Preventing possible back pain, improving breathing during the last days of pregnancy, strengthening your balance, and promoting intestinal motility are just some of the benefits that a daily yoga practice can offer you if you are pregnant. And if you’re not, too. During pregnancy, women are subjected to many hormonal changes, in addition to the obvious physical and psychological ones. That is why, in addition, yoga can help you find that desired balance between body and mind. Now, you must have good advice and medical ‘permission’ to practice it, since the sport must be moderate and to maintain correct daily physical activity.
Therefore, if your doctor has already given you the go-ahead, you can start with these postures. Prepare your water bottle (hydration is vital), put on comfortable clothes, and find a stable and comfortable surface. Here are the best yoga poses if you are pregnant.
The Butterfly Pose on the Ground
Our expert, before recommending any posture, makes a point: “ideally and in most postures, the techniques cannot be the same in all phases of pregnancy”. In addition, you have to take into account the individual situation of the woman, for example, in this position: butterfly on the ground.
– Before week 30, “Which serves as a general recommendation for all women”, all resting positions must be performed face up on the floor.
– After week 30, “It is recommended to always rest lying on your side”. With this in mind, you will need to vary your butterfly on the ground.
But what does it consist of? You have to lie down on a ready surface, with a cushion under your knees, and open your legs as shown in the photograph. You can keep your arms below your shoulders or above your head. And breathe. It is a very nice position.
Neck Rotations
Many pregnant women suffer from neck pain that is difficult to remedy. They may even have had these discomforts before pregnancy. For this reason, neck rotations should be one of the exercises to take into account during all phases of pregnancy. They can be performed while sitting or standing, focusing on the shoulders and raising or lowering them with each turn. Sometimes, they are too loaded, and that affects cervical pain. It is a position that, in addition, does not entail danger.
Downward Facing Dog Pose
This is one of the most classic yoga postures, it is usually started with it and it has great benefits for pregnant women who suffer from back pain. However, it must be done with care, because it can put a strain on the wrists and it should never be done if you are nauseous. Therefore, it is not recommended in the first trimester of pregnancy. It is done as shown in the image and is reached from the quadruped position, gradually raising the hips and trying to rest the heels on the ground. The focus should be on trying to keep your back fully extended.
The Cat’s position
It is also very beneficial to get on all fours (quadruped position) and stretch backward when exhaling. Even, as the image shows, stretch some extremities. It is a recommended position for all phases of pregnancy, as long as, again, there is no nausea or possibility of losing balance. It is essential during pregnancy to maintain stability.
Hip Circles
Another of the postures is, again on quadrupeds, making circles with the hip. They are great during the second and especially the third trimester. They can be performed on a ball, but, again care must be taken if the woman tends to be unbalanced or there is some pain in the pelvis. In this case, you have to discard it.
An Extra: Meditation with the Heart Mudra in the Womb
Lastly, more than a yoga position, our expert wants to ask you to try starting with a little meditation routine. It can help as much or more than the yoga practice itself and, above all, if you place your heart mudra in the uterus and take a deep and conscious breath. The mudra is a triangle that you form with your hands, joining the thumb and index fingers of each hand together, forming an inverted triangle. You can also control your breathing, at least at first, by placing one hand on your chest and one on your belly.
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