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I think we all enter into pregnancy with the very best intentions.
We plan to eat all organic real whole foods.
Of course, we’ll cut out our daily non-fat stirred Caramel Macchiato.
And sleep…count me in! I will take all the extra sleep I can get. Nobody has to tell me twice!
So it goes without saying that we would plan to incorporate some level of activity into our pregnancy wellness regimen.
But…it doesn’t always play out that way, any more than being the cute, stylish pregnant lady that only looks preggo from the side.
Life gets in the way and derails our best-laid plans.
Maybe morning sickness knocked you out cold for 6 weeks [maybe more] and you’re just now trying to come back to life.
Or maybe it’s because of your older kids that require constant attention.
Maybe you are busy prepping your office for your maternity leave.
Or perhaps you are just busy daydreaming about your little sweetpea-to-be.
Whatever the cause, we often fall back into our usual patterns despite our lovely plans.
Totally normal. But I am here to slap you out of it and remind you that self-care is non-negotiable!
A perfectly suited option is available in the form of prenatal yoga. Prenatal yoga can help you stretch tired areas of your body, help relax any stress you are feeling, relieve many pregnancy induced ailments, strengthen your body for childbirth and help you with concentration and mindfulness [among other benefits.]
You need this! And Baby does too!
The poses presented to you below all have benefits for moms-to-be and many include pregnancy friendly modifications. Of course, as with anything during pregnancy, you really need to contact your healthcare provider before you try any of these options.
Belly Breathing [Ujai Pranayama]
This is probably the most useful one for pregnancy because it will help you practice breath awareness for birth. And the following benefits are extremely useful for pregnancy wellness and birth preparation:
- blood pressure regulation
Standing Mountain [Tadasana]
This pose is a great place to start to warm up before your prenatal yoga sequence. This will help you with postural alignment as well as offering these additional benefits:
Cat-Cow Sequence [Marjarysana + Bitilasana]
Another good warm up which will help stretch your spine to strengthen + relieve pain during pregnancy. Can be used during labor. Additional benefits include:
- posture alignment
- tension release
Downward Facing Dog [Adho Mukha Svanasana]
This transitional pose is awesome for both stretching and strengthening. We recommend following the modification as seen in the video below. Because the standard pose is an inversion, or upside down pose, causing blood to flow away from the uterus.
Child’s Pose [Balasana]
The ultimate resting pose! This pose with help you relax and calm your mind. It is also awesome for digestion, stretches your lower back, opens your hips, and just really gives you the opportunity to relax. All amazing things when you are pregnant…so great!
Garland Pose [Malasana]
This supported squat is a great leg strengthening and hip opening pose. It helps with stretching from your torso through your legs and helps with circulation. This pose promotes inner peace through focus, concentration, and balance. This squat is awesome for preparing your body for childbirth.
Warrior [Virabhadrasana] Poses
- Strengthening & energizing full body stretch
- Improved balance + concentration
- Hip, chest + lung opening
Triangle Pose | Supported/Modified [Trikonasana]
Strengthens whole body. Benefits of this pose run the length of your spine, helping to stretch, strengthen, and align your whole neck + back. In addition, it provides digestive support!
Bridge [Setu Bandha Sarvangasana]
Benefits of bridge pose in prenatal yoga:
- Core strengthening
- Improves circulation + digestion
- Rejuvenating for tired legs
- Calming to the nervous system
- Stimulating to the endocrine system
- Comforting for headache and back pain
Legs Up The Wall [Viparita Karani]
Both modern and old-school yogis consider this to be somewhat of a cure-all. For our purposes, we will just focus on the benefits to pregnant moms, which are no joke. This pose helps to stretch your legs and back, which can relieve back pain and tired/cramped legs + feet. It is also known to calm the mind, which you really need right now!
Chair Pose [Utkatasana]
Similar to squats, this pose is super strengthening for your legs and core. It’s also a great stretch for relieving tension in your upper body. The primary benefits are improved:
Tree Pose [Vriksasana]
- Sciatica relief
- Hip opening
- Leg + ankle strengthening
- Helps with concentration
Locust Pose [Salabhasana] | Modified
- Stress Relieving
- Calming + focusing
- Promotes healthy digestion
- Core strengthening
- Chest opening
- And it helps tone your booty – who doesn’t need that? ?
Goddess Pose [Utkata Konasana]
This pose is awesome for pregnant ladies!
- Pelvic floor strengthening
- Hip opening
- Strengthens legs + core
- Helps keep you centered
Savasana | Modified
This restorative pose is an awesome way to end your practice.
- Increase body + breath awareness
- Improved mindfulness leading to a meditative state
- Relaxes tense muscles
- Reduces stress, including anxiety + blood pressure
Great job mama! I hope you enjoyed trying these 15 prenatal yoga poses. Please continue to be good to yourself and I wish you the perfect birth!
And when the time comes, I highly recommend these online birth + lactation courses that you can take from the comfort of your own home in your maternity leggings:
The Online Prenatal Course for Couples
Milkology – Online Lactation Course
Don’t forget to check out all of my favorite things on my recommendations pages for the best things to make your life easier whether it’s parenting, budgeting, family living or blog related. Thanks again for visiting…I hope to see you again!!
Additional Prenatal Yoga Resources:
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