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| 14 essential yoga poses for pregnant women
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Yoga is a great way to support the needs of the body during pregnancy and to prepare physically
for labor. You can practice certain asanas to strengthen muscles that will be needed when caring
for your newborn. Strong arms will make it much easier to lift your baby hundreds of times
in a day or carry a car seat.
We turned to yoga and fitness experts to find out which prenatal yoga poses are most beneficial
for moms-to-be - the ones that will be needed during labor and beyond.
Prenatal yoga vs. regular yoga?
Prenatal yoga is a specific style of yoga designed for pregnant women. The poses, which are
regular or modified versions, are designed to support the body during pregnancy and prepare
for labor. These asanas are generally safe for the pregnant woman, although there are a few
variations depending on the trimester.
There are a number of benefits of yoga during pregnancy. Here's what you can expect from
regular prenatal yoga classes:
- Strengthening pelvic muscles.
- Accelerating postpartum recovery.
- Improved blood circulation
- Reducing anxiety (according to scientists at the University of Manchester, this also applies to
moms-to-be).
- Preparing the body for labor.
- Reducing lower back pain.
- Reducing the risk of falls in normal life.
If you opt for regular yoga, you should let your instructor know that you are pregnant and how
far along you are, so they can suggest asana modifications as needed. Hot yoga, however, should
be avoided in all trimesters of pregnancy: many scientists warn that it is unsafe for expectant
moms (Environmental Health Perspectives).
Many pregnant women prefer prenatal yoga because its pace is slower and the poses are
specifically chosen to meet their needs. If yoga was not part of your routine before pregnancy,
it is recommended that you stick to prenatal yoga. Also, always talk to your doctor before
starting a new exercise program.
In prenatal yoga, you won't see exercises that are difficult to perform, especially if there is a risk
of falling. This doesn't mean you can't do challenging asanas during pregnancy if you've done
them before, but you should assess the risk of falling to protect yourself and the baby.
The pace of prenatal yoga is also slower and you can use assistive props, especially for women
later in pregnancy.
- Benefits of yoga during pregnancy
- Prenatal yoga poses to prepare for childbirth
- Childbirth is a demanding physical activity that requires a lot of strength and endurance.
Practicing yoga during pregnancy can help you prepare for an easier labor with fewer
complications such as ruptures. Try the following asanas.
Warrior-2
Warrior-2 asana strengthens the legs and keeps blood flowing to the pelvic area. Stronger legs
give better stability at a time when the balance of the body is shifting due to a large belly,
and prepares you for the physical demands of childbirth.
How to perform Warrior-2:
- Stand in classic downward-facing dog asana, step your right foot forward between your hands.
- Place the left foot so that its arch is in line with the heel of the right foot.
- Bend your right knee so that it forms a right angle.
- Tense your left leg, keeping it straight at the knee.
- Extend your right arm straight out in front of you and your left arm straight behind you,
palms facing down.
- Repeat on the other side.
Chair pose
Chair pose strengthens your hips and legs, better preparing your body for labor. If you feel
unsteady in this pose, you can modify it by spreading your legs wider than hip width for better
balance.
How to do the asana:
- Start standing with your feet hip-width apart.
- Breathe in profoundly as you raise your arms over your head.
- As you exhale, gently bend your knees and lower your hips, mimicking the motion of sitting
on a chair.
- Hold for a few breaths.
Crescent Moon Lunge
Crescent lunges can be surprisingly helpful if your hips are too tight during pregnancy.
The mobility of your hip joints helps support your body.
But if you feel dizzy when you raise your arms above your head in this asana, try intertwining
them behind your back instead.
How to do crescent lunges:
- Starting in downward facing dog, step your right foot forward between your hands.
- Bend your right knee so that it forms a right angle.
- Stand on the pads of your left foot and straighten your left leg.
- Straighten your torso and raise both arms above your head.
Repeat with the other leg.
Triangle Asana
Triangle asana gives you strong and flexible legs to support you during labor and also
strengthens your back muscles and spine, helping to prevent back pain caused by the weight
of your tummy.
How to do triangle asana:
- From Warrior-2 asana, straighten the leg in front of you.
- Slide your torso forward as far as possible.
- Lower the "front" arm down to the ankle.
- Raise the remaining back arm upward.
- Repeat on the other side.
- Side Angle Asana
- Side angle asana helps to strengthen the legs and improve balance. Strong legs will help
during labor and after childbirth. Pregnancy disrupts the balance of the body, so poses that
improve balance are important to help avoid falls.
How to do side angle asana:
- From Warrior-2 pose with your right foot in front, lower your right forearm onto your thigh
with your palm facing up.
- Extend the left arm upward at an angle, placing it in line with the left leg.
Repeat on the other side.
Balance asanas to practice during pregnancy
Asanas for developing a sense of balance can also help prepare the body for labor by bringing
a stronger sense of balance. What's more, they help not only the body, but also the psyche.
Balance asanas for prenatal yoga can be as follows.
Tree pose
Tree pose works on physical balance and mental concentration. It also gives a good stretch
to the hips, bringing relief. If your stomach seems to get in the way in this pose, simply place
your foot a little lower on the opposite hip.
How to do tree asana:
- While standing, hoist your right leg.
- Press the inside of your right foot against the inside of your left thigh.
- If you feel stable enough, place your hands with palms together in front of you and raise them
up higher
- Repeat with the other foot.
- Hand-to-foot asana.
- The arm to leg stretch is a good balance pose in early pregnancy, especially in the second
trimester. It develops balance, strength and flexibility, and may seem like a meditative exercise.
How to perform the arm outstretched to the leg asana:
- From a standing position, raise your right knee.
- Grasp the big toe with your right hand.
- Slowly straighten your right leg.
- Repeat on the other side.
You can change position by holding onto the back of a chair, wall or piece of furniture
if necessary. You can also sit on the floor and extend your leg at a slight angle if your belly
blocks you from performing the exercise later in pregnancy.
Warrior-3
Warrior-3 adds a new balance element: you lean forward with your leg extended backwards.
This can also bring relief by allowing your belly to hang freely to the floor in this pose.
How to do warrior-3:
- Start in a lunge, right foot forward, bring your hands to heart level, palms pressed together.
- Lean forward so your spine is parallel to the floor.
- As you lean forward, bring your left leg parallel to the floor in line with your spine.
Eagle pose
Asana, or eagle pose works on balance and also helps to relieve stiffness in the muscles of the
neck and shoulder girdle.
How to do eagle asana:
- From a standing position, bend your legs slightly at the knees.
- Raise your right knee over your left knee.
- Put your left foot around the back of your right shin.
- If your balance is stable enough, raise your arms out to the sides.
- Repeat on the other side.
If you want to stretch your shoulders but don't feel stable enough, you can do this asana kneeling
or standing with your feet hip-width apart.
Crescent Moon Asana
Crescent moon pose is a balance asana performed with a forward bend that also gently stretches
the hip flexor muscles. This pose is ideal during pregnancy because it can be performed with as
much intensity as you wish.
How to do crescent moon asana:
- From triangle asana with your right foot forward, lower your right hand to the floor with your
palm facing down.
- Raise your left leg to parallel with the floor, slowly "opening" your left hip.
- Extend your left arm straight up, connecting it with your right arm.
- Repeat on the opposite side.
When performing these poses, even an experienced yogi is advised to take extra precautions to
avoid falling. For the extended hands-to-feet pose, experts advise pregnant women to use a
stable surface for support and a strap. You can also hold onto your lower thigh while balancing
on the opposite leg.
Positions that prepare you to care for an infant
Caring for a newborn is wonderful, but it's also a hassle. Simple activities like feeding, dressing,
and rocking can take a physical toll on an unprepared body.
Strengthening your arms, shoulders, and cortical muscles can help prepare you for the first few
days of caring for an infant. Practicing these yoga poses can make caring for a newborn a little
easier:
Eagle with wings
Eagle asana opens your shoulder blades and strengthens your arms and shoulders. When you
carry your newborn all day, a strong shoulder girdle will help you. Continuing this pose after
giving birth will also help relieve tension in your shoulders.
How to do eagle pose:
- Expand both arms out before you.
- Twist your right elbow and snare it beneath your cleared out elbow.
- Join your palms together and interlace your fingers.
- Repeat on the opposite side.
Dolphin pose
Dolphin asana strengthens and stretches the shoulders, arms, upper back and legs. Sitting and
feeding your baby every two to three hours day after day can put a serious strain on these
muscles, so keeping them in shape is important. This posture moreover makes a difference
soothe migraines and weakness.
How to do dolphin pose:
- From downward-facing dog asana, lower your forearms to the floor.
- Interlock your fingers.
- Modified plank
- Altered boards can be secure and advantageous amid pregnancy on the off chance that you are
doing them accurately. Planks support your pelvic floor muscles and lower back to help with
postpartum recovery.
- Gently lie down on your stomach.
- Stand up so that you are resting on your hands and knees or on your forearms and knees.
You can also:
- Get on all fours.
- Walk your arms forward to the desired sensation.
Downward facing fluffy dog
Downward facing dog can help reduce the strain on the lower back associated with both
pregnancy and carrying or feeding a baby in your arms. Fluffy dog asana can also relieve
headaches and reduce stress.
How to do "fluffy dog":
- Get on all fours, press your palms to the floor and straighten your arms.
- Simultaneously lift your hips and straighten your legs with your knees slightly bent.
Safety rules for prenatal yoga:
Yoga has many benefits during pregnancy, but there are some safety considerations to keep in
mind. It's important to avoid dehydration, including pre-hydrating before practicing. And
of course, always consult with your doctor first, especially if you have a high-risk pregnancy.
During pregnancy, refrain from exercises such as:
- Postures that put pressure on the abdomen.
- Deep twists.
- Asanas lying on your back (from the second trimester of pregnancy).
- Hot yoga in all trimesters, but especially in the first trimester.
There are a few asanas that ought to be dodged amid pregnancy. These include:
- Crow asana.
- Shavasana.
- Squats or twists.
-Twisting of the spine on the back.