Yoga For Normal Delivery With Pictures

Yoga during Pregnancy for Normal Delivery

Physical and psychological exercises during pregnancy are very important both for the mother and the baby's health. In fact, research suggests that physical exercises can significantly improve the chances of having a normal delivery. But of course, they must be done in the right way, or else they may pose severe risks to the mother or the unborn baby. So, what are the best exercises to go for during pregnancy? Undoubtedly, yoga is among the most effective exercises for pregnant women. In this article, we will discuss the best yoga for normal delivery and the benefits you will enjoy as a mother for exercising these yoga poses.

Yoga Poses To Induce Labor Naturally

Besides improving your overall health as the mother, these yoga poses are very useful and can adequately prepare you for normal delivery. Try out these yoga poses if you are looking to naturally induce labor.

1. Child’s Pose

Child Pose For Normal Delivery

It’s simple as it sounds. The child’s pose is like a resting pose that requires you to concentrate on your breath. It's simple and highly effective especially during the 3rd trimester when there are labor contractions.

How To Perform This Pose

  • Slowly kneel down on a mat with all fours on the floor
  • Draw your abdominals in
  • Slowly arch your back and breath in
  • Lean on your tailbone and look up towards the ceiling
  • Round your back by tucking the chin in towards the chest
  • Exhale
  • Sit back on your heels and relax for about 5 minutes
  • Repeat the pose about 10 times

2. Upavistha Konasana

Upavistha Konasan For Normal Deliver

If you are experiencing lower back pain, then this yoga pose is a good fit for you. Besides being effective in relieving back pains, this pose relaxes the pelvis by expanding it. It prepares your body for delivery by opening up the hip joint and releasing the lumbar spine.

How To Perform This Pose

  • Sit down on a mat/folded blanket with your back straight
  • Slightly lean back on your hands
  • Open up your legs to a 90 ° angle
  • Firmly press your hands on the mat while sliding your buttocks forward
  • Open up your legs a little more

3. Supported Sitting Pose

Supported Sitting Pose For Normal Deliver

Supported sitting yoga is said to strengthen the back. Additionally, it makes you feel comfortable, especially around your spine.

How To Perform This Pose

  • Sit on a mat with your legs crossed or apart against the wall
  • With your back against the wall, keep your spine straight with shoulders and tailbone against the wall
  • Deeply exhale and inhale for about 10 minutes

4. Squat Pose

Squat Pose For Normal Deliver

This pose is effective for strengthening your pelvic floor and stretching your hips and back. It’s also quite beneficial for circulation.

How To Perform This Pose

  • Stand up with your feet broader than the hips
  • Place your hands in the center of your chest and breath in
  • Gently bend your knees and lower your butts into a deep squat
  • Carefully move your hips and back upwards and downwards with your weight on your heels
  • Gently squeeze the pelvic floor muscles up and in
  • Hold on the position as much as you can then relax
  • Repeat the process about 5 to 10 minutes

5. The Corpse Pose

This pose is useful for relaxing and calming your body, especially after an involving physical activity. This yoga pose is great during the 2nd and 3rd trimesters.

How To Perform This Pose

  • Lie down straight on the floor on your back
  • Close your eyes and relax your mind and body
  • Breath normally and think positively while stashing away negative thoughts - do not hold your breath
  • Take about 10 - 20 minutes and then stand up straight
  • For 2nd and 3rd trimesters, try lying down on your side when performing this pose

6. Utkatasana

This pose focuses on breathing and stretching. It prepares your body for contractions and is perfect for inducing labor.

How To Perform This Pose

  • Stand straight on a mat on the floor
  • Raise your arms straight
  • Place your back against the wall
  • Exhale gently
  • Bend your knees - the torso should be perpendicular to the tops of your thighs
  • Hold this position for 1 minute, inhale and stand
  • Repeat the process about 5 to 10 times

Please consult with your doctor before beginning on any prenatal yoga program. It's a step towards protecting both your and the baby's health.

[Also Read Sitting Yoga Poses For Weight Loss]

Precautions To Be Taken While Exercising

  • Consult with your doctor before trying these poses.
  • Set Realistic Goals - You shouldn't exercise for more than 30 minutes a time - consider doing a short workout
  • Pace Yourself - Don't push yourself too hard
  • Avoid certain postures that you aren't comfortable with or are dangerous, especially during pregnancy. Talk to a professional yoga guide for advice
  • Stop immediately if you experience any problems/discomfort when exercising. Immediately consult your doctor if you experience any problems when or after exercising

Benefits Of Exercise

Exercise has numerous health benefits that we can't exhaust in this article. Anyway, here are some benefits of exercising during pregnancy;

1. Aids In Labor

Besides improving the health of the mother, exercise is essential in strengthening and preparing the mother’s body for delivery. It increases energy and muscle strength that promotes the chance of normal delivery. In fact, it's the perfect method to increase strength and flexibility for the main event.

2. Mother-Baby Connection

Some exercises such as yoga that involve concentration and breathing are great and can help a mother to connect with the unborn child. The exercises allow you to breathe quietly while reflecting on positive thoughts about your life, and your baby.

3. Eases Back Pain And Morning Sickness Symptoms

Most women experience constant morning sickness during pregnancy. Breathing yoga exercises are said to reduce nausea and mood swings during pregnancy. Also, as your pregnancy goes on, you may experience headaches and back pains. Yoga exercises can manage such effects through proper blood circulation, improved breathing techniques, and strong muscle strength.

4. Quality Sleep

Rest and quality of sleep are very important during pregnancy. By exercising, you are able to relax your body and mind thereby reducing stress, pain, and anxiety levels that can be dangerous for you and your baby's health. After exercise, you will sleep and rest better.

5. Helps In Building Stamina

If you want to build your stamina in case labor extends for long hours, then you might want to try out some physical exercises. However, yoga has been said to shorten the length of labor, but it may help in case of delayed labor.

The increased labor stamina comes from the mental focus practiced on concentrating and breathing techniques that help the lungs to expand fully (it’s important and very challenging especially at the end of the 3rd trimester). Holding postures for long periods to attain strength-building benefits also contributes to increased stamina during birth.

6. Better Positioning Of Your Baby

Exercises are said to improve the flexibility of your bones and pelvic muscles that aid in positioning the best birthing posture for the baby. The exercises also allow the ligaments and bones to open thereby allowing the mother to give birth easily.

Tips To Follow While Exercising

Although exercises are essential during pregnancy, it's important to pay attention to various instructions. They include;

  • Dress in loose and comfortable clothing for proper circulation
  • Stay hydrated before, during, and after the exercise
  • Exercise in a properly ventilated room or environment - Too cold or hot temperatures is not good for the baby
  • Wear comfortable footwear for stability
  • Don’t overdo the exercises. Take enough rest every time you feel tired
  • Avoid standing or sitting for long periods of time. It may encourage pooling of the blood resulting in swelling, especially in the lower limbs
  • It’s better if you have a professional supervisor to guide you through the exercises
  • Always begin your exercises with a warm-up
  • Don't exercise if you feel pain or have difficulties

Who Should Not Exercise?

While exercising is good, it might cause severe or mild harm if you aren't careful. It's therefore extremely important to make sure that you are 100% safe for the exercise. If you have doubts/discomfort, make sure to speak to your doctor for a checkup before trying out any new exercises.

Additionally, you shouldn't exercise if;

  • You have a history of miscarriages
  • You have lower back problems - You must consult with your doctor first
  • You feel unsafe to do exercises
  • Have serious medical conditions such as heart attack ( consult with your doctor)


Regular exercises during pregnancy are essential for you and your baby to stay fit. Additionally, it will help you give birth with easy while contributing to faster recovery after delivery. Now that you know what to do for normal delivery, find a few yoga poses that work for you, and begin your journey. It's also highly essential that you find a friend or a professional guide to help you through.


Catherine Nderi

Catherine is a dedicated freelance health and science writer committed to excellence and professionalism. She specializes in health topics including diet and nutrition, immune-related diseases, surgery, and cancer.