Prenatal Yoga Poses to Prepare for Labor
Why Movement and Scripture Belong Together in Birth Prep
You were created as a whole person—body, mind, and soul. That means your birth preparation shouldn’t be segmented either.
Prenatal yoga can be the preparation that blends it all together. When practiced with intention and Scripture, each pose becomes more than exercise—it becomes a prayerful preparation space. A way to say to your body: “I trust you. I trust God in you.”
*If you're craving a longer flow that integrates breath and movement, there's one waiting for you inside the Free Devotional for Pregnancy & Birth Prep—no experience needed.*
1. Child’s Pose (Balasana)
Kneel, bring your big toes together, knees apart, and stretch forward. Rest your head/chest on a pillow, bolster or folded blanket.
Make It Comfy: Place a folded blanket under your knees and/or ankles if you’re feeling like you need more comfort and space. A bolster or pillow under your chest offers gentle lift and support for your belly.
Scripture Reflection:
“Come to me, all who are weary and burdened, and I will give you rest.” – Matthew 11:28
This pose mirrors the posture of surrender. As you breathe, visualize laying your fears down and receiving rest—even in the waiting.
2. Cat-Cow
On hands and knees, inhale to open your chest and gaze up (cow) - keep spine neutral when pregnant.
Exhale to round your spine (cat) —>
Make It Comfy: Place a folded blanket under your knees. If wrists are tender, use blocks under your hands to elevate and soften the angle.
Scripture Reflection:
“In Him we live and move and have our being.” – Acts 17:28
As you move through Cat and Cow, let each inhale and exhale remind you: your body was designed to move with breath.
With rhythm.
This isn’t just stretching—it’s reconnecting.
To your breath.
To your body.
To the One who made both.
3. Goddess Pose
Stand with feet wide, toes turned out, knees bent. Lift the front of your pelvis & tuck tailbone. Hands go where comfortable - at heart, belly, goalposts, or pressing down into thighs are options.
Make It Comfy: Place your back against a wall for support. A block under your pelvis (in a wide squat on the floor) offers a grounding, modified version.
Scripture Reflection:
“She is clothed with strength and dignity, and she laughs without fear of the future.” – Proverbs 31:25
This pose embodies power. Hold it with slow breath and feel strength rising—not just in your thighs, but in your spirit.
4. Supported Squat (Malasana with Props)
Feet flat, knees wide, spine long, hands in prayer. Close your eyes and breathe down into your pelvic floor, & imagine rooting into the earth.
Make It Comfy: Sit on a yoga block, bolster, or stack of firm pillows so your pelvis is supported. Keep a rolled blanket under heels if they lift.
Scripture Reflection:
“You will keep in perfect peace those whose minds are steadfast, because they trust in you.” – Isaiah 26:3
Labor often calls us into grounded positions like this. Practice finding stillness, peace, and prayer in your body’s powerful, open birthing stance.
5. Side-Lying Savasana
Lie on your side, with knees bent. Use a pillow or blanket between the knees and under the head.
Make It Comfy: Add a pillow behind your back for stability. Tuck a blanket under your belly if you need extra support.
Scripture Reflection:
“Be still and know that I am God.” – Psalm 46:10
Let this be your closing posture. As you rest, imagine God holding you—just as you’ll soon hold your baby.
Want a Full Flow With Prayer and Scripture?
Each of these poses can stand alone—or be woven together into a flow. And the best part? I’ve created a 15 minute flow for you that has many of these poses!
Inside the Free Devotional for Pregnancy & Birth Prep, you’ll find a gentle yoga sequence paired with Scripture, breathwork, and worship meditation. It’s a simple way to meet God in your body and your birth preparation—right where you are.
DON’T MISS THIS!!
If this practice speaks to you, you have to see this—the Created for Birth Course is opening soon!!!
Join the waitlist now!
It’s a 6-week, self-paced experience that blends:
Christ-centered childbirth education
Breathwork and prenatal yoga
Faith-based mindset tools
Scripture and worship woven into every module
This isn’t about checking a box. It’s about entering labor spiritually steady, emotionally grounded, and physically prepared. With God—not just beside you, but within you.
You were created for this!!
