30 Jun 5 Prenatal Yoga Poses To Try!

Prenatal yoga focuses on yoga exercises/poses that mommies-t0-be can do to improve flexibility. It’s important to keep in mind that going slow and steady is key in the beginning,don’t rush yourself.  The significance of prenatal yoga has been on the rise and this is why you should be a part of it:

1. Regular exercise induces the happy hormone ” endorphine”  in pregnant women and help them stay energetic and positive despite the famous mood swings.
2.  Helps to strengthen your breathing and relaxation so that you can have a comfortable labor.
3.  Overall development- reduces stress, headache, nausea, lower back pain, risk of intrauterine growth restriction and helps you to sleep.

Here’s 5 poses that you can try with a certified prenatal yoga instructor:

Mountain Pose: 

This is a good yoga pose to warm up your muscles.

• Stand with your feet kept hip-width apart, toes pointed out.
• Keep your knees slightly bent.
• Let your palms touch in the front of your chest.
• Close your eyes and as you inhale sweep your arms out over your head and bend slightly backwards.
• Exhale and stand up straight, bring your hands back to the chest with palms together.
• Repeat 10 times.

Twisted Pose:  

• Sit straight with your feet parallel to each other, stretched out.
• Inhale and raise your arms to shoulder level with your palms facing down.
• Exhale and twist your body to the right. Use the waist to turn and move your head and hands simultaneously to the right. Feel a stretch on your neck, back, shoulder and arms( do not bend your knees).
• Inhale and come back to the starting position but keep your hands parallel to each other, at shoulder level.
• Repeat on the left side

Supported Squat:

This is a great move for preparing for labor. However, it is not recommended if you see sings of premature labor.

• Stack pillows together on the floor behind you.
• Stand with your feet slightly wider than your hips
• Bend your knees and lower your hips by getting into a deep squat, going deeper and sitting on the pillows, place your palms together between your chest.
• Close your eyes and breathe deeply and relax your pelvic muscles surrounding your vagina.
• Hold for 10 full breathes.

Angel Pose: 

• Stand straight with your feet about 24 inches apart. ( you can use the support of a wall if you want )
• Raise your hand, with elbows straight and stretch upwards.
• Inhale and bend to the left slightly.
• Exhale and come back to a neutral position with hands down.
• Repeat on the other side moving sideways to the right.

Belly Breathing:

Sit up straight on a comfortable pillow, keep your legs crossed and place your hands on your lower belly. Inhale and breathe deeply while keeping your face and jaw relaxed. Imagine your pelvic muscles surrounding your vaginas relaxing. Now exhale slowly.

Repeat 5 times.

TIP: When you are in labor, rely on this ancient breathing technique to help you when you get contractions : Keep your jaw and face relaxed. Place the top of your tongue on the roof of your mouth. As you touch your belly, take a deep breath. Imagine that you bring cool air into your head and the deepest part of your belly. Now exhale out by drawing the belly in and emptying all the air out.

Important Safety Measures :

- Pregnant women who have asthma should not hold or suspend breath during yoga.

- Certain exercises are not suited for mothers bases on their trimester for instance: avoid asanas like the Angel pose after 7 months of pregnancy. It is very important to stop an exercise, immediately if you feel any strain.

- Avoid yoga poses that include “forward bending asanas  such as the boat pose or inverted poses and exercises that may put pressure on the abdomen.

- Strictly avoid poses or asanas that require you to lie down on your stomach.

- Exercises involving balance should be done with utmost care.