Pregnancy is different for everyone. The female body is a miraculous vessel that undergoes tremendous transformations throughout these 9 months, so it is vital that we nurture our bodies with proper nutrients in a balanced diet as well as provide activity that is healthy during pregnancy. Prenatal Yoga is an excellent way to improve energy, increase body awareness, enhance relaxation, and de-stress… who doesn’t want that?!
Before you jump into class or practice yoga at home, be sure to check with your doctor and get the necessary approval on any exercise programs you’d like to partake in. Whether this is a continued practice for you, or a newly introduced activity, proceed with caution and remain in tuned with your body. That being said, there are some yoga practices that are highly beneficial and safe during pregnancy, while others should be avoided during this time. In addition, you may have to make some modifications as your pregnancy progresses.
Yoga Poses That Are Safe During Pregnancy:
1. Prenatal Child’s Pose – Child’s Pose is a resting pose in prenatal yoga that is used to focus on breath and find peace during yoga practice. This is a safe yoga pose for all trimesters of pregnancy.
2. Cat Cow – This feel-good sequence is ideal for strengthening your deep core muscles while lengthening your spine. Try to incorporate deep belly breathing!
3. Bridge Pose – This pose is great for opening up your hips and strengthening your core, glutes, and hamstrings. To eliminate stress on your abdominals, be sure to start on your side then roll to your back, then back to your side before sitting upright.
4. King Pigeon Pose – This pose provides an excellent stretch to open up the front of your hips and glutes. Try to provide support in your core and lengthen upwards through your spine when holding this pose.
5. Warrior ll – This is a good pose to strengthen your legs and core while lengthening your spine and stretching your sides. Modify your positioning and deepness of stretch depending on how your body feels.
6. Tree Pose – Try to stand as tall as you can on this one and breathe deeply. This pose will challenge your balance while strengthening your core and legs. If your balance is feeling unsteady, try placing one hand on a supportive surface to feel more secure.
I was so excited to write this article because I too am expecting my very first child, and prenatal yoga has become a regular part of my week! I love the way it kicks in my feel-good vibes and helps my body feel more mobile and relaxed as my body endures these crazy changes. Remember to stay hydrated, incorporate deep breathing techniques, and really listen to your body during this process! Meditation sessions also allow a wonderful opportunity for you to clear your mind, destress, and connect with your growing baby… Namaste.
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