Prenatal Yoga Sequence For Every Trimester

When I started doing a bit of extra research for this blog post, I came across another post titled something like yoga poses for a blissful birth.

If you’re reading my post expecting to do a little yoga and then effortlessly deliver a human being into the world through a blissful birth… I just want to say, I can’t promise you that.

Side note, I’m a 260hr RYT and one of our courses during my training was prenatal yoga. I don’t guide it regularly, but I do have women attend my unheated yoga classes who are pregnant. As always, consult with your doctor about any activities before you begin.

I included some poses that are more strengthening and some that are a little softer. I included reps or time limits below each photo if you want to piece them together for a little sequence. You can follow along and complete it as a sequence or take a couple poses and do them whenever you feel like it.

I know it’s not ideal to have to look up at your computer and read about a pose before you perform it. But after you read this blog post and practise the sequence once or twice, you’ll probably remember it and you’ll be able to do it without your computer nearby.

If you want to put on some music in the background, I made a short and sweet 30-minute playlist, just for you!

Find me on Spotify – samdsquire. The playlist is called Prenatal Yoga Jams.


1. Goddess Squats

  •  Benefits: Helps to open your hips and strengthens your inner and outer thighs. This pose also works on engaging your pelvic floor. All great things to work on during pregnancy. 
  • Notes: Inhale as you rise up. Exhale as you squat down.  Or you can just hold the squat position and breath deeply.
  • Reps: 10 – 15 in total. Or hold the squat for 30 seconds to 1-minute. If you prefer to count your breath, hold for 4-8 deep breaths.


2. Yoga Squat

  • Benefits: Great for relieving common tension in your ankles and lower back. It’s also a great hip opener.
  • Notes: If you’re uncomfortable or your legs are sore, you can try sitting on a couple yoga blocks to modify. If your heels don’t touch the ground, slide a blanket underneath them for more support.
  • Time: Hold for 30 seconds – 1 minutes. If you prefer to count your breath, hold for 4-8 deep breaths.


3. Calm Shells

  • Benefits: Helps strengthen your glutes and improves muscular stability around your pelvis.
  • Notes: Inhale as you open your legs. Exhale as you close your leg. If your neck is sore or your upper body is tired, you can rest your head on a pillow.
  • Reps: 10 -15 per side.


4. Tabletop with an arm and a leg extended

  • Benefits: Helps improve balance and stability. This pose is a great example of how you can safely work your core during pregnancy.
  • Notes: Slow deep breathes in and out through your nose. To modify this pose, keep both hands down on the ground and just extend one leg back.
  • Time: Hold for 30 seconds – 1-minute per side.  If you prefer to count your breath, hold for 4-8 deep breaths.




5. Cat-cow

  • Benefits: This is another a safe way to tone the abdominal muscles during pregnancy. It also helps release the lower back, stretches the back of the neck and improves your posture. This is a very calming and soothing pose.
  • Notes: Link your breath with your movement. Inhale as you arch your back and look up. Exhale as you round your back. 
  • Reps: 5-10 rounds of breath.



6. Childs pose

  • Benefits: Peaceful and relaxing way to open your hips and connect more deeply with your breath.
  • Notes: To modify this pose and make it more comfortable or accessible, you can put a bolster (or rolled up blanket) between your calves and your bum. Or you could also place a prop in front of you to rest your forehead on.
  • Time: 1-3 minutes.



7. Seated side bends

  • Benefits: This is a very soothing pose that stretches the spine and sides of the neck. Helpful for relieving back pain.
  • Notes: Keep both of your sitting bones rooted. One side will have a tendency to lift up when you start to lean.
  • Time: 30 seconds – 1 minute per side.



8. Seated deep breathing

  • Benefits: Helps you relax and it reduces stress and anxiety. If any of the poses I’ve listed are going to help you with a blissful birth, I’d say it’s this one right here. We breathe all day every day, but we aren’t often aware of our breath. Pay attention to it. Are you breathing short, shallow breaths? This pose will help you improve your deep breathing, which will be very helpful for your labor and delivery.Note: Sit up tall with good posture.
  • Time: 1- 3 minutes.  



9. Reclined butterfly pose

  • Benefits: This is a gentle heart opener and hip opener. It’s so relaxing! Great pose to help improve your posture, stretch your pectoral muscles and help open your hips.
  • Time: Forever. Not actually… but this pose feels so good! Try to stay for at least 3 minutes if you can.

I hope you enjoy this prenatal yoga sequence. If you give it a try, let me know how it goes and comment below, send me an email – whatever you’d like! No matter what, I’d love to hear from you.

Lastly, I just want to say thank you to my beautiful, pregnant bestie who was willing to do a prenatal yoga photoshoot with me!

Michelle (because I know you’re reading my blog because you’re such a good friend), you’re the best! I Love you.

Thanks for reading!

Love Sam