Pregnancy is a beautiful and transformative journey, but lets be honest it can also be exhausting. As your body works hard to grow and nourish your baby, there will be many a day where you might feel like a nap is the only solution. Definitely nap as much as you can if you want to, especially when its baby number 1! When you’ve got more though, napping isn’t always an option, but sometimes a bit of yoga can change the trajectory of your day immensely.

Rather than pushing through exhaustion the way society often expects and encourages us, it’s really important to listen to your body’s wisdom. Women have been growing babies forever yes, but they have also had space and time to honour the transition this brings, which unfortunately we’ve lost.

Pregnancy yoga offers a gentle way to reconnect with yourself and your baby while also providing much-needed relaxation. The right yoga postures can help ease tension, improve circulation, and support emotional well-being—all without over-exerting yourself, and they often lend themselves to getting toddlers involved too!

If you’re in Helensburgh and looking for a way to move that feels nourishing rather than draining, Im running pregnancy yoga classes locally and would love for you to join. If you’re futher away, these six pregnancy-friendly yoga postures will help you rest, restore, and bond with your little one, and you don’t even have to leave the house!

The following postures are designed to be deeply nourishing, allowing you to move in a way that feels supportive and build up some energy for you to take into life off the mat.

5 Nourishing Pregnancy Yoga Postures for When You’re Tired 

1. Supported Child’s Pose (Balasana) – A Restorative Hug for You and Baby 

Child’s Pose is one of the most restorative poses in yoga, gently stretching the back and hips while promoting deep relaxation. In pregnancy, a supported variation using props can help relieve pressure on the belly and lower back. 

How to do it:
– Kneel on your mat with your knees wider than your hips to create space for your bump. 
– Place a bolster or a few pillows in front of you. 
– Slowly fold forward, resting your chest and head on the support. 
– Allow your arms to drape alongside or hug the bolster for comfort. 
– Breathe deeply and visualize sending love and calm to your baby. 

Why it helps: This posture provides a sense of safety and surrender, encouraging deep relaxation and reducing stress. 

2. Wide Legged Seated Forward Fold (Upavistha Konasana) – Gentle Stretch and Rest

A forward fold can feel like a much-needed pause, giving your body a moment to relax while gently stretching your back and hamstrings. When you’re carrying bump all day, it’s also a chance to let the earth hold that weight a while, and for you to feel supported.

How to do it:
– Sit with your legs as wide as is comfortable and extended, knees slightly bent if needed.
– Place a bolster or cushion in front of you, leaving space for bump. 
– Inhale to lengthen your spine, then exhale as you fold forward, resting on the support. 
– Let your hands rest on your legs or the bolster and breathe deeply. 

Why it helps: This posture encourages introspection, helping you tune in to your baby while also relieving lower back discomfort. 

3. Cat-Cow Stretch (Marjaryasana-Bitilasana) – Gentle Flow for Spine and Breath

This simple movement helps to ease back pain and promotes fluidity in the spine, making it a wonderful way to gently energize your body without over-exertion. 

How to do it:
– Start on all fours with your wrists under shoulders and knees under hips. 
– Inhale, arching your back and lifting your head (Cow Pose). 
– Exhale, rounding your spine and tucking your chin (Cat Pose). 
– Move with your breath, taking it slow and steady. 

Why it helps: The rhythmic motion soothes the nervous system, enhances circulation, and provides a lovely opportunity to connect with your baby. 

4. Legs-Up-the-Wall Pose (Viparita Karani) – A Gentle Circulation Boost

If your feet or legs feel swollen or heavy, this is a wonderful posture to encourage blood flow and relieve fatigue. 

How to do it:
– Sit sideways next to a wall and gently swing your legs up. 
– Keep your knees slightly bent and a cushion under your hips if needed. 
– Rest your arms comfortably by your sides and close your eyes. 
– Stay for a few minutes, breathing deeply. 

Why it helps: This posture helps reduce swelling in the legs, promotes relaxation, and gently supports circulation. Super effective for taking the pressure of hemeroids too.

5. Goddess Pose (Utkata Konasana) – Open Hips, Open Heart

This standing posture allows for a hip-opening stretch while strengthening the sense of deep power with you.

How to do it:
– Stand comfortably with the soles of your feet apart, extend them into a wide legged squat, letting your knees drop open. 
– When you’re ready, as you squat down bring the hands up beside the ears, palms facing forwards.
– Stand tall and take slow breaths, letting your body relax and feel the power you hold.

Why it helps: This posture encourages openness in the hips, strengthens muscles in hour legs, and provides a moment to simply be powerful with your baby. 

One of the most important lessons yoga teaches us—whether pregnant or not—is to respect and honor the body’s intuition. When you’re expecting, this wisdom becomes even more vital. In many ways, this is training for when you’re parenting. Some days, you might feel full of energy and eager to move; other days, exhaustion might take over, and rest will feel like the best option. Trust that both states are valid. 

Practice – on a mat, practice off a mat, come practice with me locally if you can, but ultimately, practice. It doesn’t have to look perfect or fancy, and don’t need anything fancy, just you, your beautiful growing baby and an intention for rest.

Until next time,

With love, Rohana x