Updated: Sep 30, 2019
Prenatal yoga can be very beneficial for future mommy’s to stay in shape, by toning muscles, improve balance & circulation, and increasing flexibility as your body changes throughout pregnancy - with low impact on joints it’s easy on your body!
First, check with your provider to make sure it’s okay for you to start or continue a yoga program, and what postures are best for you at certain times during your pregnancy. Some precautions I’ll note here are: avoid lying on your back after the first trimester, skip inversions & extreme stretching of abdominal muscles, avoid hot, humid conditions (trust me, you’ll already be on fire).
Prenatal Yoga Poses
Cat/Cow - On hands and knees, arms shoulder width apart, knees hip width apart. Keep arms straight. Drop your belly, stretch your head back and breathe in. Then tuck your bum under and round your back as breathe out. Repeat to warm up your spine.
Yoga Squat - Facing the back of a chair, stand with your feet a little wider than hip width apart, toes pointed outward while holding on to the chair for support. Contract belly muscles, lift the chest, and drop the shoulders. Lower your bum to the floor while keeping weight in the heels of feet. Breathe in deeply as you drop, then as you exhale, push back to standing. Repeat to relax and open the pelvis, & strengthen the legs.
Tree Pose - Stand up straight with legs together comfortably. Breathe in and raise your arms above your head. As your breathe out bring your hands together in prayer position and bring them to your heart. Keep hands in prayer position. Lift one leg and rest your foot on the opposite leg at the ankle, calf, or above the knee (whatever is comfortable for you). The knee should point outward. Repeat on the other side. Continue to breathe deeply in and out during the pose.
Warrior Pose - Stand with feet together shoulder width apart. Move one leg in one big step behind you with your toes pointing outward, and your heel in line with the foot in front of you. Breathe in and raise your arms. Breath out and bring your hands to prayer position at your heart. Hold the position and continue to breathe. Bring the foot behind you back to meet the other. And repeat on the opposite side.
Easy pose - Sit cross-legged and elevate yourself with pillows, blankets, or a bolster and let the knees to be lower than the hips. For more support sit with your back against a wall. Place the palms of hands downwards on the thigh or knee, or wrap arms around baby. When comfortable, close your eyes and breathe deeply in and out. This is an excellent time to meditate, scan the body, and be present but focus on your breathing and where your mind wanders. Think of your baby and you. Keep breathing deeply for a few moments. Bring awareness back to your body and thank yourself for taking time for your body and for your baby.
Let me know what your favorite yoga poses are during pregnancy! And be sure to post your favorite pose!