6 Effective Baba Ramdev Yoga Asanas For Pregnant Women

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Pregnancy is a sensitive time for a woman’s body. This post on Baba Ramdev yoga for pregnant women will help keep yourself and your baby healthy.

During pregnancy, a woman’s body undergoes many changes to accommodate the baby. Therefore it is important to take care of the body and the overall well-being. Light exercises, yoga, and meditation are often recommended for pregnant women to help maintain the physiological and psychological changes during this period. When you think about yoga, you think about Baba Ramdev. He has revolutionized yoga and turned it into a popular worldwide phenomenon (1).

Read on for a few yoga poses by Baba Ramdev for pregnant women.

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Here are the best poses included in Baba Ramdev Yoga for pregnant women (2):

1. Tadasana – Mountain Pose:

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Tadasana is a great yoga pose for pregnant women. It helps to strengthen your spine and eases your back pain too.

How To Do:

  1. Stand with feet spread out at hips width.
  2. Keep your spine erect, with hands resting on either side of the body and palms facing the thighs.
  3. Stretch your hands and join the palms in Namaskar Mudra.
  4. Elongate your spine while inhaling deeply. Lift your hands above your head at the same time.
  5. Stretch your spine as much as possible. But remember not to put pressure on your back.
  6. Now, tilt your head backward and keep your eyes on the fingertips.
  7. Hold the pose for a slow count of 10. Don’t forget to deeply breathe in and out.
  8. With a deep exhalation, relax your body and bring your feet back to the floor.
  9. Rest your hands with palms on the thighs.

This completes one repetition. Do five such repetitions.

2. Virbhadrasana – Warrior Pose:

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Virbhadrasana is good for your entire body. It works your back, chest, and hip muscles. It is a great pose for strengthening your lower body too.

How To Do:

  1. Stand erect with your feet together.
  2. Keep your hands on either side with palms facing your body.
  3. Now, spread your feet hip width apart.
  4. Place your left foot firmly on the ground and turn your body completely to the right.
  5. Bend your right knee.
  6. Take a slow, deep inhalation and slowly lift your hands above your head, palms joined together in Namaskar mudra.
  7. Stretch backward, without exerting your back. Fix your gaze on the fingers.
  8. Hold the pose for a count of 10 to 15 while breathing normally. (take 10 to 15 slow deep breaths)
  9. Now breathe out slowly while bringing your hands down.
  10. Straighten your knee.
  11. Slowly bring your feet back together.
  12. Repeat the same steps on the other side.

This makes one repetition. Do five such repetitions.

3. Trikonasana – Triangle Pose:

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Pregnancy can take a toll on your digestive system. According to Ramdev Baba pregnancy yoga, the Triangle Pose is a great way to ease pregnancy related digestive disorders. Not just that, this pose is also a great way to improve hip flexibility. That is something that will come handy during labor!

How To Do:

  1. Stand erect with your feet together.
  2. Make sure your hands are resting on either side of the body, palms facing the thighs.
  3. Slowly spread your legs. The toes of both your legs should be parallel to each other.
  4. Lift your hands, with palms facing the floor. Make sure your hands are aligned with your shoulders.
  5. Take a deep breath and bend leftwards.
  6. At the same time lift your right hand upwards.
  7. Tilt your head to the left and fix your gaze on the finger-tips of the right hand.
  8. Hold the position for about 10 to 20 counts.
  9. Continue breathing normally.
  10. Now breath out slowly and lift your body up to come back to the initial pose.
  11. Repeat the steps on your right side.

This makes one repetition. Do five such repetitions.

4. Uttanasana – Standing Forward Bend:

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Are your legs and back giving you trouble? Well, you should try Uttanasana! Normally, forward bends are discouraged during pregnancy. But this pose is an exception.

How To Do:

  1. Stand straight with your feet 3 inch apart.
  2. Rest your hands beside your body, palms facing the thighs.
  3. Breathe in deeply and bring your hands above your head, palms spread out.
  4. Fold your hands in Namaskar mudra behind the back.
  5. While breathing out, bend forward.
  6. Simultaneously, fold your hands in Namaskar mudra.
  7. Continue breathing normally while holding the pose for a slow count of 10 to 15.
  8. Now take a deep breath and lift your body away from the ground to come back to the starting position.

This makes one repetition. Repeat five times.

5. Marjariasana/Bitilasana – Cat Pose/Cow Pose:

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The cat pose should be restricted to the first 26 weeks of the pregnancy. This pose improves your blood circulation levels. It also strengthens your wrists and shoulders.

How To Do:

  1. Kneel on the floor, with knees under your hips and palms under the shoulders.
  2. Keep your head straight.
  3. Take a deep breath and lift your chin. At the same time push back your head slightly.
  4. Inhale deeply and lift your chin. Arch your spine by tilting the hips and raising the sitbones into the cow pose.
  5. Keep your buttocks firm. Soon you’ll feel a tingling sensation.
  6. Hold the pose for about 30 to 90 seconds while breathing deeply.
  7. Exhale and bring your chin near your chest, arch the spine up, by tucking the tail bone.
  8. Relax your buttocks and arch the back as much as possible.
  9. Hold this pose for a count of 10 and then return to the starting position.

Repeat this pose as many times as you can. But make sure to take a second break in between!

6. Shavasana – Corpse Pose:

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Now comes the time to cool off. The Corpse pose is the perfect way to relax your body after a yoga session.

How To Do:

  1. Lie down straight with your back on the floor.
  2. Keep your eyes closed.
  3. Relax your body and mind. Let go off all the stress and negativity. Just think of the little life growing inside your body. Take your time.
  4. Now, stand up straight.
  5. Cover your face with your hands and take ten quick breaths.
  6. Massage your entire face – eyes, forehead, and cheeks, while taking ten quick breaths.

Tip: After the first trimester, try lying on your side while doing Shavasana.

Proper fetal growth and development depend majorly on maternal well-being. Baba Ramdev yoga for pregnant women has gained global acclaim and has benefited many women. Poses such as Tadasana, Virabhadrasana, or Marjaryasana/Bitilasana could be effective in different phases of pregnancy to ease discomfort and pain, improve flexibility, relieve stress, assist blood circulation, and help strengthen muscles and prepare them for childbirth. However, it is advisable to consult your doctor to know which exercises are suitable depending on your health condition during pregnancy.


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Caroline Klebl

Caroline Klebl has been teaching yoga since 1997. She teaches yoga teacher training courses in Los Angeles and in beautiful international retreat destinations. She trained in Mysore, India with Ashtanga Yoga guru K. Pattabhi Jois from 1999 to 2008. She received a Ph.D. in Yoga from the Indian University of Alternative Medicine in 2010.  In her teachings of yoga, Klebl... more

Sadiya Qamar

Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition.  Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.