7 Yoga Poses for a Healthy Pregnancy

If you’re pregnant, chances are that your usual workout routine isn’t exactly what it used to be. But although you may need to adjust how often and how hard you work out while you’re expecting, there’s no reason why you can’t stay fit during pregnancy. With the right yoga exercise regimen, it’s possible to stay healthy and active while carrying a child! This post will tell you everything you need to know about exercising while pregnant, including the best ways to get back in shape during your second or third trimester or after giving birth.

1) Child Pose

Child pose is not only an easy, restorative yoga pose for pregnant women, but also serves as an important physical and mental exercise during pregnancy. It eases the weight of the baby that is resting on your back. Additionally, it improves circulation and relieves menstrual discomfort.
Start by kneeling on all fours with your wrists directly under your shoulders, knees directly under your hips and head in a neutral position (looking straight ahead). Place one hand against the outside of one knee and the other hand against the other. As you inhale lift your torso towards your thighs while keeping both feet firmly on the ground. Then exhale as you push down into your hands to extend through hips towards legs again.

2) Cat/Cow

Cat/Cow is one of the most popular poses in yoga class. It’s simple and great to use as your own stretch break if you’re attending one that goes longer than an hour. The pose also encourages healthy circulation, loosens back and abdominal muscles, and can help reduce swelling in your legs. Start on all fours with your palms under your shoulders and your knees just below hip-level. Draw in air through your nose, curl your tailbone toward the floor, let out a slow breath through your mouth, then arch the spine toward the ceiling–simultaneously lifting arms parallel to the ground but not locking them straight. Here are seven other easy yoga poses perfect for pregnant women

3) Forward Bend

One of the best things you can do to feel healthy during pregnancy is practicing yoga. These exercises will strengthen your body and help ease aches and pains while also preparing you mentally and emotionally for the new journey that awaits. The poses below are beginner-friendly, easy to do anywhere, and designed with pregnant bodies in mind.

To do a forward bend, stand with your feet hip-width apart. Bend at your waist and bring your head towards your knees or towards a yoga block that’s in front of you. Hold as long as you’re comfortable, using blocks to help if you need to. This pose helps ease back pain and is also good for circulation. Make sure to check with your doctor before attempting any new poses while pregnant.

4) Cobra Pose

This simple backbend stretches your lower back and prepares it for the weight of carrying a baby. You should avoid this pose, though, if you’re experiencing any complications during pregnancy like preterm labor or low amniotic fluid levels. Come to all fours with your palms facing down and your feet shoulder-width apart. As you inhale, lift your chest up and look up toward the ceiling so that your body forms an inverted V shape. Hold for at least three breaths and then release down onto your stomach as you exhale. Repeat 2 more times.

The most common discomforts associated with pregnancy are back pain and constipation. As your abdomen expands to accommodate your growing baby, you might find yourself needing to roll over in bed several times during each night just to get comfortable. Over time, that repeated twisting can put undue stress on your spine and cause pain as well as damage to vital organs such as your liver. Luckily, some simple yoga poses can help alleviate these problems and make carrying a baby more enjoyable. If you are pregnant or plan on becoming pregnant in the future, do some research into poses that will help with back pain and constipation. Practice them regularly if you are able for relief from those symptoms.

5) Triangle Pose

There are many different yoga poses that are great for pregnant women, but the Triangle Pose is particularly relaxing. You’ll need to find a flat surface in your house or yard, which will work well enough. Sit down on the floor and put your legs out in front of you. Spread them so they’re shoulder-width apart from each other and then bend them again, bringing the soles of your feet together so that they touch one another. Lengthen your spine and allow it to curve naturally into this pose as you gently rock back and forth on your knees. Keep an eye on how much lower back flexibility you have when doing this yoga pose as it may change week by week.

Many other poses, such as Downward-Facing Dog, Cow-Face Pose, or even Child’s Pose can also help to relax your body and relieve stress. The main thing to remember is that yoga is meant to be enjoyed by everyone. If you’re pregnant and trying yoga out for yourself, don’t feel as though you have to do everything perfectly. It’s always better to take your time with something than it is to force yourself into it too early. Give yourself some time—but most importantly, enjoy your yoga sessions!

6) Supported Bridge Pose

As soon as your water breaks, or contractions start, you’ll want to head to the hospital. But in the meantime, we’re not suggesting that you don’t get some exercise! For example, this supported bridge pose can work wonders for both you and your baby by engaging your abdominal muscles and opening up your hips to facilitate childbirth.nStart on all fours with a mat below. Raise yourself up on your knees and arms so that you form an inverted V shape. Your feet should be touching the floor on either side of the mat and you should look down at the mat below rather than at anything in front of you.

Kneel on your mat and walk your feet back until you are in an inverted V position. Then, lift yourself up so that your body forms a straight line from your shoulders to heels. Rest your arms on either side of you on the mat or place them comfortably by your sides. Breathe deeply while in position and hold until comfortable, remembering to not strain yourself or hold it any longer than is necessary or comfortable! You should feel supported without feeling like you’re going to fall over backwards. Once you’ve gotten used to it, try holding for about five minutes at a time, resting and then repeating as many times as feels good.

7) Side Lying Stretches

Side Lying Stretches. This pose should be done with the pelvis raised on a pillow or other object so that the torso and legs are in contact with the floor, as shown below. A second pillow can be placed under the head to support it and create more space between the torso and floor. The legs are then rotated externally (toes pulled back) so that they lie in line with your hip joints; rotate them outwards (heels rotating outwards) to make the stretch more intense. Flex your ankles by pulling them in towards you so that you feel both the stretch in your hamstrings, which originates at the sit bones, and up along your spine.

Yoga can be an extremely beneficial exercise during pregnancy, especially for lower back pain and increasing flexibility. However, as your body changes with every week of pregnancy, so does your posture, balance and center of gravity which means you should modify some of your exercises accordingly. In fact, in general it is advisable to avoid any static positions when pregnant (such as standing on one leg), practising dynamic poses instead (such as moving from side lying to standing using lunges). One example would be doing ‘pigeon pose’ (also known as side plank pose) every day during each trimester (there are benefits during every trimester) in order to stretch out your hips before getting up.