A Calm & Centered Pregnancy | How Yoga Can Benefit Pregnancy

We’ve teamed up with Mommies in Spanglish to discuss how yoga can positively impact your pregnancy journey! Keep reading as they discuss ways to incorporate yoga into your routine and the positive impact it can have on your pregnancy. 


I have been blessed to have a great pregnancy experience thus far and wanted to continue this positive energy in practicing prenatal yoga. Mama Bird Box has curated a special box to help mamas continue with a calm and centered pregnancy. I particularly enjoyed this easy at home prenatal yoga sequence and massage ball that have helped me with my form and stretching. 

Here is how I found yoga to help during labor: Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage.

Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.

Standing Mountain
To warm up your muscles, most yoga sequences start with this pose: Stand with feet farther than hip-width apart, knees slightly bent and toes pointed straight ahead, your palms touching at “heart center” (in front of your chest). Close your eyes and breathe deeply

1. Inhale and sweep your arms out and overhead, bending back slightly.
2. Exhale and stand upright, returning your hands to your heart center.
Repeating for 10 full breaths.

 Stretching is extremely important during pregnancy, as our muscles and joints start to shift. With these stretches, I am helping my body get more acclimated to the movement and adjustments of my muscles. This is especially beneficial during labor.


Child’s Pose (Cat/Cow Sequence)
1. Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky.

2. Exhale and round your back as you tuck your chin in toward your chest (previous slide).

3. Sit back on your heels into Child’s Pose and relax for 1 breath (this slide).

Repeat sequence 10 times. Remain in Child’s Pose for 5 slow breaths to cool down.

You can use this move during labor.

 Most importantly, I have found that prenatal yoga has helped me meditate and keep a calm sense of self. It is so important to clear your head as much during your pregnancy because there are so many changes going on as it is. For me, making sure that I stay calm and centered has only amplified my pregnancy experience and helped me enjoy this journey!

I would love to here how other mama’s stay relaxed and calm throughout their pregnancy?

Namaste xo,

Stephanie