Expecting mothers can find relief in yoga practice. At a time when you’re experiencing all sorts of aches, cramps and fatigue, it’s especially important to be kind to yourself and that includes exercise. Yoga invites you to be more present and aware, which can help with all the physical, mental and emotional discomfort you’re going through. Yoga can also be beneficial for your baby. Not only will some good stretching relax you, but it can strengthen you throughout your pregnancy and even during labour.
It is advised that you check with your doctor if you’re okay to do yoga. Even if you regularly exercised or practised yoga before your pregnancy, it’s always wise to get approval from a professional before heading to yoga class. When you are in class, inform your instructor of your condition so that they can modify certain poses for you. You’ll want to avoid overstretching and excessive twisting. Also, be mindful of your body heating up (no hot yoga) and stay hydrated. As an extra precaution, check with yoga studios that offer prenatal yoga specifically designed for expecting mothers.
Cat-Cow
This pose is great for relieving back tightness. It’s recommended you don’t push too far into the deep back bend, but focus instead on moving with your breath.
- Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
- Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
- On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
- On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing to your navel.
- Repeat for five to 10 breaths.
Child’s Pose
This can help you with your nausea, anxiety as well as relieve the mind. Modify this by placing a bolster underneath your torso for support.
- Kneel on your mat and sit back on your heels.
- Breathe in and extend your arms forward into a stretch and lay your torso over your thighs.
- Rest your head and extended arms on the ground.
- Hold for 1 to 3 minutes.
Seated Side Bend
Soothe lower back pain when you try out this posture.
- Sit cross-legged in an upright position or folded in a half-lotus pose. Rest your hands gently on the ground.
- Stretch your left arm upwards and bend to the right with your gaze directed towards the ceiling.
- As you bend to the side, support yourself on your right forearm.
- Repeat on the other side.
Wide-Angle Seated Forward Bend
This pose can bring relief to back pain.
- Sit on the ground with your legs extended in front of you.
- Spread them wide, but don’t push too hard to keep them apart.
- Lower your chest to the ground while keeping your back flat. Place your hands/ arms on the ground in front of you.
Avoid the following poses as they require a lot of twisting and place pressure on the belly or abdomen.
Plank Cross
You may be able to do pose that require twisting the torso during your first trimester. But beyond that, avoid this or you’ll put too much stress on your belly.
Plow Pose
Postures that have you folding over can stress your core.
Boat Pose
This pose and other crunching poses can cause diastasis recti (abdominal muscle separation).
Locust Pose
Lying on your belly is simply prohibited during your entire pregnancy.
