Pregnancy is a time of change and growth for both mother and baby. pre-natal yoga can help prepare your body and mind for the challenges of labour, delivery, and postpartum recovery. In this blog post we will explore seven pre-natal yoga poses that you can practice during all three trimesters of your pregnancy.
What to expect from your pre-natal yoga classes?
Prenatal yoga classes will give you the opportunity to connect with other pregnant women and learn about the many changes your body is going through. Your prenatal yoga teacher will offer modifications to traditional yoga poses so that they are safe for you to practice during pregnancy.
Most prenatal yoga classes end with relaxation or meditation, which can be a valuable tool in managing the stress and anxiety that can come along with pregnancy.
Prenatal yoga is an excellent way to support your body during pregnancy, but it is important to listen to your body and not push yourself beyond your limits. If you have any concerns about whether or not prenatal yoga is right for you, please consult your healthcare provider.
Benefits of pre-natal classes?
Prenatal yoga classes offer many benefits for both mother and child. prenatal yoga can help to:
– ease pregnancy discomforts such as back pain, nausea, and fatigue
– improve sleep quality
– increase energy levels
– reduce stress and anxiety
– promote bonding between mother and child
When should I start prenatal yoga classes?
You can start prenatal yoga classes at any point during your pregnancy. If you are new to yoga, it is recommended that you start in your second trimester so that you have time to get used to the poses and modifications. However, if you are already comfortable with yoga, there is no reason why you cannot start taking prenatal classes in your first trimester.
What should I wear to prenatal?
You should wear comfortable clothing that you can move and stretch in. It is also recommended that you bring a water bottle and a small towel to class.
How to choose pre natal yoga class for yourself?
There are many different types of prenatal yoga classes available, so it is important to find a class that suits your needs. If you are looking for a more gentle and relaxing class, try Hatha or Kundalini prenatal yoga. If you are looking for a more challenging class, try Ashtanga or Vinyasa prenatal yoga.
No matter what type of prenatal yoga class you choose, remember to listen to your body and take things at your own pace. Prenatal yoga is an excellent way to support your body during pregnancy, but it is important to remember that each pregnancy is different. If you have any concerns about whether or not prenatal yoga is right for you, please consult your healthcare provider.
7 Prenatal poses to practice during all trimester
Pregnancy is a time of change and growth for both mother and baby. prenatal yoga can help prepare your body and mind for the challenges of labour, delivery, and postpartum recovery. In this blog post we will explore seven pre-natal yoga poses that you can practice during all three trimesters of your pregnancy.
1. Marjari Asana (Cat-Cow Pose)
This pose helps to stretch the back and neck muscles, which can become tight during pregnancy. It also helps to increase circulation and promote healthy digestion.
How to do
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
As you inhale, arch your back and tilt your chin up towards the ceiling, letting your belly sink down towards the floor.
As you exhale, round your back and tuck your chin towards your chest, drawing your belly in towards your spine.
Repeat this sequence for a few breaths.
Modifications
If you have any pain in your wrists or knees, try placing a yoga block underneath them for support.
2. Tadasana (Mountain Pose)
This pose helps to strengthen the muscles of the legs and feet, which can become tired and sore during pregnancy. It also helps to improve balance and concentration.
How to do
Stand with your feet together and your hands at your sides.
Interlock your fingers and stretch both the arms up.
Engage your thigh muscles and lift your kneecaps up towards your hips.
Lengthen through the crown of your head and press on the ground down through your heels.
Hold your breath for ten counts.
Modifications
Do not lift your heel up.
3. Trikon Asana (Triangle Pose)
This pose helps to stretch the muscles of the legs, hips, and back. It also helps to improve balance and concentration.
How to do
Stand with your feet about three feet apart.
Extend both your right hand out to the side at shoulder height.
As you inhale, lengthen through your spine and as you exhale, bend sideways from the hip joint to the right side, keeping your back straight.
Hold the ankle with your right hand and extend your left arm up towards the ceiling.
Gaze up at your left hand and hold for ten counts.
Repeat on the other side.
Modifications
Do not bend your knees. If you can’t reach the ankle hold your calf or shin.
4. Virbhadrasana II (Warrior Pose II)
This pose helps to strengthen the muscles of the legs, hips, and back. It also helps to improve balance and concentration.
How to do
Stand with 3 feet gap between both legs. Turn your toes inwards and keep the heels in single line.
Turn right ankle towards the right at 45 degree angle.
Bring your upper body from the waist up to the front.
Stretch both the arms on the side.
Inhale and while exhaling bend your right and stack it over your right ankle.
Press your hip down.
Distribute your weight evenly between both legs. Press down through the outer edge of your back foot.
Stay in this pose for ten breaths.
Inhale and slowly come back to the center.
Repeat with the other leg.
5. Utthanasana
This pose helps to stretch the muscles of the legs, hips, and back. It opens up the pelvis.
How to do
Stand on the floor with legs shoulder-width apart. Now turn the right foot towards the right and left foot towards the left at 45 degree angle.
Clasp your fingers in front of your body.
Inhale deeply and while exhaling start squatting down.
Knees will bend sideways, parallel to the toes.
Go down as much as you can. But do not bend forward.
Keep the spine straight.
Stay there for ten counts and slowly come up to the initial position while inhaling.
Repeat 2-3 times.
6. Kandhrasana
This pose helps to stretch the back muscles. It is also helpful in relieving lower back pain.
How to do
Lie flat on your back with feet flat on the ground and shoulder-width apart, your legs should be bent at 90 degrees.
Now place your palms on the floor beside you, fingers pointing towards the heel. Keep your arms straight.
Lift your torso and hips off of the floor until your body is parallel to the ground, toes still resting on the floor.
Your chest should be locked with the chin at the same time.
Hold for 30 seconds. To release, exhale and lower down your back to the ground.
7. Side leg raise
Side leg raise is a good exercise for tight hips and toning and strengthening thigh and back.
How to do
Lie down on your right side on a mat or the floor. Your body should be in a straight line with your legs extended and feet stacked on top of each other.
Place your arm straight on the floor under your head. Place your left hand out front for extra support.
As you exhale, gently raise your left leg up. Stop raising your leg when you feel the muscles flex in your lower back or obliques.
Inhale and lower the leg back down to meet the right leg. Stack your feet again.
Repeat 10-12 times, then switch to the other side.
As you progress through your pregnancy, it’s important to continue exercising. Not only does exercise keep you healthy and feeling good, but it can also help prepare your body for labor.
-All of these poses can be done with a yoga ball or pillow for support if needed. Be sure to always listen to your body and stop if anything feels uncomfortable.
-Pregnant women should never start any new type of exercise without consulting their doctor first. These exercises are meant as guidelines only and may not be appropriate for every woman out there.