Yoga Poses for Pregnant Women

When you're pregnant, things can get a little uncomfortable. But, staying active can go a long way in minimizing moments of discomfort, especially when that activity is prenatal yoga.

pregnant woman

Yoga itself has plenty of benefits and, especially prenatal yoga offers significant benefits for both you and your baby. How so? First of all, there are some experts who say that practicing prenatal yoga can help ease some of the discomforts associated with pregnancy like swollen ankles, shortness of breath, and dizziness.

Furthermore, not only is it the perfect blend of strengthening and stretching exercises, yoga also does a great job of bringing you in touch with your ever-changing body. In other words, yoga tones the spirit, body, and mind, and can help you deal with the rigors of birth.

Intrigued? The following simple poses offer a number of benefits for the expectant mama, especially when practiced on a regular basis:

Important Considerations

Prenatal yoga is a great way to stay active during your pregnancy. But, there are some things that you will want to keep in mind before you begin.

  1. Discuss your plans for yoga program with your physician to make sure that you are cleared to pursue it.
  2. Any poses that put pressure on the abdomen should be avoided, especially in the latter.
  3. Listen to your body and don’t overstretch ie only move through a range of motion that feels good. Your prenatal yoga regimen should never be painful.
  4. Because things can heat up pretty quickly in yoga class, make sure that your yoga clothes are comfortable and you are dressed in layers. This ensures that you're always comfortable when you first walk into the air-conditioned room and as your body begins to heat up.
  5. Don’t hesitate to rest in Wide Child’s Pose when things get a little too strenuous.
  6. As your pregnancy progresses, there will be some poses that you will not be able to do. If you get uncomfortable while doing an asana, stop immediately to avoid straining your muscles.
  7. Avoid strong back bends, forward bending asanas, inverted poses, and any other asanas that require for you to put pressure on your tummy.
  8. Poses involving balance should be done very carefully.
  9. Drink plenty of water during your workout.

Pigeon Pose

This hip opening pose is excellent for reducing tension in the lower back. When holding this pose, focus on lengthening through the top of your head and keeping your core connection light. This will ensure that your deep core has the support it needs to prevent your body from sinking into the stretch.

  1. Begin on your hands and knees.
  2. Slide your right leg forward so that your right knee meets your right wrist. Your right foot should be flexed and pointed towards your left wrist.
  3. Ease your left leg to the ground and extend it behind you.
  4. If you can, come down to your forearms, connect your hands (as if in prayer), and use your forehead to touch your thumbs.
  5. Repeat on the other side.

Cat Cow Pose

Suffering from back pain? The gentle back and forth motion of the cat and cow pose will stretch the body and warm up the spine, providing you with much-needed relief. Plus, because it takes pressure off your belly, this pose is going to feel great. These asanas can pretty much be done at your own pace, just make sure that you inhale and exhale as you go through it.

Child's Pose

Virtually everyone loves the relaxing child’s pose, especially during a challenging workout. When you are in this pose, we recommend that you focus on relaxing your face and breathing deep into your back.

The poses and tips above will help you get the right balance of information, exercise, and awareness to help you and your baby get through your pregnancy. Just remember to make modifications as things progress and you will be right on track. Namaste and Congratulations!

Emily Adams is a marketing specialist at YogiWear having a main focus on development and implementation of marketing ideas. Her primary talking points are yoga life, benefits of yoga, yogi lifestyle and yoga wear.

7 Yoga Postures for Pregnancy
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