Prenatal yoga can be a great form of exercise for moms-to-be! It can help relax and stretch sore, tired muscles as well as relax your mind during such a joyful (and sometimes stressful!) time of life. But remember, always check first with your care provider before beginning any exercise program. Here are some great prenatal yoga poses.
LYING ON YOUR BACK
Corpse: After the first trimester, pregnant women are generally told not to lie on their backs to prevent Vena Cava Syndrome. But before you get there, try the corpse pose, a final relaxation pose typically done on the back. You can modify it by lying on your side if you’re past your first trimester. Place a bolster between your knees to take pressure off your hips.
Supta Baddhakonasana (butterfly): Again, don’t attempt this one if you’re in your second or third trimester. If you’re in your first, try this butterfly stretch.
LYING ON YOUR BELLY
Pregnant women past the first trimester should avoid lying on their belly. Good alternatives to the face-down backbends are bridge and camel.
Cobra: The cobra pose can really relax and stretch out your back muscles. Here’s how to do it.
Locust: Locust pose gives your arms such a good stretch that you won’t even remember you’re doing yoga. Here’s how to do it.
Bow: If you’re flexible enough, grab those ankles and relish in the pleasure of a good stretch! Here’s how.
The bigger your belly grows, the more challenging balance poses become as your center of gravity changes. Avoid any poses that become uncomfortable or make you feel unstable. Use the wall for balance or choose props that can help you to feel more steady (straps, blocks).
Tree: Get in touch with your inner foliage and balance yourself on one foot and reach for the skies above. Here’s how to do the tree pose.
Eagle: This one almost looks like you’re tangling your arms and legs up. Try it here.
Warrior III: Sometimes called the airplane pose, Warrior III will test your balance and strength for sure. Here’s how to do it.
Crane: You might have to do some practice before you get this one! It requires lots of strength and balance, but we know you can do it! Here’s how.
As a general rule, avoid twisting, compressing or straining the belly. Gentle twists like a seated twist are okay and may feel great for any strain you might experience on your lower back as your belly expands.
Revolved Triangle: The name sounds intimidating, but don’t be scared to try this one. Twist out those sore and tired back muscles. Here’s how.
Supine Twists: Not only will this feel great on your muscles, but this stretch can even help with digestion! Try it here.
Half Moon: This pose won’t be too hard to manage! Here’s how.