My Blissful Experience with Pregnancy Yoga – By Yoga Expert Apurvaa

pregnancy yoga

So, I am all excited and overwhelmed from my experience of yoga and I can’t wait to share it with you. Yes, I have had my share of freak-outs and anxiety but the precious gift of Yoga has kept me going good. Post pregnancy now, as I have found the time, I am here to share my experience about how motherhood has graced me with its bliss.

There is a serious discovery I came across with regard to yoga. There’s a misconception that you can’t conceive, if you do Yoga. And that’s the reason many women leave yoga in-between because they want to enter the phase of motherhood.

Many suggested me to stay away from yoga when I was trying to conceive. People suggested that yoga would come in the way of conception. I got a little apprehensive but my faith in Yoga was pretty solid. It had been so since a long time so I decided to practice it regardless, and I am thankful that I did so. It is indeed a misconception, I realized later. I did not even feel any discomfort while I was trying to conceive. It so happened after 7 weeks of pregnancy when I returned from our yoga retreat that I felt a little nauseous. Till then I was performing all my yogic kriyas and postures fluently.

My yogic journey during pregnancy

Discovery of the fact that I was pregnant elated me. I was happy, very happy; felt a bliss that I had never ever felt before. Only little nausea gave me the low of my first trimester, but there was no apparent morning sickness. Yet I had to be careful and avoid excessive physical postures in yoga based on my doctor’s advice. My ultrasound indicated a low placenta. I guess Motherhood requires some real sacrifices. Yes, it was a real sacrifice for me because I have loved yoga ever since I was a child. This is something I cannot skip. I may skip food even but not yoga. It was the time to compromise with royal happiness. Although I missed Yoga. Even my students missed me in their daily yoga sessions, but they cooperated well.

Then came the jubilant and liberating second trimester and Voila. I was allowed to practice yoga and even travel. My ultrasound reports indicated a rise in placenta in an improved position. This is how I went on to my Pranayama and Asanas. I would like to share them with you in detail.

To start with, in the first trimester, the primal pranayama was Nadi Shodhan Pranayam. It was the main basis to elevate my moods and manage my mood swings and cravings. It also maintained my body temperature.

In the second trimester I started standing yogic postures like Tadasana, Vriksh modified Garuda, Trikonasana and Warrior Asana 1 and 2

Standing postures which I undertook were Titli Asana, Supta Baddha Kona, modified Parivrtta Janu Sirsasana, modified Bhoonaman, and Gomukhasana.

Here are pictures of some of the asanas to help you identify better.

Pregnancy yoga

Badhakon Asana

Pregnancy yoga

Side Stretch

Pregnancy yoga

Warrior 1

Pregnancy yoga

Marjari Asana

Pregnancy yoga

Garuda Asana Modified

Pregnancy yoga


The kneeling Asanas which I undertook were Bilao, Shashank Asana while keeping the knees wide, and Vyaghra. Another two kneeling Asana, extremely helpful for relieving backache is worth mention here- the Supine Asana and the Setubandh Asana.

At this time something bottlenecked me. It was the occurrence of Coccydynia, meaning tenderness in my tailbone. It made it very difficult for me to sit straight. This condition lasted for a few weeks and it was in this period that I had to hold back my yoga practice. I resorted to Pilates ball exercises but could not distance myself from my exercise regimen. It was something that gave me energy. I managed my back with Pilates and Setu Bandhasana.

I was led on to my third semester of pregnancy. The third semester is crucial as the baby positions itself and engages the head into the pelvis. Knowing this, I was slightly more anxious but careful. I increased my Nadishodhan Pranayama duration and combined a few asanas like Setu Bandha and Konasana.

I am sharing some second and third trimester yoga poses. But be careful as to not practice them without the permission of your doctor and have some supervision around while practicing.

1. Adho Mukha Svanasana

Pregnancy yoga

2 Bilao Asana

Pregnancy yoga

3. Matsya Asana

pregnancy yoga

4. Modified Vashishtha Asana or Side Plank

Pregnancy yoga

5. Happy Baby Pose

Pregnancy yoga

7. Modified Bhoonaman

Pregnancy yoga

8. Setu Bandha

Pregnancy yoga

Post 35th week, my yoga routine was inclusive of duck walk or Kaak Gati. This would help prepare my pelvis for the big day. It’s important to make sure you work towards strengthening your lower body for childbirth, spare the rising frequency of caesarean operations these days.

Here is some useful advice:

Every woman’s body is different anatomically and thus your experience during your pregnancy would differ from the set of general rules. Try not to over-analyze your body-condition and generalize any yogic postures during this phase.

Also, don’t Google too much as it would not really be helpful all the time, rather would lead to increase your anxiety levels, especially at the time when you experience Braxton Hicks. Braxton Hicks means false labor.

I am grateful for the wonderful support and advice I have had during my pregnancy tenure. I was gifted with a special modified Surya Namaskar for pregnancy. I owe this to my physiotherapist and fitness expert Manishika at Mama Mia, Fortis Hospital, Shalimar Bagh.

Here’s a video of modified Surya Namaskar.

As I entered the 8th month, I joined a class, especially for pregnancy yoga. It was so much fun to learn things from a new point.

So I took yoga along all throughout my pregnancy successfully and that lead to successful and blissful delivery.

It was 38 weeks and 5 days when on 31st January I experienced mild labor pains. After about 12 hours of cramps, I delivered. I had my beautiful girl in my hands on 1st February 2018. Yes, indeed it was a normal delivery and quite a smooth one.

I am grateful to the expertise and efforts of my doctor Poonam Lata Singh for being there by my side physically and emotionally at the crucial time of labor.

Please note: Pregnancy experiences being quite individualistic, this was my experience I have shared, but the poses or health conditions may differ for each pregnant women depending upon their pre-pregnancy fitness levels.

So if you are practicing pregnancy yoga, do so under the supervision of an expert. If you are an expecting mother who wants to perform yoga during this crucial period, you can book an online video consultation with me that is going to benefit you and the child immensely.

All the best. Wish you all happiness and love!

Disclaimer: The content on HealthTime is for educational and informational purposes only. Do not consider this as medical advice. Use the content in consultation with a certified healthcare professional.

Apurvaa's journey towards yoga started at the age of 9, after she got inspired by watching her mother practicing yoga. At the age of 22, this professional Jazz dancer turned her daily yoga practice into devotion, which paved path to learning Hatha yoga professionally in 2010 from the renowned Yoga school, The Yoga Guru Academy. Since then, Apurvaa has been taking personal and group power sessions. She is licensed to train 100, 200 and 500 levels, and is the exclusive holder of North and Delhi branch of Ma School of Transformation. Apurvaa excels at teaching Power Yoga, Life Transformational Yoga, Flow Hatha Yoga, and guided meditation.


Please enter your comment!
Please enter your name here