Pregnancy can change your body in extreme ways beyond your imagination, causing pain in your shoulders, backs, and legs. It also shifts your center of gravity, which is why pregnant women are more likely to fall. Prenatal yoga can address all those problems, strengthen your body and prepare you for the big day. Here are the top poses pregnant women should have a look at.
The standing mountain
This is usually the starting pose of most yoga sessions. It relaxes your muscles and put your body in gear for the next more difficult moves. Begin by standing with your feets wider than your hip-width, your toes straight out and your knees slightly bent. Keep your hands on your heart. Close your eyes and take a deep breath. Inhale and reach your arms out, over your head to your back. Then, exhale and pull your hands back to your heart. Repeat this pose ten times.
The supported triangle
The triangle pose helps strengthen your whole body. Begin by standing with your feets wider than your hip-width. Put your right toes forward and your left toes facing out. Then bend your left leg, with your left hand on your thigh, and your eyes focus on the floor. Inhale, then exhale as you pull your right arm over your shoulders and turn your head, looking up. For more support, put your left arm on your thigh. As you lower your right arm, hold your breath and straighten your leg. Then, go back to the original position of the pose and repeat for five times with reverse leg.
The supported squat
You will need a stack of pillow for this pose. Begin by standing with your feets wider than your hip-width over the pillows. Then bend your knees into a low squat position until you get to sit on the pillows. Keep your palms pressed at your heart center. Close your eyes and take a deep breath through your nose as you relax your surrounding vaginal muscles. Hold this pose for ten full breaths. This pose is hugely beneficial for mothers-to-be who are experiencing symptoms of premature labor since it helps strengthen the pelvic floor.
Prenatal yoga is considered safe for pregnant women, even if they have never practiced any forms of yoga before. Yoga prepares expectant mothers. both physically and psychologically. Pregnant women who take yoga classes on a regular basis during pregnancy report to have easier labor and delivery.
Hello Health Group does not provide medical advice, diagnose or treatment.