8 Easy Postures Of Prenatal Yoga

Pregnancy is not always as easy for every woman. The shift of center of gravity, morning sickness and back pains and urinary incontinence can sometimes put a halt to one’s routine. Exercises during pregnancy is a good way to deal with these symptoms. Prenatal yoga is a particular exercise that comes highly recommended as it can help pregnant women prepare their bodies for a smoother labor and delivery as well as teach them breathing exercises that can help them relax when the pain strikes.

Prenatal yoga is not only good for expectant moms. As an exercise that can be executed all throughout the pregnancy, the baby benefits from it as well. The improved blood circulation and increased amount of oxygen in the womb can make the baby become healthier.

Here are some of the easy and safe yoga postures pregnant women can do at home or during classes. 

1. The sitting warrior pose. This pose can be executed by sitting on your buttocks while keeping your legs across each other. You can also do a variation wherein you are seated on your heels and your legs are not crossed. Execute 10 deep breaths while in this position.  This particular pose is ideal especially if you have swollen feet and ankles.

2. Wide legged child pose. While on the sitting warrior pose, open your knees and lean forward. Bring your forehead and keep it in contact with the floor. Stretch your arms forward and lay them on the floor. This is a very relaxing pose that can benefit your hips and back.

3. Tree pose. This is one of the easy poses that pregnant women can execute during a prenatal yoga. Begin by standing with your feet together. Place your right foot into your left calf. Your hip bones should be aligned as you push your knees back. Gather your palms together across your chest and take 5 deep breaths. Repeat the process using your left foot. If you find balance difficult to achieve with this pose, place a hand against the wall and bring your foot higher to your thigh. This pose will help you achieve balance, flexibility and strength.

4. Standing on one leg. Stand with your feet as wide as your hips. Place your hands on your waist. Bend your knee as you lift your right foot ensuring that the toes are pointed upwards. While keeping your spine straight, take 5 deep breaths. This pose will help in strengthening your thighs and works on your balance and focus.

5.  Squat. Open your feet slightly wider than your hips. Gather your palms in front of your heart. Inhale while pushing your hips back and exhale as you sit down so that your buttocks are slightly above the floor. Hold for 2 minutes and slowly work your way up. The squat is ideal for opening up the pelvic floor and manage water retention.

6.  Happy baby pose. Lie down on the mat and gently lift your legs with the knees bent. Grab your feet with your hands. If this pose is uncomfortable for you, you can rock your body from side to side. Ensure that you can feel the pressure with your palms and feet. This pose will help you strengthen and open your pelvic floor for easier delivery. 

7. Legs up on the wall pose. Lie on the mat and place your buttocks and legs against the wall at hip distance. You can either stretch your arms overhead or leave them on your side. Hold this pose for at least 3 minutes. This pose is a great way to relieve stress and encourage blood circulation in your legs.

8. Corpse pose. Lie down on the mat and close your eyes. Spread your arms and legs away from your body at a distance that you feel comfortable. Take deep breaths and hold the pose for 3 minutes. This pose is a good way to end your yoga session and helps your body to relax.

While these prenatal yoga poses are easy, you should not push your body’s limits. Stop and relax whenever you feel pain or discomfort. Also take note that certain poses should only be executed within certain trimesters so it is best to consult a yoga instructor before beginning your yoga session.