Best Yoga Poses during Pregnancy

Pregnancy Yoga recommends the following as the best Yoga poses for pregnancy:

Cobblers pose (Baddha Konasana)

  • Sit erect against a wall.

    The soles of the feet should be touching.

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  • Softly press the knees down and away from each other. However you shouldn’t force them apart.
  • Hold this pose for as long as possible.

Pelvic tilt or Cat-Cow

  1. Go down on the hands and knees. Keep the arms shoulder-width apart and knees hip-width apart. Keep your arms straight, without locking your elbows.
  2. Your buttocks should be pulled under and round your back as you inhale.
  3. The back should be relaxed and in a neutral position as you exhale.
  4. This exercise should be repeated at one’s own pace.

Squatting

Pregnancy Yoga recommends that her pregnant mothers squat daily. This helps relax and open the pelvis and strengthen the upper legs.

  1. Face the back of a chair. Keep your feet somewhat wider than hip-width apart. Your toes should point outwards. You may cling to the back of the chair for support.
  2. Suck in your abdominal muscles then lift your chest, and relax your shoulders.

    Now drop your tailbone toward the floor like you are going to sit down in a chair. Discover your balance. Most of your weight must be on your heels.
  3. Breathe deeply. Now exhale and rise to a standing position.

Side-Lying Pose

  1. Lie on any one side. Your head should be resting on an arm or on a blanket.
  2. Place a body pillow or blanket roll between the thighs. This will provide support to the hips.

Other best Yoga poses for pregnancy include: Warrior pose (Virabhadrasana I & II) and Tree pose (Vrikshasana). These asanas help strengthen the joints and increase balance. Virabhadrasanas will also help ease back pain and sciatica. Another great asana is Downward-Facing Dog pose (Adho Mukha Vrikshasana). This pose helps energize the entire body. Then again it is best not to do this pose in the third trimester.

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