7 Super Soothing Prenatal Yoga Poses to Relax Mamas and Bubs
It’s no wonder prenatal Yoga Classes are gaining such popularity among mums-to-be.
Yoga is one of the most nurturing and restorative forms of exercise for pregnant women there is. That’s why this week, I will share with you 7 of the best prenatal yoga poses I used, to help me and my little one keep calm and healthy! So hop on those super comfy maternity yoga pants, roll down your mat, breath in and out and enjoy!
1. Sukhasana or Cross-legged pose
Simple as they come but extremely relaxing, this pose will help you correct your posture and bring your uterus forward. And if you suffer from something very common but extremely unpleasant during pregnancy – we are talking about the very nasty haemorrhoids -, this cross-legged position will help you alleviate the pressure on the affected veins shifting it to your “sits bones”.
An all-round winner.
2. Tadasana or Mountain Pose
Seemingly a very basic pose, Tadasana or mountain pose is a great foundational yoga pose that can be used at the start of a series of postures, or in the middle of your practice to catch your breath and help you regain your balance. Tadasana will not only relax you and your baby, it will also align and strengthen your body. Let this very simple pose surprise you with its many benefits.
3. Marjaryasana (Cat pose) and Bitilasana (Cow Pose)
The perfect pose to help you minimise upper back pain, the cat pose will also create space in your lungs to breathe in more oxygen, something which can become a little trickier as pregnancy progresses. The cow pose is equally as effective in strengthening your spine and pelvic floor.
If little baba has decided to lodge herself into a position that is not too comfortable for you, the rocking movement generated by these poses will gently help move her into a position that is easier for you.
4. Balasana or Child’s pose
If you’ve practiced Yoga prior to your pregnancy, you’ll notice that the pregnancy version of Balasana is slightly different from other versions as in your case, you’ll need to widen your knees to accommodate your baby bump. But you’ll also notice how amazing your lower back will feel once you rest your head onto the ground and relax. Try breathing in and move the air up the spine and then breathe out to move it downwards. Divine!
5. Malasana or Squatting pose
There are so many benefits to practicing the squatting pose during pregnancy I don’t really have enough space here to list them all! But it suffices to say that it is fantastic for your pelvic floor and one of the healthiest ways to prevent perineal tearing (or having to get an episiotomy). Squats also help you elongate your spine, open your hips, improve your balance, stretch your legs and strengthen your core muscles. So, there really isn’t any reason why you shouldn’t be jumping on your maternity yoga pants right now and start discovering the benefits of Malasana other than talking to your health practitioner before doing so.
6. Kapotasana or Pigeon Pose
Kapotasana’s deep hip and thigh stretch is ideal for releasing tension in the hips and lower back. If you are not quite confident about stretching your hips this far, you can use lots of props for maximum support.
7. Viparita Karani or Legs up the wall pose
A very comfortable modification of a more intense inversion, Viparita Karani will allow you to receive the benefits of the inversion without placing any strain on the rest of your body and, of course, your little baba. The legs up the wall pose will assist with a healthy blood circulation in your legs, will help you relieve back pain, improve your posture, improve digestion, and a lot more!
Please note that after week 36, you need to pause your inversions as the baby is moving into the birth position and this may be disruptive for the little person.
With yoga being so amazingly beneficial to pregnant women (and babies), you can now look and feel like a yoga-yummy-mummy with our gorgeous maternity yoga pants and sports apparel. These are designed exactly for pregnant women so you continue to stay active during your pregnancy. Start experiencing a new level of relaxation during pregnancy with these yoga poses and our incredibly comfortable maternity yoga pants Australia.
Disclaimer:Information found on this article is meant to support and not replace the relationship with your physician or other medical provider. You should always consult a physician before starting a fitness program, changing your diet or if you have any questions regarding a medical condition for you or your family, and PregFit requires that you consult with your physician before following any instructions you receive through the Website or participating in any event announced on the Website. Not all exercises, activities or instructions described on the Website are suitable for everyone. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury and or death. If you feel discomfort or pain, immediately stop the activity causing such discomfort or pain.