It is widely known that yoga is the most relaxing exercise. Stretching and working your inner core, whilst still leaving you feeling rejuvenated and relaxed. I have grabbed some awesome information on yoga exercises and the best yoga poses for you to try from the Baby Center website. This website is jam packed full of great ideas to help parents get through their pregnancy as smoothly as possible.
Best yoga poses for pregnancy
Cobbler’s or tailor’s pose: This sitting pose helps open the pelvis. If you’re very loose-jointed in your hips, make sure your ‘sit bones’ are well grounded on your mat or blanket. Place pillows or rolled-up towels under your knees to avoid hyperextending your hips.
- Sit up straight against a wall with the soles of your feet touching each other.
- Gently press your knees down and away from each other, but don’t force them apart.
- Stay in this position for as long as you’re comfortable.
Pelvic Tilt or angry cat: This position helps relieve back pain, a common problem during pregnancy.
- Get on your hands and knees, with your arms shoulder-width apart and your knees hip-width apart. Keep your arms straight, but don’t lock your elbows.
- Tuck your buttocks under and round your back as you breathe in.
- Relax your back into a neutral position as you breathe out.
- Repeat at your own pace.
Squatting: Denise recommends doing a squat pose every day to relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, rest your bottom on props such as yoga blocks or a few stacked books. Focus on relaxing and letting your breath drop deeply into your belly.
- Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
- Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance – most of your weight should be toward your heels.
- Hold the position for as long as it’s comfortable.
- Take a deep breath and, exhaling, push into your legs to rise to a standing position.
Side-lying position: This is a good resting pose for the end of a practice.
- Lie on your left or right side with your head resting on your arm or a blanket.
- Put a body pillow or blanket roll between your thighs to give your hips some support.
- If you’re in a yoga class, your instructor may guide you through some breathing exercises.
Other good poses during pregnancy: Try the standing warrior and tree postures. (Look online for examples.) These poses strengthen your joints and improve your balance. Warrior poses can also ease backache and sciatica.
How do I get started with prenatal yoga?
To find a prenatal yoga class near you, start by searching the Yoga Finder website or look online for yoga DVDs or streaming programs. You also could ask your healthcare provider for a recommendation, or check for advertisements posted at your local hospital or prenatal health clinic.
Always check with your GP or health care professional before engaging in any exercise during your pregnancy.