Yoga is popular because it’s a low-impact exercise that virtually anyone can practice and enjoy. However, many poses, including a number of popular ones, can actually be quite strenuous. You’re definitely going to break a sweat and have all kinds of aches and pains when doing some kinds of yoga.
Pregnant women are generally discouraged from performing any yoga poses that strain their abdomen or put them in an unstable position. Many otherwise safe poses may also become unstable if someone is in their late pregnancy due to the shift in the center of gravity.
However, there are a number of poses that are not only safe, but also provide a number of benefits that may make childbirth a safer experience. We only included our top pick below so be sure to check out this source for even more yoga poses.
1.) Tree (Vriksasana)
This pose is safe for women on all trimesters of pregnancy. It’s a great pose for improving balance, keeping your legs strong, and building a good sense of body awareness. It’s interesting to see how you’ll have to make new adjustments to the pose as your pregnancy progresses. Don’t be afraid to support yourself on a wall or on a secure chair or railing to help keep you steady.
2.) Warrior II (Virabhadrasana II)
This is a great pose for keeping your core and your legs strong while simultaneously keeping your spine supple. When done regularly, it can be a good way to help make natural childbirth somewhat easier. It’s a good exercise for the first two trimesters. In the third trimester, some women may feel tension in their hips and pubic area, so it may be a good idea to reduce the range or discontinue it if the pain is unmanageable.
3.) King Pigeon (Raja Kapotasana)
This is highly recommended for improving the range of motion in your glutes as well as the front of your hips. You’ll definitely appreciate this increased range of motion not just for day-to-day activities, but also for natural childbirth. The latter part of your pregnancy you may want to use blocks or pillows under your hips for additional support.
4.) Cat and Cow (Bitilasana and Marjaryasana)
These two poses are a good way to help stretch your abdominal muscles and ligaments as well as your deep core. They will also help keep your spine supple, allowing you to avoid some of the back pain that many pregnant women often suffer through during the later parts of their pregnancy. Some yoga practitioners believe these poses may even help prevent stretch marks, though evidence is quite scant on that. But hey, worth a shot, right?
5.) Bridge (Setu Bandha Sarvangasana)
This is a very stable position that’s safe for all trimesters. When done correctly, it can open up the hips and hamstrings while simultaneously strengthening your core. When regularly performed with the other poses we mentioned, this can help the ease the pain of natural childbirth by increasing your flexibility. Be sure to modify your position as you go further along in your pregnancy to avoid stress on your abs.
There are a number of other poses that are safe for women, though they may not necessarily impact the ease of their pregnancy. They’re still well worth doing for their other health benefits. Check them all out at this source.