There are several yoga asanas that are safe and beneficial for pregnant women, as long as they are done under the guidance of a qualified yoga teacher and with the approval of a doctor. Here are some examples:

1. Cat-Cow stretch: This gentle flow is great for opening up the back, hips and chest, and helps improve blood circulation to the uterus.
2. Modified Triangle pose: This standing pose is great for strengthening the legs and pelvic muscles, and can help alleviate lower back pain.
3. Seated Forward Bend: This pose is great for stretching the hamstrings and lower back, and can help relieve tension in the hips and pelvic area.
4. Pigeon Pose: This pose is great for opening up the hips and pelvis, and can help alleviate sciatic pain and improve circulation to the legs.
5. Butterfly Pose: This pose helps improve blood flow to the pelvic area, and is great for stretching the inner thighs and groin.
6. Warrior II pose: This standing pose is great for strengthening the legs and improving balance, and can help alleviate back pain.
7. Child’s Pose: This resting pose is great for calming the mind and relieving stress, and can also help alleviate lower back pain and improve digestion.

Remember to always listen to your body and never push yourself too hard. It’s important to stay hydrated and avoid any poses that cause discomfort or pain. Consult with your doctor before beginning any new exercise regimen, including yoga.

Cat-Cow stretch is a gentle yoga flow that helps to warm up the spine and release tension in the back, neck, and shoulders. Here are the steps to perform Cat-Cow stretch:

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
2. As you inhale, lift your tailbone towards the ceiling, arch your back, and let your belly sink towards the floor. This is the Cow pose.
3. As you exhale, tuck your chin to your chest, round your spine towards the ceiling, and bring your belly button towards your spine. This is the Cat pose.
4. Repeat this flow, moving between the Cow and Cat poses with each inhale and exhale.
5. Repeat for several breaths, allowing your breath to guide the movement.
6. When you’re ready to finish, return to a neutral tabletop position and take a few deep breaths.

Cat-Cow stretch is a great way to warm up the spine and release tension in the back, neck, and shoulders. It’s also a great way to connect with your breath and bring a sense of calm to your mind and body.

Modified Triangle pose, also known as Trikonasana, is a standing yoga pose that stretches the legs, hips, and spine. Here are the steps to perform Modified Triangle pose:

1. Begin by standing at the top of your mat with your feet hip-width apart.
2. Turn your right foot out to the side, and your left foot in slightly.
3. Raise your arms to shoulder height, with your palms facing down.
4. Exhale and extend your torso to the right, reaching your right hand towards your right foot.
5. Rest your right hand on your ankle, shin, or a block, and extend your left arm up towards the ceiling.
6. Look up at your left hand, or down towards your right foot, depending on what feels comfortable for your neck.
7. Hold the pose for several breaths, and then inhale as you come back up to standing.
8. Repeat the pose on the other side.

Modified Triangle pose is a great way to stretch the legs, hips, and spine. It also helps to improve balance and stability, and can be especially beneficial during pregnancy to help alleviate lower back pain. As always, listen to your body and never push yourself too hard in the pose.

Seated Forward Bend, also known as Paschimottanasana, is a seated yoga pose that stretches the hamstrings, lower back, and spine. Here are the steps to perform Seated Forward Bend:

1. Sit on the floor with your legs extended straight out in front of you.
2. Sit up tall and lengthen your spine.
3. Inhale and raise your arms up overhead.
4. Exhale and hinge forward from your hips, reaching your hands towards your feet.
5. Place your hands on your shins, ankles, or feet, depending on your flexibility.
6. Keep your knees straight and your toes flexed towards your face.
7. Hold the pose for several breaths, and then slowly release back to a seated position.

Seated Forward Bend is a great way to stretch the hamstrings, lower back, and spine. It also helps to calm the mind and relieve stress. During pregnancy, it’s important to avoid any forward bends that involve deep flexion of the hips, so make sure to modify the pose as necessary and listen to your body. You can use props, such as a pillow or blanket, to support your belly and make the pose more comfortable.

Pigeon Pose, also known as Eka Pada Rajakapotasana, is a yoga pose that stretches the hips, glutes, and lower back. Here are the steps to perform Pigeon Pose:

1. Begin in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
2. Bring your right knee forward towards your right hand, and slide your right foot towards your left wrist.
3. Extend your left leg straight back behind you.
4. Square your hips towards the front of your mat.
5. Exhale and lower your torso towards the floor, resting your forehead on your hands or a block.
6. Hold the pose for several breaths, and then inhale as you slowly come back up to a tabletop position.
7. Repeat the pose on the other side.

Pigeon Pose is a great way to stretch the hips, glutes, and lower back. It also helps to improve flexibility and release tension in the body. During pregnancy, it’s important to be gentle in the pose and not push yourself too far. You can use props, such as a pillow or block, to support your belly and make the pose more comfortable. As always, listen to your body and only go as far as feels comfortable.

Butterfly Pose, also known as Baddha Konasana, is a seated yoga pose that stretches the hips, inner thighs, and groin. Here are the steps to perform Butterfly Pose:

1. Sit on the floor with your legs extended straight out in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
3. Grasp your feet or ankles with your hands.
4. Sit up tall and lengthen your spine.
5. Gently press your knees towards the floor, using your elbows to apply a gentle pressure.
6. Hold the pose for several breaths, and then release.

Butterfly Pose is a great way to stretch the hips, inner thighs, and groin. It can also help to improve flexibility and ease tension in the body. During pregnancy, it’s important to be gentle in the pose and not push yourself too far. You can use props, such as pillows or blankets, to support your belly and make the pose more comfortable. As always, listen to your body and only go as far as feels comfortable.

Warrior II pose, also known as Virabhadrasana II, is a standing yoga pose that strengthens the legs and opens the hips and chest. Here are the steps to perform Warrior II pose:

1. Begin in a standing position at the top of your mat, with your feet hip-width apart.
2. Step your left foot back about 3 to 4 feet and turn your left foot out to a 90-degree angle.
3. Keep your right foot facing forward and your hips facing the front of the mat.
4. Inhale and raise your arms to shoulder height, with your palms facing down.
5. Exhale and bend your right knee, keeping it directly over your ankle.
6. Gaze over your right fingertips, keeping your shoulders relaxed and your chest open.
7. Hold the pose for several breaths, and then inhale as you straighten your right leg and lower your arms.
8. Repeat the pose on the other side.

Warrior II pose is a great way to strengthen the legs and open the hips and chest. It can also help to improve balance and stability. During pregnancy, it’s important to be careful and avoid any deep twists or poses that put pressure on the belly. You can modify the pose by keeping your back foot closer to your front foot, or by using a wall or chair for support. As always, listen to your body and only go as far as feels comfortable.

Child’s Pose, also known as Balasana, is a gentle yoga pose that stretches the hips, thighs, and ankles, while also helping to relieve stress and tension in the body. Here are the steps to perform Child’s Pose:

1. Start in a tabletop position, with your hands and knees on the floor.
2. Slowly lower your hips back towards your heels.
3. Extend your arms forward, with your palms facing down.
4. Rest your forehead on the floor, or on a block or pillow if that feels more comfortable.
5. Keep your arms extended or bring them back alongside your body, with your palms facing up.
6. Relax your shoulders and breathe deeply into your back and belly.
7. Hold the pose for several breaths, and then slowly come back up to a tabletop position.

Child’s Pose is a great way to release tension in the body and calm the mind. During pregnancy, it’s important to be gentle in the pose and not compress the belly. You can use props, such as a pillow or blanket, to support your belly and make the pose more comfortable. As always, listen to your body and only go as far as feels comfortable.

Also Read : Yoga Asanas For Back Pain