Star Pose (Tarasana)

A Prenatal Yoga Pose for Hip Opening and Adductor Stretching

Watch how it’s done below!

At Prenatal Yoga Center, we offer yoga practices that prioritize safety, flexibility, and comfort for every pregnant student. Star Pose (Tarasana) is a seated pose that gently opens the hips and stretches the adductors, glutes, and deep rotators. This calming pose helps relieve tension in the lower body while promoting alignment and relaxation.

Benefits of Star Pose

The Star Pose provides several key benefits for pregnant people:

Hip Opening: Promotes flexibility and release in the hips, which can alleviate tension and prepare the body for labor.
Adductor and Glute Stretch: Gently stretches the inner thighs, glutes, and deep rotators, supporting mobility and relaxation.
Postural Support: Encourages a neutral pelvis and proper alignment, counteracting the tendency to round the upper back during pregnancy.

Alignment Tips for Star Pose

To practice Star Pose safely and effectively during pregnancy, follow these alignment cues:

Set Up with Support: Sit on a blanket or bolster to elevate your hips and maintain a neutral pelvis. If your tailbone tucks under, add another layer of support.
Position Your Legs: Bring your feet together with your knees apart, forming a diamond shape. Position your feet about 18–24 inches forward of your pelvis to create space.
Neutral Pelvis: Ensure you are sitting evenly on your sit bones. Your pelvis should remain neutral to avoid lower back strain.
Maintain a Long Spine: Instead of rounding the back, focus on keeping your spine long. If hinging forward, move from the hips while maintaining length in the back.
Optional Forward Fold: Hinge forward at the hips to deepen the stretch, but only if you can maintain a long spine. Avoid rounding your back, which can exacerbate the natural tendency to slouch during pregnancy.

Modifications for Star Pose

Star Pose can be modified to ensure comfort and safety for all expecting students:

Support with Blocks: For those with SI (sacroiliac joint pain), SPD (symphysis pubis dysfunction), breech baby, or placenta previa, place blocks or bolsters under your knees to support the thighs.
Skip Forward Fold: If folding forward causes your spine to round or creates discomfort, remain upright and focus on the hip-opening benefits of the pose.

Category of Pose

Type: Seated Pose
Focus Areas: Hip opening, adductor and glute stretching, postural alignment
Modifications: Use blocks under knees for SI, SPD, breech, or placenta previa; avoid forward fold if it causes strain

The Star Pose (Tarasana) is a gentle and effective way to open the hips, stretch the lower body, and promote relaxation during pregnancy. With modifications, this pose can be safely practiced by pregnant students, offering support and flexibility.

Join Our Prenatal Yoga Classes Today! Experience the benefits of Star Pose and other supportive poses in our expert-led prenatal yoga classes. Strengthen your body, stretch your spine, and prepare for a comfortable pregnancy with Prenatal Yoga Center.