Prenatal Yoga Poses
Practicing yoga while pregnant is one of the most beneficial things you can do for your mind and body. For this reason I tried to stay consistent with my yoga practice well into my pregnancy to ensure I was staying relaxed and being gentle on my body when it needed a break.
I wanted to share a few poses for all the pregnant mamas out there that are safe to do during pregnancy if you’re feeling ok and don’t have any other injuries or special restrictions.
Uttana Shishosana | Extended Puppy Pose
Why this is a great pose for mom and baby:
✔️ gentle inversion that allows the torso to lengthen
✔️ gives a stretch for the back, chest and shoulder (awesome if experiencing back pain)
✔️ great modification for Down dog if feeling nauseous or down dog becomes too strenuous
✔️gives the belly more space if you can’t comfortably do child’s pose
Modifications:
✔️ blanket under the knees if that feels more comfortable
✔️elbows on the mat for more support
So, on days when I felt strong and energetic I would do this pose which is helpful for balance and strengthening. *be mindful of any extra pressure on the wrists and knees in this pose.
Benefits of Dandayamana Bharmanasana | Balancing table pose:
✔️ stretches and strengthens the core muscles, hamstring, triceps and biceps
✔️ helps improve balance and concentration to better your memory
✔️ stretches the spine to its natural state to improve posture
Variations:
✔️ table top position starting on all fours and extending just one arm out at a time
✔️table top position starting on all fours and just extending one leg out at a time
As the belly grows it can become more and more uncomfortable to breathe so it’s important to find space in the torso. Be mindful of over stretching though since the ligaments are looser thanks to the hormone relaxin produced in our body during pregnancy.
Benefits of Parsva Sukhasana | Seated side bend pose:
✔️ stretches the shoulders and obligues therefore providing flexibility in your abdominal muscles
✔️relieves stress and tension
Modification:
✔️ as shown, I am looking down to the floor instead of up towards my arm so I don’t put any extra strain on my neck.
Variation: ✔️ instead of a flat palm on the mat, place the elbow down if you need a greater stretch