BEST PRENATAL YOGA POSES

Jessica Millar

Having a lot of pain is very common during pregnancy. Even though the pain may be a good sign that your ligaments are stretching and your baby is growing, that same pain can also make you feel very uncomfortable, making you feel trapped in your current situation with no escape! Well, let me offer you a little bit of relief.

There are so many benefits to doing yoga during your pregnancy, but I have listed a few specific poses and movements that can really bring that instant relief you may be seeking.

Cat and Cow 

The yoga poses ‘Cat and Cow’ are great poses for any stage during pregnancy. This will loosen your hips and get the juices flowing all along your spine. To do so, get onto your hands and knees. Place your hands under your shoulders and your knees under your hips. Round your back, arching it to the ceiling and tuck your pelvis under. Then stick your sit bones to the ceiling and drop your belly down. Move your neck and head along with each movement and remember to breathe.

Cow & Cat pose

Tree Pose

​Tree Pose was a favorite of mine during each of my pregnancies. If you choose to stand, use a wall or chair if you need to for balancing support. Or you can do it on the floor by laying on your side. Place your foot on your inner calf or thigh (avoid the knee joint). This is a great pose to help open the hips and release the tension held inside. It can also help any nerve pain that may be present during your pregnancy. Stay here for as long as you would like.

Prenatal Savasana

When you are pregnant, never lay on your belly and do not lay on your back after 20 weeks. Even though you can’t participate in the full savasana (laying on your back), there is a great way to lay down with support and receive relief. Here is how to do so: Lay on your left side with your knees slightly bent. Use a bolster, pillow or blanket to put in between your legs (this helps to square off the hips) as well as under your head (to straighten the neck and spine). You can even put a small blanket underneath your belly to support it’s weight. This is a great way to sleep at night as well.

Legs Up The Wall

Putting my legs up the wall was (and still is) my ‘go-to’ pose. If I am ever feeling tired or worn down, I will lay on the ground with my kids around me and I will put my legs up the wall.
Here are a few benefits to the ‘leg up the wall’ pose:
1- Relieves lower back pain
2- Increases circulation and reduces swelling
​3- Lowers your heart rate/relaxes the mind and body
4- Pelvic floor relaxation (great prep for labor)
5- Benefits digestion and nervous systems

These simple recommended prenatal yoga poses can be done on a daily basis without much effort. If you do them on a daily basis you will find relief from the pain you may be feeling during your pregnancy.

 

* Jessica Millar is a full time mom and Yoga Instructor. She specializes in yoga for moms and their kids. She has created a space on social media for all moms to come and find support in their personal mommy journey no matter the stage they may be in. She is trying to become the best version of herself in all aspects of her life and hopes to inspire other moms to do the same. 

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