By the sixth month of pregnancy, expectant mothers are well into the second trimester, often experiencing more energy and comfort compared to the early stages. However, the growing belly and shifts in the body’s center of gravity may cause new physical challenges, such as backaches, leg cramps, and swelling. Practicing yoga during this stage is an excellent way to stay active, reduce discomfort, and prepare the body for childbirth.
This article will guide you through the 10 best yoga poses for the sixth month of pregnancy, offering gentle stretches, relaxation, and strength-building practices that are safe and beneficial.
10 Best Yoga Poses for the Sixth Month of Pregnancy
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow pose is a gentle, flowing movement between two postures that helps relieve tension in the lower back and spine, areas that often carry more strain as the belly grows.
Benefits:
Stretches the back and neck
Increases flexibility in the spine
Eases tension in the lower back
Promotes fluid movement and breath coordination
How to do it:
Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
Inhale, dropping your belly down as you lift your head and chest (Cow Pose).
Exhale, arching your back and tucking your chin toward your chest (Cat Pose).
Continue moving with your breath for several rounds, flowing gently between the two poses.
2. Goddess Pose (Utkata Konasana)
Goddess Pose is a powerful standing posture that opens the hips, strengthens the legs, and helps improve balance—an important skill as the body adjusts to carrying extra weight during pregnancy.
Benefits:
Strengthens the legs, glutes, and core
Opens the hips and inner thighs
Encourages proper alignment of the pelvis
Improves stamina and endurance
How to do it:
Stand with your feet wide apart and toes pointing out at a 45-degree angle.
Bend your knees deeply, lowering your hips into a squat position while keeping your back straight.
Bring your arms into a “goal post” position, with elbows bent and palms facing forward.
Hold the pose for several breaths, focusing on strength and stability in your legs and hips.
3. Supported Bridge Pose (Setu Bandhasana)
Bridge Pose, when supported with a bolster or block, is a gentle backbend that helps alleviate back pain, open the chest, and improve circulation. It also strengthens the lower body without putting strain on the abdomen.
Benefits:
Strengthens the glutes and hamstrings
Opens the chest and shoulders
Relieves tension in the lower back
Improves circulation to the pelvis
How to do it:
Lie on your back with your knees bent and feet hip-width apart.
Place a bolster or block under your sacrum (lower back) for support.
Press into your feet to lift your hips, resting them on the bolster.
Allow your chest to open and relax your shoulders.
Stay here for several breaths, then gently lower your hips back down.
4. Warrior II Pose (Virabhadrasana II)
Warrior II is a standing pose that helps build strength and stability in the legs, hips, and core. It also promotes focus and balance, essential skills as the body continues to change during pregnancy.
Benefits:
Strengthens the legs and hips
Increases endurance and stamina
Opens the chest and shoulders
Promotes stability and focus
How to do it:
Stand with your feet wide apart.
Turn your right foot out at a 90-degree angle and bend your right knee, keeping it directly over your ankle.
Extend your arms parallel to the floor, reaching through your fingertips.
Keep your torso upright and gaze over your front hand.
Hold for several breaths before switching sides.
5. Child’s Pose (Balasana)
Child’s Pose is a restorative posture that provides a gentle stretch for the hips, thighs, and back. It’s also an opportunity to relax and focus on deep, calming breaths, which can be beneficial during pregnancy.
Benefits:
Stretches the hips, thighs, and lower back
Relieves tension and fatigue
Promotes relaxation and mindfulness
Can help ease pregnancy-related back discomfort
How to do it:
Kneel on the floor with your big toes touching and knees spread wide to accommodate your belly.
Sit back onto your heels and fold forward, extending your arms in front of you.
Rest your forehead on the floor or a block for support.
Hold the pose for several breaths, focusing on relaxation and deep breathing.
6. Butterfly Pose (Baddha Konasana)
Butterfly Pose is a seated position that gently stretches the inner thighs, hips, and groin. This pose is particularly helpful in preparing the body for childbirth by encouraging flexibility in the pelvic area.
Benefits:
Stretches the inner thighs and hips
Improves flexibility in the pelvis
Relieves tension in the lower back
Encourages relaxation and mindfulness
How to do it:
Sit on the floor with your feet together and knees bent out to the sides.
Hold your feet with your hands and gently press your knees toward the floor.
Sit tall and lengthen your spine, avoiding slumping forward.
Stay here for several breaths, gently deepening the stretch with each exhale.
7. Side-Lying Corpse Pose (Savasana)
As the pregnancy progresses, lying on the back for extended periods is not recommended due to the pressure it places on the vena cava (a large vein that carries blood to the heart). The side-lying version of Savasana allows for relaxation without compromising circulation.
Benefits:
Promotes relaxation and stress relief
Reduces muscle tension
Improves circulation
Encourages mindfulness and connection with the baby
How to do it:
Lie on your left side with a pillow or bolster between your knees for support.
Extend your arms in front of you or rest one hand on your belly.
Close your eyes and focus on deep, slow breathing, allowing your body to relax fully.
Stay here for several minutes, using this time to connect with your baby.
8. Garland Pose (Malasana)
Garland Pose is a deep squat that opens the hips and stretches the groin and lower back. It’s an excellent posture for improving hip flexibility, which can be beneficial for labor and delivery.
Benefits:
Opens the hips and stretches the groin
Strengthens the legs and lower back
Encourages pelvic flexibility
Helps improve digestion and reduce bloating
How to do it:
Stand with your feet slightly wider than hip-width apart and toes pointing out.
Bend your knees deeply, lowering your hips into a squat position.
Bring your hands together at your chest in a prayer position and press your elbows against your knees to deepen the stretch.
Hold for several breaths, keeping your spine long and your chest lifted.
9. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose is ideal for relaxing the body, stretching the inner thighs, and opening the hips. It also provides a gentle chest opener, which can help alleviate tension caused by changes in posture during pregnancy.
Benefits:
Opens the hips and stretches the inner thighs
Relieves tension in the lower back and hips
Provides a gentle chest opener
Promotes relaxation and deep breathing
How to do it:
Lie on your back with a bolster or pillows supporting your upper body to keep your head elevated.
Bring the soles of your feet together and allow your knees to fall open to the sides.
Place pillows or blocks under your knees for support if needed.
Rest your arms by your sides and close your eyes, focusing on deep, calming breaths.
10. Standing Forward Bend with Chair Support (Uttanasana)
A modified version of the traditional Forward Bend, this pose provides a gentle stretch for the hamstrings and lower back without putting strain on the abdomen. Using a chair for support ensures stability and reduces the risk of over-stretching.
Benefits:
Stretches the hamstrings and lower back
Relieves tension in the spine
Promotes relaxation and improves circulation
Provides a safe, gentle stretch without straining the belly
How to do it:
Stand facing a chair and place your hands on the backrest for support.
Inhale to lengthen your spine, then exhale as you gently fold forward from the hips, keeping your knees slightly bent.
Rest your hands on the chair and allow your head and neck to relax.
Hold for several breaths, focusing on releasing tension in the lower back and hamstrings.
See Also: 10 Yoga Poses for a Three-Month Pregnant Lady
Conclusion
Yoga during the sixth month of pregnancy offers numerous benefits, from improved flexibility and strength to reduced discomfort and enhanced relaxation. The key is to practice mindfully, choosing poses that are safe and appropriate for your growing belly. Always listen to your body, and if you have any concerns, consult your healthcare provider or a certified prenatal yoga instructor to ensure that your yoga practice is tailored to your unique needs.
By incorporating these 10 yoga poses into your routine, you can nurture both your body and your baby, preparing for a healthy and empowered pregnancy journey.
You Might Be Interested In:
