Busy Mamma’s Pregnancy Yoga

  • Pregnancy yoga shoulder loosening pose

    Pregnancy yoga: stretching

    New to yoga but want to include it in your healthy pregnancy? Try these simple pregnancy yoga poses that focus on stretching and breathing techniques

    Deep breathing combined with stretching exercises increases your energy flow and improves your blood circulation! Start by sitting cross legged on your mat or in the basic kneeling position with your spine straight and weight centred.

    Pregnancy yoga poses stretching shoulders

    Keep your shoulders down and chest open. Interlace your fingers and put your hands under your chin, lifting your elbows high, inhale deeply.
    Drop your chin to your chest, exhale and straighten your arms out in front of your, fingers still interlaced.
    Now inhale again as you lift your arms up behind your ears, palms to the ceiling. Exhale as you let your arms drop to your sides.
    Repeat, holding the upward stretch as long as feels comfortable.
    You may prefer to do this stretch standing with your spine straight and feet together.

    FittaMamma tip: Pregnancy yoga classes are a real benefit if you can find a suitable class but including a few simple pregnancy yoga poses in your daily life will help you to relax and prepare for the birth of your baby. Follow these pregnancy yoga videos if you can’t get to a dedicated class!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga cat cow pose

    Pregnancy yoga: The cat pose

    Want to try pregnancy yoga? Including cat pose helps to loosen your back and with labour pain!

    This is a great pregnancy yoga pose for releasing tension in the upper back and shoulders and taking the pressure of your baby off your spine. Take it slowly and don’t spend too long in one position.
    Start on your hands and knees, palms facing down below your shoulders and finger tips facing away from your body. Keep your knees under your hips and your back flat. Breathe deeply.

    Pregnancy yoga cat pose technique

    Exhale, press your palms into the floor and arch your back upwards, lowering your head so you look towards your legs. Pause in this position.
    Inhale slowly and deeply and gradually lower all your spine, starting at the base and moving vertebrae by vertebrae until you reach your chest. Lift your head, look upwards and gently stretch out your neck.
    Alternate these movements, smoothly lifting and lowering your back, without jerking.
    Take it one step further:
    ​To sharpen your concentration and develop your balance add an extra stretch to this pose.

    pregnancy yoga cat pose step two

    From the starting position on hands and knees inhale deeply and bring your right leg up and parallel to the ground. Keeping your leg muscles engaged and your balance steady bring your left arm up and stretch it out in front of you.
    Breathe deeply, hold the pose and return to the starting position before repeating on the other side.
    As ever, stay within your limits! If you feel uncomfortable or unbalanced just enjoy the simple cat stretch.

    FittaMamma Tip: If you can’t get to a pregnancy yoga class these simple exercises can be easily practised at home – follow these pregnancy yoga videos for more advice and sequences to follow. Some sources recommend the cat stretch during and between contractions to help lessen the discomfort of labour!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga child pose

    Pregnancy yoga: the child pose

    Of all the pregnancy yoga poses child pose is the easiest for one to include in a session of yoga for pregnant women! Great for you and the baby!

    This is one of our favourite pregnancy yoga poses as it takes the weight of the baby off your spine completely, releasing your spinal muscles and increasing the mobility of your pelvic joints. At the same time it releases tension in the hip joints and groin and can help circulation to the pelvic area. It’s also very comfortable and relaxing!

    pregnancy yoga child pose

    Start by kneeling on a folded blanket with your knees as wide apart as possible, feet turned inwards and following the curves of your buttocks.
    Focus on the normal rhythm of your breathing, releasing the tension in your lower back and sitting deep into your pelvis.
    Circle your shoulders loosely, relax your arms and let your chin drop down slightly to relax your neck.
    Come forward slowly, moving from the hips, lengthening your back without bending your spine.
    Place your palms on the floor with your arms straight and focus on lengthening your spine from the back of your neck towards your coccyx. Go as far forward as you feel comfortable, stretching your arms out in front of you and, if you can do so without any strain, place your forehead on the floor.
    Come up slowly when you are ready to do so.

    Remember – it’s not about how low down you go in this pose. Just focus on the making sure your back feels loose and comfortable all along its length. Lean over a large cushion or bean bag if you find this more relaxing. For more relaxing pregnancy yoga poses follow this video!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga back stretch

    Pregnancy yoga: the cow pose

    Looking for pregnancy yoga poses to help enjoy a healthy pregnancy? Try cow pose to ease back pain, a perfect pregnant women yoga pose!

    Stiffness in your shoulders is very common. Sitting at a desk and using a computer, driving or carrying a toddler can often result in stiff shoulders. What’s more, many of us tense our shoulders when we’re stressed. Add in the weight of enlarged breasts and changes to your posture as your baby grows and even the most healthy pregnant woman is likely to suffer from achy shoulders from time to time.

    The Cow Pose is a simple pregnancy yoga posture that will help make more space for your breathing and release the tension in your upper back and shoulders.

    pregnancy yoga cow pose
    In a kneeling position, breathe out and lengthen your back, rolling your shoulders gently to release them.
    Stretch your right arm up, bend your elbow and drop your hand down the back of your neck.
    Now reach up behind your back with your left hand, reaching as high as you can so the fingers of both hands meet. If they don’t touch, try holding a yoga belt with your right hand reaching for the belt with your left hand, working your hands as close together as you can without straining.

    Hold the pose for about a minute, lengthening your lower back and neck and breathing deeply. Make sure you keep your neck free and don’t allow your arm to push against your head.

    Release both arms, breathe deeply and relax for a minute before repeating on the other side.

    FittaMamma Tip:
    Choose our FittaMamma High Support Maternity Top to help alleviate the weight of your boobs and bump if you think your posture is being affected by your pregnancy

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga downward facing dog

    Pregnancy yoga: downward facing dog

    Downward facing dog  can be a great yoga pose for pregnant women! You just have to be careful, read more on how to include it in your prenatal yoga sequence safely!

    This is a lovely stretch for easing out any stiffness in the back of your legs and stretching out your back and shoulders. Inverted yoga poses in pregnancy affect your blood circulation and can make you feel less tired – some sources even suggest that the downward dog will improve your mood and feelings of well-being.

    pregnancy yoga poses downward facing dog

    But, if you feel light-headed or dizzy when doing this pose then simply avoid it.
    Start on all fours, palms under your shoulders, knees under your hips. Tuck your toes under and spread you fingers wide. Exhale and straighten your arms and legs, pushing your tailbone towards the ceiling.
    Allow your neck and shoulders to relax and push down towards your heels, trying to get them as close to the floor as possible.
    Come back into the resting position on all fours and wait for a half a minute or so before repeating the pose.
    Don’t hold the pose for longer than it feels comfortable. Make sure you use a yoga mat or a work on a hard non-slip surface.

    FittaMamma Tip: I know we’re biased but our FittaSupport Maternity Exercise Leggings or Supportive pregnancy exercise Capris will stay with you when you do this pregnancy yoga pose and won’t either fall down or let in the breezes around your bump!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga squat pose

    Pregnancy yoga: garland pose

    Want help preparing for labour?  Pregnancy Yoga can help prepare you for giving birth, just use these simple poses during your pregnancy!

    This is a real mainstay of pregnancy yoga, opening up your pelvis and hip joints and stretching your perineum. In the last few weeks of your pregnancy it will encourage your baby’s head to engage in preparation for birth. You may not have squatted since you were a toddler but all children adopt this pose naturally when they first learn to walk! It’s also a comfortable birthing position offering the ideal angle for the baby’s descent and making use of gravity to help the process.

    pregnancy yoga garland pose

    If you can’t manage a full squat, practise by squatting on a low stool or yoga blocks.
    Stand with your feet about shoulder width apart, keep them flat on the floor and simply lower yourself into a squat – resting your buttocks on the yoga blocks if it’s more comfortable.
    You may prefer to keep a block, or a rolled yoga mat under your heels – or hold onto something (or someone) secure.
    Squatting will lengthen and relax the muscles in your back, buttocks and pelvic floor improving the blood flow to the whole pelvic area whilst at the same time relaxing and stretching the perineal tissues – all excellent preparation for labour.
    Try dropping into a squat instead of bending over when you go to pick something up so it becomes easier and more comfortable and natural to maintain the pose.

    For more prenatal yoga poses to help prepare your body for giving birth follow these pregnancy yoga videos regularly in the last  few weeks!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga seated pose

    Pregnancy yoga: seated poses

    Want simple pregnancy yoga poses to help enjoy a healthy pregnancy? Try these seated poses to ease back tension, an ideal pregnant women yoga pose!

    We’re great fans of this core yoga pose for pregnant women – practise it whenever possible! It will help open up your pelvis to make space for your baby, improve the mobility of your hip joints ready for birth and is good for easing any tension in your neck and shoulders.

    pregnancy yoga seated poses

    Start with you back against a wall (or a partner) legs stretched out in front of you. Now spread your legs as wide as possible, just as far as feels comfortable without over-stretching.
    Move away from the wall to lean back onto your hands and then lean forward slightly, placing your hands on the floor in front of you. Keep your weight focussed on your sitting bones and hips. Breathe deeply as you return to an upright position.
    Extend your legs away from you, stretching your heels out and turning your toes up towards the ceiling and let your hands rest on your thighs. Continue to breathe, lengthening your spine whilst keeping your pelvis firmly grounded on the floor.

    FittaMamma tip: This is good pregnancy yoga pose that you can practise regularly as it becomes more comfortable. There’s nothing to stop you sitting in this position when you’re watching the television, reading a book or playing on the floor with your toddler.

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga back stretch

    Pregnancy yoga: shoulder release

    Want to try pregnancy yoga? Including shoulder releasing poses helps to loosen your back, neck and arms! Ideal to include in your active pregnancy!

    It’s so easy to hold tension in your neck and shoulders, especially if you are still working and spending too much time at your computer.

    pregnancy yoga to loosen shoulders

    We’ve included this in our pregnancy yoga section but it’s a really easy exercise to release the stiffness and tension in your neck and shoulders even if you don’t do any other yoga for pregnancy poses at all.
    Kneel on the floor, sitting back firmly on your heels, back straight and head aligned to your back and neck. Make sure your face is relaxed, open your mouth wide and close again to let the muscles relax in your jaw.
    Inhale and take your shoulders up high towards your ears. As you exhale drop your shoulders down, pushing your shoulder blades together and opening out your chest. Inhale again bringing your shoulders forwards and up again in a smooth circular motion.
    Repeat a few times until the stiffness starts to leave your body, breathing deeply and keeping your arms relaxed.

    FittaMamma tip: Maintaining a good posture helps prevent the build up of tension in your shoulders. Our High Support top is ideal for helping to keep your back straight and easing the weight of your bump.

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga side stretch

    Pregnancy Yoga: Side bend poses

    Need easy pregnancy yoga poses to help enjoy a healthy pregnancy? Try these side stretch poses for flexibility and moblity!

    If you’re comfortable sitting with your legs wide take the pose one step further and include a side bend. This stretches your oblique abdominal and side muscles, lengthens the spine and expands your chest. It should be a comfortable exercise when pregnant but avoid straining and build up to the full posture gradually – only stretch within your limit!

    pregnancy yoga side bend poses

    Start in the sitting position with your legs wide apart and your buttocks and hips firmly on the floor. Breathe deeply lengthening your spine and filling your upper body with each inhalation. Keep breathing gently and rhythmically and bend to the right, extending your right arm towards your right foot.
    Bring your left arm up and over your head as far as feels comfortable. Remember to carry on breathing and make sure your hips and buttocks stay firmly grounded. Don’t go any further than you can without straining.
    Relax into the stretch and hold it for around half a minute before gently releasing and repeating the exercise on the other side.

    FittaMamma Tip: If you’ve got into the habit of sitting with your legs wide it’s easy to add this lovely stretchy extension to the pose – you’ll be opening up your hips and pelvis ready for birth and stretching your spine and side muscle as well.

    For more pregnancy yoga sequences to make you feel more comfortable follow our pregnancy yoga videos here!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

  • Pregnancy yoga stretch

    Pregnancy Yoga: Breathe and Stretch

    New to yoga but want to include it in your healthy pregnancy? These simple pregnancy yoga poses focus on breathing techniques, also ideal for labour

    Our FittaMamma expert Claire believes that if you only have a few minutes to devote to yoga in pregnancy then spending some time breathing is most beneficial.


    Slowing your breathing to an even pace whilst increasing the depth of each breath acts as a natural tranquilliser whilst increasing your lung capacity will help to relieve fatigue and hypertension. When people are fearful or panicky their breathing becomes shallow and ineffective whilst long slow breathing can release tension and help reduce stress and anxiety.
    Sit comfortably cross legged on the floor, in tailor pose or upright in a chair with both feet flat on the floor. Make sure your spine is straight and your head is in line with your neck and back. Relax the muscles in your face, your neck and shoulders.
    Concentrate on your navel and inhale deeply through your nose taking your arms up slowly around your body as your breath moves to fill your lungs. Continue to inhale, lifting your arms up until your fingertips meet. Clasp your fingertips together, palms towards the ceiling and look upwards towards your fingers. Release your arms and exhale, bringing your hands back to your knees. Repeat 5 or 10 times.

    Keep the movements and your breathing smooth and steady.

    You can do this one at your desk if you’re still at work! For more yoga breathing techniques follow these pregnancy yoga videos, they will help you calm any anxiety, sleep better and prepare for labour!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you, but never riding up or exposing you. However  you practice 🧘

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