Being pregnant can be considered as one of the hardest and most unexpected moment in a woman’s life. There are a lot (and I mean a lot) of changes that will happen to your body, and most of those changes might make you feel uncomfortable. With a growing belly, finding a comfortable position is nearly impossible! Luckily, we have compiled 5 yoga poses that pregnant women can do for them to relieve pregnancy pains, stretch the body to make more room for the baby, and to cope with labor pain.
Note: If this is your first time to do yoga as a pregnant woman, we suggest that you ask your doctor if you could do this kind of exercise. Safety always comes first!
#1 Vakrasna (Twisted pose)
- Sit erect with feet stretched in front (parallel).
- Inhale and raise your arms at shoulder level, palms facing down.
- Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.
- Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.
- Repeat on other side.
Benefits: Your legs, spine, hands and neck are exercised along with gentle massage to abdominal organs.
#2 Utkatasana (Chair pose)
- Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
- Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
- Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.
- Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
- Exhale, hands down and heels down simultaneously.
Benefits: Strengthens thigh and pelvic muscles
#3 Paryankasana (Ham’s pose with one leg)
- Lie down on your back. Straighten your legs. Keep your knees together.
- Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side. Straighten your leg.
- Repeat with the left leg.
Benefits: Strengthens pelvic, abdominal and thigh muscles
#4 Parvatasana (Mountain pose)
- Sit on the mat in sukhasna, padmasana or ardhapadmasana.
- Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again.
- Repeat 2-3 times
Benefits: Improves body posture, relief in backache
#5 Yastikasana (Stick pose)
- Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.
- Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.
- Exhale, raise your hands and come back into normal position.
- Repeat 3-4 times with in between breaks.
Benefits: Corrects posture, body gets stretched, relieves body tension
There you go, pretty momma! Have fun with these yoga poses while relieving pain and tension!
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