all out!!!

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..

Are You Dealing with Rhinitis During Pregnancy? Here’s What You Need to Know

If you’re struggling with a runny or stuffy nose while expecting and there’s no sign of a cold or allergies, you might be facing rhinitis during pregnancy. This common yet often overlooked condition can begin in the first trimester but is most prevalent during the second and third. Affecting about 20% of pregnant women, rhinitis during pregnancy can linger for six weeks or longer and typically vanishes soon after delivery. For some women, it’s inevitable; for others, they may not experience it at all—it truly is a pregnancy lottery.

What Causes Rhinitis During Pregnancy?

Rhinitis during pregnancy is likely triggered by hormonal changes. Elevated levels of hormones such as estrogen can cause the blood vessels in your nasal passages to expand. This leads to swelling in the mucous membranes and stimulates your glands to produce more mucus, which results in nasal congestion and a constant runny nose.

This isn’t an infection and isn’t harmful to you or your baby, but it can make breathing through your nose more difficult and disturb your sleep. Fortunately, while you may not be able to stop it completely, you can take steps to ease the symptoms.

Simple Remedies to Alleviate Rhinitis During Pregnancy

• Nasal Strips for Easier Breathing: Many women find relief by using over-the-counter nasal strips. These strips gently open the nostrils, making it easier to breathe through the nose without medication.
• Elevate Your Upper Body: Sleeping with an extra pillow or elevating the upper part of your body can help reduce nasal swelling and promote better airflow while you rest.
• Try a Neti Pot for Nasal Irrigation: A neti pot can be a safe and effective way to flush out excess mucus and allergens. Use it daily, especially before bedtime, to clear your nasal passages. 

When to Seek Medical Advice

While rhinitis during pregnancy is generally harmless, consult your healthcare provider if you experience:

• Nosebleeds
• Facial pain
• Thick, discolored nasal discharge
• Symptoms lasting more than 6 weeks without improvement

These may indicate a more serious condition that needs medical attention.

TRAINING TYPE: INSTRUCTIONAL 

CATEGORY:YOGA

SUBCATEGORY:PREGNANCY  

PLANNED TIME:5 MINUTES

LEVEL:ALL LEVELS  

PROPS:NONE

What are the benefits of Nadi Shodhana or alternate nostril breathing for rhinitus during pregnancy?

Nadi Shodhana or Alternate Nostril breathing. It is a powerful technique that helps reduce stress and anxiety, soothe the nervous system, balance hormones and support clear and balanced respiratory channels.

When your nose is blocked for a long time and you can only breathe through one nostril it creates an imbalance in the subtle channels of the mind and body, which can lead to you feeling more tired and/or unsettled.

By breathing alternatively through your left and right nostril, you recreate the natural balance of the body. I recommend that you clean your nose with a neti pot before doing this exercise if your nose is really blocked.

Nadi Shodhana – Alternate Nostril Breathing

 

Start by sitting in a comfortable seated position that allows your back to be upright. You may sit on a chair or put a pillow underneath your hips if your sitting on the floor. Whatever works best for you. 

Place your right hand if front of your nose and with your thumb block your right nostril. 

Inhale through the left nostril and then block the left nostril with your 4th finger, freeing up your right one. Exhale through the right nostril and then inhale through the right nostril. 

Block your right nostril with your thumb and free your left one. Exhale through your left nostril. This is one round. 

Try to practice this technique for 5 minutes or 25 rounds

Featured Video: Yoga Exercise For Blocked Nose In Pregnancy

Conclusion

I hope this breathing technique will help you feel better if you’re suffering from gestational rhinitis. The good news is that this condition automatically disappears once your baby is born. In the meantime breathe (pun intended), this too shall pass!

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..

If you’re searching for a nadi shodhana pregnancy blocked nose remedy, you’re likely dealing with a frustrating case of pregnancy rhinitis. Many expectant mothers experience a runny or stuffy nose during pregnancy, even when they have no signs of a cold or allergy. This common condition affects around 20% of pregnant women, especially in the second and third trimesters, and can persist for weeks—usually resolving after childbirth.

What Causes Pregnancy Rhinitis?

Pregnancy rhinitis is believed to be linked to hormonal changes that increase blood flow and mucus production in the nasal passages. These changes cause your nasal tissues to swell and glands to become more active, making it harder to breathe through your nose. While you can’t fully prevent it, there are natural remedies to ease the discomfort and restore clearer breathing.

Breathing Freely: Why Nadi Shodhana Helps

Nadi Shodhana, also known as alternate nostril breathing, is a yogic technique highly effective in promoting balanced energy and clearer nasal passages. As a natural nadi shodhana pregnancy blocked nose remedy, it helps reduce congestion by calming the nervous system and enhancing airflow through the nostrils.

TRAINING TYPE: INSTRUCTIONAL 

CATEGORY:YOGA

SUBCATEGORY:PREGNANCY  

PLANNED TIME:5 MINUTES

LEVEL:ALL LEVELS  

PROPS:NONE

Nadi Shodhana pregnancy blocked nose remedy – What are the benefits?

Nadi Shodhana or Alternate Nostril breathing. It is a powerful technique that helps reduce stress and anxiety, soothe the nervous system, balance hormones and support clear and balanced respiratory channels.

When your nose is blocked for a long time and you can only breathe through one nostril it creates an imbalance in the subtle channels of the mind and body, which can lead to you feeling more tired and/or unsettled.

By breathing alternatively through your left and right nostril, you recreate the natural balance of the body. I recommend that you clean your nose with a neti pot before doing this exercise if your nose is really blocked.

Nadi Shodhana – Alternate Nostril Breathing

Start by sitting in a comfortable seated position that allows your back to be upright. You may sit on a chair or put a pillow underneath your hips if your sitting on the floor. Whatever works best for you. 

Place your right hand if front of your nose and with your thumb block your right nostril. 

Inhale through the left nostril and then block the left nostril with your 4th finger, freeing up your right one. Exhale through the right nostril and then inhale through the right nostril. 

Block your right nostril with your thumb and free your left one. Exhale through your left nostril. This is one round. 

Try to practice this technique for 5 minutes or 25 rounds

Featured Video: Yoga Exercise For Blocked Nose In Pregnancy

Conclusion

I hope this breathing technique will help you feel better if you’re suffering from gestational rhinitis. The good news is that this condition automatically disappears once your baby is born. In the meantime breathe (pun intended), this too shall pass!

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..