Recommended Poses for Prenatal Yoga
These poses may help ease the discomforts of pregnancy and prepare the body for childbirth.
Bridge Pose - Setu Bandha Sarvangasana
A gentle backbend such as bridge pose is suitable for pregnancy.
A gentle backbend such as bridge pose is suitable for pregnancy.
Cat - Cow Stretch
This is a wonderful prenatal sequence for a number of reasons - being on all fours helps get the baby into optimal position. Make the spinal movements originate in the pelvis for maximum benefit.
This is a wonderful prenatal sequence for a number of reasons - being on all fours helps get the baby into optimal position. Make the spinal movements originate in the pelvis for maximum benefit.
Cobbler's Pose - Baddha Konasana
A great hip opener. The reclined version of the pose is also recommdend, with a bolster or three folded blankets supporting the spine.
A great hip opener. The reclined version of the pose is also recommdend, with a bolster or three folded blankets supporting the spine.
Extended Triangle Pose - Utthita Trikonasana
Opens the hips, chest, and hamstrings.
Opens the hips, chest, and hamstrings.
Goddess Pose - Supta Baddha Konasana
A reclined hip opener.
A reclined hip opener.
Half Moon Pose - Ardha Chandrasana
Balancing poses are great to do during pregnancy. Take the back foot up the wall if you feel at all unsteady.
Balancing poses are great to do during pregnancy. Take the back foot up the wall if you feel at all unsteady.
Knee to Ankle Pose
Another hip opener!
Another hip opener!
Legs Up the Wall - Viparita Karani
A passive inversion - great for swollen ankles.
A passive inversion - great for swollen ankles.
One-Legged King Pigeon Pose - Eka Pada Rajakapotasana
Bring on the hip openers! Make liberal use of props such as blankets to make this comfortable.
Bring on the hip openers! Make liberal use of props such as blankets to make this comfortable.
Pelvic Tilts
This exercise is a wonderful release for the low back, and is particularly nice for prenatal yoga.
This exercise is a wonderful release for the low back, and is particularly nice for prenatal yoga.
Side Plank Variations - Vasisthasana Variations
These Side Plank Variations require less abdominal work than the full pose, but are great side stretches. Try them when you feel you need some more room in the ribs.
These Side Plank Variations require less abdominal work than the full pose, but are great side stretches. Try them when you feel you need some more room in the ribs.
Warrior II - Virabhadrasana II
Helps open the hips and keep the legs strong.
Helps open the hips and keep the legs strong.