Expecting a baby can be an exciting time, but it is also a huge step in your pregnancy journey. One way to prepare for the arrival of your little bundle of joy is to practice pregnancy yoga. Developed specifically for expecting mothers, pregnancy yoga is a great way to make sure your physical body is ready for delivery.
1. Standing Yoga Posture
Starting with a standing pose can help your posture and get your mental mindset in the right place. Your back leg should be bent while you slightly bend your upper body and open your chest. This pose can help relax your spine and will give you the perfect foundation to move forward in your practice.
2. Squat Pose
Squatting during pregnancy is an important position for the baby to move into the birth canal during labor. Using a chair or block with this post can help you balance the weight. Place your feet wide apart and lower your hips as much as you can. This is an excellent posture for labor preparation.
3. Pelvic Tilt
The pelvic floor area is an important muscle group in the body. Pelvic tilts help to strengthen these muscles. Lying on your back, you lift your pelvis up then relax and release. You can control the up and down motion of your pelvis to deepen the exercise. This is not only a great way to increase strength, but is a great way to help lower back pain that can come with carrying a baby.
4. Cat-Cow Pose
This pose is great for stretching your entire body. On your hands, feet and knees, take a deep breath and arch your spine when you inhale. As you exhale, reduce the arch and round your spine forward. This pose helps to keep your spine flexible and can be continued even when in labor.
5. Pelvic Rotations
Pelvic rotations help to prepare the lower body for delivery. Standing with your feet about shoulder width apart, move your hips in a rotating circular motion. You can then reverse and rotate your hips in the opposite direction. This is one of the best yoga exercises for pregnant women to help the baby get into the best position for delivery.
6. Clockwise and Counter Clockwise Torso Rotation
To keep your upper body loose and flexible, stand with your feet shoulder width apart and your hands on your hips. Gently move your torso in a slow clockwise and counterclockwise motion. Breathe deeply as you twist your torso and move your arms side to side. This helps maintain your range of motion and can help alleviate stress and tension.
7. Reverse Table Top Pose
The reverse tabletop pose is great for strengthening the abdominals and stretching out the back. Sitting on the floor, cross your legs, bend forward and then walk your hands back until your body forms the shape of a tabletop. Hold for 30 – 60 seconds to increase flexibility and core strength before repeating this