Prenatal Yoga Poses to Ease Your Pregnancy and Help Childbirth

December 30, 2009 by  
Filed under Yoga and You

Yoga Poses For A Mommy-To-Be

We’ve seen in our previous posts “The Health Benefits of Yoga” and “Yoga for Kids” how Yoga can be beneficial for people of all ages and going through different aspects of life. Similarly, yoga is great for expectant mothers to ease any pregnancy discomforts like lower back ache, improves circulation and helps women to keep limber and work those muscles that are otherwise hard to exercise when pregnant. The breathing exercises in yoga also come in handy when faced with the physical demands of labor and help stay calm during the process.

Prenatal Yoga Poses

Prenatal YogaIt is however, important to discuss with your yoga teacher your pregnancy so they can better guide you about the type of yoga best practiced by you.  Usually in the first trimester  low impact forms of exercise and poses are taught to you, not causing any strain to the abdomen region. Women who experience morning sickness in this trimester may be advised to just take it easy and skip out any yoga till the sickness passes, which is usually by the second trimester. The second trimester is the best time to start prenatal yoga as your belly would have just begun to grow, but not big enough to hamper your ability to move freely. It will also make you more physically comfortable in the months to come when the belly grows. In the third trimester, you may not be as flexible as you’d like and movement becomes a lot more cumbersome, but a good time for some easy hip opening poses that will assist when the birthing time comes.

Here are some easy prenatal yoga poses for even beginners to practice in their second and thrid trimesters  (with the guidance of a yoga practitioner)-

Virabhadrasana (Warrior II Pose)

  • Starting with your legs wides apart arms stretched out, turn your right foot to the right, keeping your hips and arm facing straight ahead.
  • Start bending the right knee till your thigh is parallel to the floor.
  • Keeping the shoulders directly inline with the hips, look over your right hand, reaching out with the fingertips of both hands.
  • Repeat on the left side.

Prenatal Yoga poses- Virabhadrasana -Warrior II Pose

Utthita Trikonasana (Extended Triangle Pose)

  • From the Warrior II position, streghten out the bent knee.
  • Stretch  your right hand and reach down onto your shin, ankle or use a block if it’s more comfortable, placing it outside the right foot.
  • Keep the knees straight, thighs pulled up reach up towards the ceiling with your left hand making sure both shoulders are in line with each other.
  • Open up your chest as you look towards your extended hand.
  • Repeat on the other side.

Prenatal Yoga Poses- Utthita Trikonasana- Triangle Pose

Ardha Chandrasana (Half Moon Pose)

  • From the trainagle pose (trikonasana), bend the right knee and bring the left leg closer.
  • Then straightening your right knee again bring up your left leg straight by pushing it off the floor.
  • The left leg should be parallel to the ground and the hips facing forward.
  • Open up your chest and look up towards your left hand.
  • Repeat on the other side.

Prenatal Yoga poses- Ardha Chandrasana- half moon pose

Other good poses during pregnancy include Vrksasana (Tree pose). adho mukha svanasana (Downward-Facing Dog), Cat – Cow Stretch and baddha konasana (Cobbler’s or Tailor’s pose).

*Photo Credits: photos by lululemon athletica, massdistraction, YoGeek Mami, tarnalberry on flickr

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