Pregnancy is a time of profound change — not just emotionally, but physically. As your body adapts to carry new life, the added weight, shifting centre of gravity, and hormonal relaxation of connective tissues can lead to tightness and discomfort, especially in the lower back. This is incredibly common, and while it can feel discouraging, there are gentle, mindful ways to support your body and ease back pain throughout pregnancy.

Yoga — when adapted for expectant mothers and practiced with awareness — can be a safe, strengthening, and soothing part of your pregnancy journey. It helps build supportive strength, improves flexibility, and encourages awareness of posture and breath, all of which can ease discomfort and invite a greater sense of ease in the body.

Here are some yoga exercises for expecting mothers to help prevent and relieve back pain during pregnancy, as well as improve your core strength, flexibility and balance as your belly grows.

You can easily incorporate them into your practice or do them on your own. Also great for non pregnant practitioners!

1. Leg Lifts – 20x

Flex your foot and lift your leg up to the ceiling. Keeping the rest of your body still. Do 20 lifts for each leg.

2. Side Leg Lifts – 20x

Lift your leg up to the side as high as you can, keeping the rest of your body still. Do 20 lifts for each leg.

3. Extended Cat Pose – 3 breaths

Lift your opposite hand and leg and hold it for 3 breaths. Move the hand and leg to the diagonal, keeping the rest of your body still. Hold for another 3 breaths. Move back to the centre and place your hand and knee down. Repeat on the other side.

4. Tiger Pose – 3 breaths

Lift one leg off the floor and grab hold of your ankle or foot (or wherever you can) with the opposite hand. Kick the leg back into your hand to create a backbend. Hold for 3 breaths. Repeat on the other side.

5. Cat Cow – 5x

Exhale and slowly curl your spine, looking towards your navel in cat pose. Inhale and slowly drop your belly, lifting tailbone and sternum up in cow pose. Do this 5 times.

6. Pelvis Side-to-Side – 6x

Inhale and move your right shoulder towards your right hip. Exhale and move your left shoulder towards your left hip. Do this 3x. Come back to centre. Repeat the movement another 3x but this time inhale and move left shoulder towards left hip then exhale to move your right shoulder towards your right hip.

7. Forearm Plank, Moving Front and Back – 5x

In forearm plank, shift your weight forward and backwards, keeping core activated. You may drop to your knees for more support.

8. Forearm Side Plank – 3-5 breaths

Stack your shoulder over your elbow in a side forearm plank and hold for 3-5 breaths. You may drop one knee down to the floor or place the top leg in front of your bottom leg for more support.