Yoga poses for pregnant women
14 Feb 2023
Prenatal Yoga is a great way to stay healthy and fit during pregnancy. It is a low intensity form of exercise that helps to reduce stress and increase flexibility. Here are some of the best yoga poses for pregnant women:
1. Cat-Cow Pose: This gentle pose helps to relieve tension in the spine and can help to reduce sciatic nerve pain. Start on all fours and inhale as you move your head and back upwards into a “cow” position. Exhale as you tuck your chin and round your back into a “cat” position. Repeat this pose 5-10 times.
2. Child’s Pose: This pose helps to stretch the hips, thighs and ankles while also calming and soothing the nervous system. Begin on all fours and sit back onto your heels. Slowly lower your chest towards your thighs and extend your arms out in front of you. Hold this pose for a few breaths.
3. Warrior II Pose: This pose strengthens the legs and increases flexibility in the hips and spine. Start in a standing position and step one foot forward. Bend your front knee towards a 90-degree angle and extend your arms out to the sides. Hold this pose for a few breaths.
4. Extended Triangle Pose: This pose helps to open the hips and can help to reduce back pain. Begin in a standing position with your feet about one leg’s length apart. Reach your right arm up and then down towards the back of your right ankle. Hold this pose for a few breaths and then switch sides.
5. Bridge Pose: This pose helps to strengthen the pelvic floor and can help to relieve back pain. Lie on your back with your feet flat on the floor. Lift your hips up towards the ceiling and hold this pose for a few breaths.
6. Reclining Bound Angle Pose: This pose helps to open the hips and is also a great way to relax and reduce stress. Begin by sitting on the ground with your legs extended out in front of you. Bend your knees and bring your feet together. Slowly lower your back towards the ground and hold this pose for a few breaths.
7. Corpse Pose: This is a great way to relax and unwind after a yoga practice. Lie on your back with your legs extended out in front of you and your arms resting at your sides. Close your eyes and focus on your breath.
By practicing these poses regularly, pregnant women can help to reduce stress, improve their posture, and increase their overall strength and flexibility. Prenatal yoga is a great way to stay healthy and fit during pregnancy.
1. Cat-Cow Pose: This gentle pose helps to relieve tension in the spine and can help to reduce sciatic nerve pain. Start on all fours and inhale as you move your head and back upwards into a “cow” position. Exhale as you tuck your chin and round your back into a “cat” position. Repeat this pose 5-10 times.
2. Child’s Pose: This pose helps to stretch the hips, thighs and ankles while also calming and soothing the nervous system. Begin on all fours and sit back onto your heels. Slowly lower your chest towards your thighs and extend your arms out in front of you. Hold this pose for a few breaths.
3. Warrior II Pose: This pose strengthens the legs and increases flexibility in the hips and spine. Start in a standing position and step one foot forward. Bend your front knee towards a 90-degree angle and extend your arms out to the sides. Hold this pose for a few breaths.
4. Extended Triangle Pose: This pose helps to open the hips and can help to reduce back pain. Begin in a standing position with your feet about one leg’s length apart. Reach your right arm up and then down towards the back of your right ankle. Hold this pose for a few breaths and then switch sides.
5. Bridge Pose: This pose helps to strengthen the pelvic floor and can help to relieve back pain. Lie on your back with your feet flat on the floor. Lift your hips up towards the ceiling and hold this pose for a few breaths.
6. Reclining Bound Angle Pose: This pose helps to open the hips and is also a great way to relax and reduce stress. Begin by sitting on the ground with your legs extended out in front of you. Bend your knees and bring your feet together. Slowly lower your back towards the ground and hold this pose for a few breaths.
7. Corpse Pose: This is a great way to relax and unwind after a yoga practice. Lie on your back with your legs extended out in front of you and your arms resting at your sides. Close your eyes and focus on your breath.
By practicing these poses regularly, pregnant women can help to reduce stress, improve their posture, and increase their overall strength and flexibility. Prenatal yoga is a great way to stay healthy and fit during pregnancy.