Best yoga poses for pregnancy
Prenatal yoga is the sport for pregnant women adapted to pregnancy. You are pregnant, more attentive to your feelings, with a new attention to what lives in you. This is the best time to start yoga. To live well during these 9 months, discover 6 easy and gentle yoga postures for pregnant women to practice at home.
The Benefits of Prenatal Yoga
The benefits of yoga during pregnancy are multiple:
• avoid or relieve nausea, back pain, pregnancy sciatica, heavy legs;
• a better nervous balance: to live a good pregnancy psychologically;
• strengthening the mother/child bond;
• Gentle relaxation of muscles and joints;
• avoid back pain with the growing weight of baby;
• Avoidance of gestational diabetes;
• Improvement of breathing: better oxygenation of the body and the baby;
• improvement of blood circulation;
• improvement of the circulation of energies in the body to drive out tiredness;
• Awareness of body shape: adapting to body changes during the 9 months of pregnancy;
• opening and softening of the pelvis;
• irrigation of the perineum: facilitates the passage of the baby and avoids episiotomy;
• regularized uterine contractility: reduces the pain of contractions;
• recharging energy during childbirth;
• preparing for childbirth: breath management, mental strength, tilting of the pelvis to facilitate the descent of the baby and the opening of the cervix;
• a better knowledge of oneself from a physical and psychological point of view;
• quickly regain the line and a flat belly;
• pass the baby blues phase more serenely;
Prenatal yoga at home: posture 1
To more easily practice the prenatal yoga postures that will follow, take the dictaphone of your smartphone. Read the posture placement instructions while registering. You can then practice by listening to the instructions. You are your own coach.
Body Awareness and Internalization
This yoga posture for pregnant women increases the chest volume on the sides, and allows a breathing at the ribs level favoring it in the third trimester of pregnancy.
Remember to synchronize the movement with the breath. Breathe quietly. Do not force, listen to your body.
To begin, take a little time to internalize while sitting in a suit, in a chair or lying on your back, to prepare yourself for this pregnancy yoga session.
- Lie on your back;
- Naturally relax your lower back to the ground on an exhalation. Don't try to flatten it, so as to keep the natural curves of your spine;
- Throughout the posture, relax your facial muscles and loosen your teeth;
- Relax a little more with each breath;
- Inhale by extending your right arm behind your head, without arching your lower back;
- Blow through your mouth, relax;
- Inhale by stretching your arm again;
- Breathe by bringing your arm back along your body;
- Repeat the sequence with your left arm;
- Put your hands on your belly;
- Relax.
Practice 3 to 5 times on each side depending on how you feel.
Yoga for pregnant women at home: posture 2
Yoga posture for pregnant women: relax the legs, improve blood circulation.
During the movement relax your back, do not arch. Take good support on your feet. Synchronize your movements with your breathing.
- Lie on your back, knees bent, feet flat on the ground;
- Breathe in deeply, raising your right leg to the ceiling with your foot above your hip;
- Blow through your mouth by pushing your right heel up;
- Breathe in deeply and hold your leg up in the air;
- Blow, rest your leg on the floor gently, always without arching your lower back;
- Repeat with the left leg;
- Put your hands on your belly to be in contact with your baby.
Practice 3 to 5 times on each side on a slow, deep breath.
Yoga posture during pregnancy: Posture 3
Opening of the pelvis and softening of the hips.
Relaxing posture for the legs. To avoid pulling on the lower back, take 2 slings, 2 fitness elastics, or 2 straps.
Don't force, listen to your feelings. Don't block your breathing.
- Lie on your back;
- place your scarves or elastics under your feet, and grab their ends with your hands. Right hand for right foot, left hand for left foot.
- Raise both legs up, you still hold your scarves;
- Breathe in deeply,
- Blow, spread outstretched legs, the feet in the scarves go down gently to the sides, your hands move away from each other, your arms move apart along the feet.
- Feel the stretches in the adductor muscles and the opening of the pelvis;
- Breathe in deeply,
- Blow, squeeze or bend your legs and bring your knees back towards your chest to stretch your lower back.
- Pause with your arms at your sides or hands on your stomach to feel your baby's reaction.
Repeat 3 to 5 times as needed.
Dynamic yoga for pregnant women: Posture 4
The "little greeting to the sun" for mother-to-be: relaxes, relieves the back, chases away tiredness and restores energy.
This sequence relieves scoliosis, kyphosis and lordosis. It is dynamic and soft at the same time. The movement follows the breath. One inhalation/one movement, one exhalation/one movement.
- Stand on your knees, kicks relaxed, ankles stretched;
- Align your head, shoulders, hips and knees;
- Look to the horizon;
- Take a deep breath, raise your arms up, not backwards;
- Use your legs by pushing your buttocks forward slightly;
- Blow come on all fours;
- Inhale then blow by rounding the back without pushing on your hands. If baby is too low round the lower back if you want to bring him up. Imagine a cat stretching;
- Then inhale, straighten the head, return to the starting position;
- Blow come as a dog head down, leaning on your hands, bring your buttocks up, extend arms and back by pushing on your hands, transfer the weight of the body to your feet;
- Inhale into the posture;
- Breathe in the posture; Blow back on all fours;
- Place yourself in the child's posture (forehead on the ground, heels on the buttocks, knees apart, arms along the body, hands towards the feet. You can put a cushion between your buttocks and your calves if it pulls too much on your knees;
- Relax, breathe deeply.
Yoga and pregnancy at home: posture 5
Yoga posture during pregnancy to gently tone thighs, buttocks and perineum.
Practice relaxed with breathing, and feel the winding and unwinding of the spine and the back massage this sequence provides. Don't lift your buttocks too high, keep your lower back intact.
- Lie on your back, resting on your shoulder blades, shoulders down towards the ground, chin tucked in;
- Take a few deep breaths;
- Inhale by raising your buttocks from the coccyx, using your feet, shoulders and arms as support. Lift the vertebrae off the floor one by one from the coccyx;
- Breathe out while resting on the ground the vertebrae of your spine, one by one from top to bottom, up to the sacrum (the flat bone at the top of the buttocks). The buttocks descend.
Practice as long as you wish depending on how you feel. Try to stay 1 to 3 breathing cycles (inhalation + exhalation) when the buttocks are raised. Always go back down on the exhalation.
Relaxation postures for pregnant women: posture 6
For the relaxation posture, take the time to settle into a comfortable position.
- lying on his back, knees bent, arms along the body;
- lying on the back, cushion under thighs and knees;
- lying on her side in the fetal position with the pregnancy cushion under her belly and under her upper thigh;
- posture of the child: kneeling apart, buttocks on heels, arms at the sides of the body, forehead on the ground or on cushions;
- The posture of the folded sheet. Same position as the child's posture, the forehead is placed on your points one above the other. This posture is ideal for a moment of communion with baby;
- lying on your back, bent knees spread out on the ground, under the feet joined, legs spread out like a butterfly, arms crossed under the head. This posture acts on the urinary tract and avoids varicose veins. It makes childbirth less painful by relaxing and softening the pelvis.
Little tips for relaxation for pregnant women
• Remember to cover yourself;
• Lying on your back you can use cushions under each thigh and knee to help you relax. The pregnancy cushion is welcome.
• If you feel your baby moving, take advantage of this moment to be present and feel every movement;
• If you prefer to sit in a suit or a chair, rest your back against the back of the chair or a wall to avoid tension and fatigue.
Relaxation is a goal to be achieved in yoga. without tension and tension. Tension in the body and mind prevents life and energies from flowing freely. The baby in utero shows an incredible sensitivity to your tensions. He has this ability to relax at the same time as you do. Take time to relax every day through the practice of prenatal yoga.
