During pregnancy, it is important for women to use caution while exercising. You want to stay in good shape so that you’re prepared for labour and delivery, however, you don’t want to overdo it and hurt yourself in the process. The Royal College of Obstetricians and Gynaecologists recommend talking to your doctor to determine how much and what types of exercise are appropriate for your pregnancy. This is important because not all pregnancies are equal in the sense of exercise. Yoga is an excellent option for many women because of how low-impact the exercises are, and how easily they can be modified for your individual needs. Yoga poses are especially ideal for flexibility and comfort while you await the arrival of your new little one.
- Easy Pose
This sounds like the perfect pose for pregnancy, doesn’t it? Don’t be fooled, though. This pose can be challenging, but it has great benefits during pregnancy. This stance is perfect for calming and helping you to relax. To do the pose, place a yoga mat, thick blanket, or towel on the ground. It should be about 6 inches thick. Sit on the edge of it with your legs out in front of you. Then, bring your legs in towards your body, shins stacked and knees bent. Keep your pelvis neutral and rest your hands on your knees. Hold the pose as long as you can comfortably.
- Bharadvaja’s Twist
One of the complaints many women have during pregnancy is digestive disturbances. This pose will help soothe those issues and leave you feeling better in no time. Start by sitting on your yoga mat, resting on your right buttock, knees bent and feet resting on your left side. Lengthen your upper body and twist to the right. Place your left hand on your right knee and rest your right hand on your hip. Continue twisting and hold for 30 seconds to one minute. Repeat on the other side.
- Lotus Pose
The lotus pose will be gentle on your pregnant body, but will help to open up your hips. When done on a regular basis, this pose can help you when it comes time to deliver your baby. This pose is also ideal for relaxing your body and mind. To do this pose, sit on your mat with your legs crossed and your ankles resting on your thighs. Sit up straight and imagine your spine tethered to the ceiling, lengthening your spine. Finally, rest your hands on your knees and hold the pose for as long as is comfortable.
- Warrior II Pose
This is the pose you need if you want to have more energy, which is hard to accomplish while pregnant, but not impossible. This move won’t be hard on your body and will help you make it through each day with a little more energy. To do the pose, stand on your mat. Bring one leg out to the side as if you are performing a lunge. Keep your knee at a 90-degree angle. Stretch your other leg back so that it’s straight. Extend your arms out to your sides at shoulder level. Hold the pose for 30 seconds to 1 minute and repeat on the other side.
- Standing Mountain
Here’s a yoga pose that’s ideal for warming up your muscles and helping your body to relax. When you have a tense moment during pregnancy, this move can do wonders for helping you feel better. Stand with your feet hip-width apart; hands pressed together at chest level. Sweep your arms overhead, bending back slightly as you do. Return to the starting position. Repeat through 10 breaths, breathing in as your arms go up and breathing out as your arms go back down.
- Supported Squat
If you need a move that will help your body prepare for labour and delivery, the supported squat pose is the perfect option for you. This pose is also a great way to restore and refresh your body while helping you to relax and recharge at the same time. Place a stack of pillows behind you and stand with your feet a bit wider than your hips. Lower your body as if sitting down and squat until you’re resting on the pillows. Hold for 10 breaths.
- Cow Cat Pose
This pose is one that many experts recommend as a way to prepare your body for giving birth. It’s also great to help ease tight, sore back muscles. Kneel on your mat on all fours. Gently alternate arching your back and rounding your back. Repeat 10 times.
As with any type of activity during pregnancy, be sure you clear yoga with your doctor as an adequate exercise during your pregnancy. If you feel any pain or discomfort during a pose, stop immediately and consult your physician before trying again. We hope that these poses help to keep you healthy and happy during your pregnancy.