When you are pregnant, your body goes through many changes that can cause you great levels of stress. That is why we introduce all future mothers to prenatal yoga: a way to keep your mind and body healthy during the gestation period.
Prenatal yoga focuses on postures that pregnant women can perform to increase their strength and flexibility, which also provides benefits for the baby. It also helps to breathe properly and learn to relax for a more comfortable and easier birth. In addition, some studies claim that yoga is ideal for pregnant women.
Prenatal yoga classes are a great way to prepare for the birthing process and enjoy the company of other pregnant women.
Benefits of prenatal yoga
The benefits of prenatal yoga are countless for expectant mothers. Here are some of the most important ones:
- Improved sleep.
- Stress reduction.
- Greater strength, flexibility, and endurance.
- Reduction of lower back pain.
- Decreased nausea.
- Reduction of carpal tunnel syndrome.
- Decrease in headaches.
- Lower risk of premature birth.
- Lower risk of intrauterine growth restriction.
Prenatal Yoga: 5 exercises
Now that we know the benefits of prenatal yoga, it is the ideal time to introduce you to some exercises to practice it.
Lazy
To practice the first exercise, sit on a chair with both legs extended in front of you. Next, bend your knees and place your feet close to your seat, slightly wider than hip-width apart.
Then, shift your weight onto your feet and move off the seat to squat with your legs apart. Stand up straight and clasp your hands between your knees, pressing your elbows into the inner thighs. If this is uncomfortable, we suggest using blocks to perform a supported squat.
Triangle
Start standing with your feet wider than shoulder-width apart. Step forward with your left leg, bending it at the knee. You should be leaning your body weight slightly forward.
Inhale, then exhale as you raise your right arm over your shoulder. Then, turn your head, looking up; you can place your left arm on your thigh for support.
Finally, take a full breath as you lower your right arm and stretch your left leg. Return to the starting position and repeat the movement for 5 full breaths. Reverse your feet and repeat the sequence on the other side to complete the exercise.
“The two most important pieces of equipment you need to do yoga are your body and your mind.”
–Rodney Yee–
Uttanasana
As in the previous exercise, to perform Uttanasana you must stand with your feet wider than hip-width apart, your knees slightly bent and your hips at the appropriate level.
Secondly, bend forward at the waist and allow your head to fall towards the mat, while your knees remain loose. Hold your elbows with opposite hands, as this will help you lengthen your spine. Don’t worry if you’re not able to reach the floor.
Upavistha Konasana
To begin, you should sit with your legs extended straight out in front of you. Stretch your legs out to the side, although you don’t need to force yourself too much.
Next, while keeping your back flat, tilt your chest and place your forearms on the floor in front of you. This pose is especially good for stretching and opening up your hips .
Parivrtta Sanchalanasana
Our last prenatal yoga exercise requires you to start with all your upper and lower limbs flat on the floor. To do it, you must place your left foot on the floor, bending your leg at 90 degrees so that your calf is parallel to it.
Using your hands for support, bend and extend your right foot behind you. This will support you primarily on your hands and your left leg, which is forward. To finish, shift your weight to your right hand and extend your left hand up to the ceiling, allowing you to follow it with your gaze. Repeat the exercise on the other side .
Finally, remember that prenatal yoga is not recommended for women who are at risk of premature birth. In these cases, it is important to consult a doctor before beginning the exercises.