Top 5 Prenatal yoga poses to try at home for mom-to-be

Top 5 Prenatal yoga poses to try at home for mom-to-be

Thinking of practicing prenatal yoga poses?

In this article we are going to how see the best yoga prenatal poses with yoga props for expecting mothers

The bond between a mother and her child is established during the childbearing process and can be experienced by the expectant mother from the moment of conception. A mom-to-be leaves no stone unturned to ensure the little angel is nurtured and well looked after throughout her pregnancy.

Research proves that experience in the womb and the early moments of birth and infancy are the most formative moments in our lives.

Everything, from what a mother eats and drinks to how she reacts or feels about her relationships, her stress levels, everything influences the development of her child. Thus maintaining both physical and psychological well-being for mother and child during the childbearing process is very important.

In today’s fast-paced and technology obsessed lifestyle, it becomes very difficult for expecting mothers to disconnect with the external world and become more aware of their thoughts and feelings, understand their body’s cues and respond to them.

The practice of prenatal yoga poses with emphasis on building core-strength, stamina, pelvic floor work, restorative exercises, breathing and meditation will not help strengthen the bond between mother and child alone, but also prepares the mother for labor and promotes child’s health.

Here are few pre and post natal asanas for expecting mothers to ease the childbearing process and help them bring the unborn to this world with minimum hassle and no health complications.

Now, onto those 5 Best Prenatal yoga poses:

Warrior Yoga Pose:

prenatal warrior2 pose
Props used: JURU mat

This pose is excellent for pregnant women during the initial few weeks of pregnancy to help build leg strength to support the growing baby. Begin the pose by standing on your Yoga Mat with your feet apart and your arms at your sides. Slide your right foot behind and place the heel on the floor and angle the toes, pointing towards the front right corner of your mat.

Raise your arms parallel to the floor and reach them actively out to the sides with your palms down. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward keeping the left knee in line with the center of the left ankle. Holding in this position, turn the head to the left and look out over the fingers. Stay for 30 seconds to 1 minute in this position repeat to the other side.

During the third trimester, the pose is likely to become more challenging as your body’s sense of balance changes. Try by placing a chair sideways under your left (front) leg in order to support your weight. Warrior pose is a deep hip and upper body opener, and has been said to alleviate backaches during pregnancy, as well as to increase fertility.

Restorative Yoga Pose:

restorative yoga poses for pregnancy
Props used: Yoga Mat, Yoga Pillows, Yoga Knee Cushion

Place two Yoga Pillows on the mat and place your head over the pillow. You can also try this pose by placing the bolster over the blocks forming a comfortable backrest. For knee support, place a Yoga Knee Cushion or Cotton Yoga Bolster under the knee and hold in the position for few deep breaths.

You can also have one or two blankets for arm support.

For restorative poses, it is important to have the lower back well supported. One of the greatest benefits of quieter, restorative pose is that they offer the mother time to be with her baby, listen to her baby and to her own body and, if anything, the opportunity to gain a greater understanding of her inner thoughts and feelings.

Shavasana Yoga Pose:

prenatal shavasana pose
Props used: Yoga Mat, Yoga Blocks, Yoga Knee Cushion, Yoga Cotton Bolster

Lie flat on your back keeping your legs separated, arms at side with your palms facing up with the support of Yoga Blocks and bolster to cushion your spine. Take deep breaths with eyes closed. Start concentrating from your head to your feet. Let your tension, stress, depression and worry run away on each exhalation.

This is the ultimate relaxation pose ensuring maximum comfort for the mom-to-be and gives both the mom and the baby some time to listen to each other and build a greater understanding just like the Restorative pose. This pose is usually done at the end of a yoga class leaving the expectant moms feeling refreshed and energetic.

Prenatal Yoga Cat Pose:

prenatal cat pose
Props used: Yoga Mat

This is one of the best poses for moving baby into a favorable position for birth. Start the pose on your hands and knees making sure your hands are directly under your shoulders and your knees are directly under your hips. As you inhale raise your head gently and while exhaling round your back bringing the chin towards your chest. Press your hands into the floor and push the center of your back up to the ceiling exaggerating the roundness of your back.

The pose encourages baby to move into ideal birth position, encourages mobility in a stiff spine and strengthens the lower back. Helps lessen lower back pain and hip pain. This pose helps in releasing back tension, lowers back and hip pain and is every mom’s favorite pose. Using Yoga Mat for this pose ensures maximum grip for expecting mothers and is great for balancing. 

Prenatal Twist Yoga Pose:

prenatal twist pose
Props used: Yoga Mat

Twisting yoga poses help release pressure in the lower back by restoring circulation, increasing flexibility and correcting posture.

These postures rejuvenate the spinal column and improve range of motion. This makes daily spinal yoga twists an excellent way to relieve back pain during pregnancy. Sit erect on your Yoga mat with legs folded. Raise your arms at shoulder level with palms facing down and do this while inhaling.

While exhaling, twist your body from waist towards your right, simultaneously moving your head towards the same side and hands towards your left side thigh. Hold in this position for few breaths with one hand on your spine and other on the thigh for grip. Inhale and come back to original position maintaining your hands at shoulder level and parallel to each other. Repeat on other side.

During pregnancy, women battle mood swings, fatigue, sickness, painful leg cramps and breathing problems. Trying out these poses, ease all these conditions ensuring a period of relieved nine months, easier labor and smooth delivery.

These asanas provide relief from common pregnancy complaints like lower back pain, nausea, headaches, shortness of breath, etc and has other benefits too like improved sleep, lower stress and anxiety levels, increase muscle strength and flexibility and prepare for childbirth

While these asanas are great to practice at home, expert guidance is advised to make sure expecting mothers get the maximum benefit out of it. For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent.

Please seek advice from your doctor and train under a certified prenatal yoga instructor before attempting any of the following asanas.

5 Safe Prenatal Yoga Tips:

Use props like bolsters, pillows & blankets to raise your upper body/for leg-support while lying down.

Use props like blocks and straps to help you move with stability and less strain.

Using props like blocks helps in supporting knees (butterfly pose) and feet (staff pose) and sit comfortably for pranayama and meditation.

Do not hold postures for long.

Do standing poses close to a wall to avoid losing balance.

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