To ease the discomforts of pregnancy, to prepare the body for childbirth and to ensure a safe delivery you can turn to the ancient Indian practice of yoga.
Contrary to popular belief, yoga postures are not about how far you can reach to touch your toes or how many repetitions you can perform.
It is all about paying attention to how your body feels; how it moves without pain!
Yoga is all about breathing correctly and integrating the movement of the breath with the movement of your body.
It is a fluidity of breath and movement in harmony with the universe. Yoga postures should be performed in a state of relaxation, focus and balance.
Ideally it's best to find a Prenatal Yoga DVD, or at a Prenatal Yoga Studio near you to help you stay within safe parameters at each stage of your pregnancy.
Learn the Best Yoga Postures to Use During Pregnancy
Pelvic tilt or Cat-Cow
1. Go down to the floor on your hands and knees.
2. Keep the arms shoulder-width apart and knees hip-width apart.
3. Keep your arms straight, without locking your elbows.
4. Your buttocks should be pulled under and your back should be round as you inhale.
5. The back should be relaxed and in a neutral position as you exhale.
6. This exercise should be repeated as many times as you like.
7. Make sure not to arch your back.
This posture helps you train for birth by tilting and opening the pelvis, strengthens the abdominal muscles and stretches the upper back. Women whose babies are posterior are encouraged to use this position to help turn the baby. It may also be helpful during labour to relieve back pain.
Mountain Pose
1. Stand straight with your feet together.
2. Spread your toes firmly onto the floor.
3. Lengthen your spine.
4. Keep your sacrum gently tucked in.
5. Feel your chest moving upward.
6. Keep your shoulders down and relaxed.
7. Hold the pose for about 30 seconds, breathing evenly through the nose.
Mountain pose promotes the experience of stillness, strength, and a sense of relaxed power.
Tree Pose
1. Stand straight with your feet together.
2. Place your right foot on the inside of your left thigh.
3. Find your balance.
4. Place your hands in prayer posture.
5. Breathe deeply for 10 counts and release your leg back to the floor.
6. Repeat on the other side.
This yoga posture helps strengthen the joints and increase balance. It helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice.
Butterfly Pose
1. Bend both the knees.
2. Bring the soles of the feet together and place them up to the crotch area.
3. Grasp firmly both feet with your hands.
4. Keep the torso above your waist and keep the neck straight.
5. Move slightly forward as you breathe normally.
Of all the yoga postures, this is extremely beneficial during pregnancy, especially if executed regularly since the first trimester. It helps opening up of the hips and the inner thighs by removing tension. Your groin area and your knees will also be gently stretched. Make sure not to push too hard.
Lotus Pose
1. Sit on the floor with legs crossed.
2. Bend both legs and crossing the left shin over the right.
3. Pick up your left foot and place it on top of your right thigh.
4. Pick up your right foot and place it on top of your left thigh.
5. Move your chest upward, keeping your shoulders down.
6. Place your hands on your knees with your palms facing upward.
7. Close your eyes and breathe gently for a few minutes.
This pose can be used for relaxation, visualization and meditation.
Child Pose
1. Sit on your knees.
2. Rest the forehead onto the floor.
3. Relax the neck, face and shoulders. Drop your jaw.
4. Keep the arms stretched in from of you or beside your body as you feel more comfortable.
5. Take 10 to 15 deep, slow breaths.
This is the most important pose of all the yoga postures you will need to remember for your pregnancy. This pose allows for deep relaxation. It helps a restless mom and baby during pregnancy. It can also turn breached babies. It is my favourite and the most soothing yoga pose you can practice. You can even fall asleep doing it!
Hero Pose
1. Sit on your knees.
2. Lift your buttocks slightly so that you can move your feet apart, placing them just on either side of your buttocks. Keep your knees close together.
3. Place the palms of your hands on you lap.
4. Stretch your torso up and look straight ahead.
5. Continue breathing slowly and stay in this pose as long as you want.
This pose strengthens the arches of the feet, stretches the ankles, and improves posture.
Side-Lying Pose
1. Lie on any one side.
2. Your head should be resting on an arm or on a blanket or pillow.
3. Place a body pillow or blanket roll between the thighs to provide support to the hips.
This is a pose for relaxation, which you can do at the end of your yoga practice. Try to release all the stress that you have accumulated during the day. Allow the sound of your breathe to slow down your mind and body. Stay focussed on the present moment and pay attention to the thoughts that cross your mind. Let go of worrying thoughts and allow the positive one to bring comfort to your heart. Do not forget to say Hi to your baby. Repeat in your mind the sentence "I love you" as often as you want. As you do this pose, send your breath down to your baby and feel your hearth energy moving to the baby at the same time.
Birthing Squat
1. Keep your feet somewhat wider than hip-width apart. Your toes should point outwards.
2. Use a chair for support.
3. Drop your tailbone toward the floor like you are going to sit down in a chair.
4. Breathe deeply and hold for 30 to 60 seconds.
5. Release and exhale and rise to a standing position.
6. Repeat for 5 to 10 times.
Try doing Kegel exercises in this posture to strengthen your pelvic floor. Squeeze as though you are trying to stop peeing midstream. Release. Rest and repeat three to five times.
This pose helps relax and open the pelvis and strengthen the upper legs. It is recommended to perform daily squats in order to prepare for labor.
Kegel Exercise
Watch this video as it shows how to do Kegel exercises while doing yoga.
Yoga Postures for Relaxation
The following video shows you a great yoga relaxation series you can do daily to help you relax during you pregnancy.
Yoga Postures You Should Perform Modified
1. Cobra (it can be fine during the first trimester)
2. Seated forward bend (with modifications as described above)
3. Standing forward bend (with chair for modification)
4. Triangle pose (with chair for modification)
5. Down facing dog (do not perform in third trimester)
Yoga Postures to Avoid During Pregnancy
1. Back bends
3. Forward bends
4. Headstands
5. Balance Poses
6. Any pose that can press over your belly like cobra pose
7. Any poses that strains your back like warrior I.
8. Down-facing poses.
Why You Should Try "Healthy Mom Happy Baby" Prenatl Yoga DVD
This Prenatal Yoga DVD was designed specifically for Moms-to-be at every stage of their pregnancy.
As you practice yoga with this DVD, certified yoga instructor and neurophysiologoist, Ann Davis, takes you through the poses often making references to your growing baby helping you develop a deep connection with your unborn child before birth. The yoga poses are easy to follow and safe for all stages of pregnancy with props and level adjustment. I especially like the "hip opening" series, as this type of postures will increase your flexibility help you prepare for a easier birthing process. I recommend you try it and I am positive that you will love it as much as I do.
Note: before starting any exercise program during pregnancy, consult with your doctor or midwife first.
The information on this Web Site is not intended to diagnose,
treat, cure, or prevent any disease. It is designed for educational purpose only.
Please always consult with a qualified health care professional.
Empowering Women Through a Healthy Pregnancy and Birthing, Naturally!
Homeopathy Birth Kit
