With all the changes your body goes through during pregnancy—most of which you have no control over— pregnancy arm workout yoga poses are an amazing way to stay connected to your body. They help you feel empowered, grounded, and stronger through each trimester. Not only will you build strength, but you’ll also support your growing baby and feel more in control of how those changes show up physically.
Of course, staying active is only part of the equation. Exercise is most effective when paired with a nourishing diet. Try to avoid heavily processed foods and focus instead on fresh fruits, vegetables, whole grains, and healthy fats. When your nutrition is on track, your movement practice will amplify the benefits—reducing pregnancy-related discomfort like back pain and improving your overall mood and energy.
A well-rounded workout routine during pregnancy can also help prevent excessive weight gain and reduce the likelihood of your baby growing too large, which may ease the delivery process.
What’s the Best Way to Work Out Your Arms While Pregnant?
In this article, I’ll guide you through a simple and effective pregnancy arm workout yoga poses that are gentle to stretch and strengthen. These exercises are designed to:
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Build upper body strength
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Improve posture and balance
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Engage your core safely
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Boost circulation and energy levels
No equipment is needed, and you can do it from the comfort of your home.
Pregnancy Arm Workout Yoga Poses No Weights Infographic
Arms Circles and Pulses
Start standing up, feet hip-width apart and the back straight. Extend your arms by your side and start moving them in small circles. 30 seconds in one direction and 30 seconds in the other. Then start making a pulsing motion thumbs up for 30 seconds and thumbs down for 30 seconds.
This will warm up your arms and target your deltoids.
Four Limbed Staff Pose – Chaturanga Dandasana
Start in a plank position or a plank position with your knees down. Keep your body in line, hips leveled with the rest of the body and core engaged. Do a set of 10 push-ups. If you place your hands close to your body.
You will be working out the triceps. If the hands are placed wider, it will workout the pectorals.
Plank Pose Utthita – Chaturanga Dandasana
Place your body in a high plank position. If your wrists are painful place your forearms on the floor.
Hold the position between 30 seconds and one minute, breathing deeply and keeping the hips leveled.
Dolphin Plank Pose – Makara Adho Mukha Svanasana
Do a plank position with your forearms on the floor. Let your body tilt forward and backward to build strength in your shoulders. Hold the position between 30 seconds and one minute moving back and forth, breathing deeply and keeping the hips leveled.
Side Plank Pose Variation – Vasisthasana on forearms
From the forearm plank position, let both feet fall to their right side, maybe stacking them one on top of the other or keeping them separate if it helps your balance. Raise your left arm in the air. Opening your chest to the side and raising your hips high.
Stay for 30 seconds and repeat on the other side.
Downward Facing Dog Pose – Adho Mukha Svanasana
From a table top position, tuck your toes and raise your hips up and back into a downward facing dog. Extend your legs and firmly press the hands on the floor, opening your chest and your shoulders. Breathe deeply in this posture for 5 to 10 breaths.
After this exercise, start over from the top to perform the second set, taking the time you need to rest. When it’s done move on to the arm stretches.
Arms Stretches
Taking a comfortable seated position, stretch your right arm across your chest and hook it with your left elbow, pulling your arm close to your body. Then raise your right arm up and bend your elbow to rest your right hand on the back of your neck or between your shoulder blades.
With your left hand, gently pull your right elbow towards the left. Take a couple of slow deep breaths in each position and then change side.
Featured Video: Killer Prenatal Arm Workout No Weights
Conclusion on Pregnancy Arm Workout Yoga Poses
When it comes to building strength during pregnancy, especially with pregnancy arm workout yoga poses, consistency is more important than intensity. Short, regular workouts will benefit you far more than one long session here and there. Your body thrives on rhythm and routine.
Set realistic goals for how many times a week you want to move—maybe it’s 3 quick sessions to start. Write them down and track your progress. As your energy and strength improve, you can gradually increase the frequency or duration. The most important thing is to listen to your body.
Some days you’ll feel energized and powerful. Other days, not so much—and that’s okay. Adapt the intensity and length of your workouts based on how you’re feeling, but try to keep showing up. That’s how you build a sustainable habit.
And if you need a little extra motivation, find a workout buddy! Moving your body is always more fun with a partner by your side.
If you’re ready to take things further, check out our prenatal course, click the link here to learn more and join us!
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..
