Pregnancy puts a strain on your body. Luckily, prenatal yoga has multiple benefits including stress and anxiety relief, improved sleep, increased focus, and increased strength and flexibility. Yoga poses can alleviate back pain that is common during pregnancy and also prepare your body for labor and delivery.
Below, discover some of the best poses and stretches to help you through all the pains and aches of pregnancy. As you progress to your second and third trimester, you'll want to do modifications of certain poses and avoid lying on your back for extended periods of time.
Yoga not your thing? Check out other fitness ideas at Workouts for Staying in Shape Throughout Pregnancy
How: Go into a lunge and bring your palms together above your head, drawing your torso back. Keep your head tilted with your eyes to the sky. Make sure the right knee is directly over the right ankle. Inhale deeply into the belly and chest, exhale, pressing into the feet. Do this several times. To release, exhale and lower the hands down to the floor.
Why: This pose will make you feel fierce, strong, and ready to conquer whatever lies ahead during your pregnancy. It opens your hips while stretching your arms and legs and improving your balance.
How: Place a pillow under you to tilt your pelvis forward. Place your feet together and your knees apart in a diamond-shape. Breathe in through your nose and out through your mouth. Lean forward and then to the left and right slowly with both hands outstretched in front of you and your head titled down.
If placing your feet together is too strenuous, sit in a typical cross legged position.
Why: This is a calming and restorative pose, leading your body into ultimate relaxation. It stretches your inner thighs, preparing you for labor and delivery.
How: Stand with your hands by your sides, palms outstretched. Make sure the weight of your body is spread evenly across your feet. Inhale as you you bring your hands into your heart in a praying position. Exhale as you bring them back down. Do this several times.
Why: This pose is more than just standing. It helps improve posture and balance as well as increase focus.
Are these poses making you hungry? Check out our Five Delicious Meal Ideas for Pregnancy.
Supported Fish Pose
How Roll two blankets in a narrow rectangle. Lean back on the blankets so that your lower ribs rest against the front edge. Settle your torso down onto the blankets, letting your arms rest at about a 45-degree angle and turning your palms upward. Relax and breathe deeply for at least a minute.
Why: This pose will make you go "ahhh" and can relieve neck and shoulder tension.
How: Kneel on all fours, inhale, and arch your back, Keep your eyes up. Exhale and round your back as you tuck your chin in toward your chest.
WhyThis pose strengthens and stretches the spine and neck as well as the hips, abdomen, and back.
Tired? Check out our Pregnancy Sleep Guide to make sure you're getting enough ZZZs.
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