Yoga for Pregnant Women


The practice of yoga can help a pregnant woman prepare for the labor, birth and motherhood with both body and mind. It also induces a state of relaxation and calmness that relieves emotional stress. Morning sickness and other pregnancy symptoms can be alleviated by asanas. Furthermore, continuing to practice yoga even after giving birth can help you achieve a therapeutic family life and it will also help you set an example for your children regarding the meaning of a healthy lifestyle.

Yoga for pregnant women is beneficial and cleansing, but you need to take a few precautions. Tell the instructor you are pregnant and ask for his recommendations. Don’t do any asanas on your back after the first trimester and avoid stretching the abdominal muscles too much. Avoid handstands, balancing poses on one leg and back-bends.

Toe stretch
Kneel on the floor and sit on your heels. The toes must point forward and be tucked under. Place your hands on your tights with palms facing outwards and the thumbs and index fingers touching. Hold this pose for 3 to five full breaths. For extra comfort place a cushion under your knees.

Baddha Konansana
The Cobbler’s pose is ideal yoga for pregnant women up to the last stages, because it opens the hips and stabilizes the pubic bone. Sit on a carpet or cushion and pull your heels towards your pubic bone so the soles of the feet meet. Grab the ankles with your hands and keep your body straight. Press into your feet and breathe.

Dog and cat stretch
Stand on your hands and knees with the palm places directly under the shoulders and fingers spread and pointing straight ahead. Make sure the knees are positioned under the hips with the toes elongated. Press downward into the hands and lift your shoulders. Return to the initial position. Do this a few times. Breathe in and as you exhale, lift the middle of your back towards the ceiling rounding your spine. While you inhale curve your back into an arched back-bend.

Yoga for pregnant women can be done indoors as well as outdoors. Doing this triangle pose with your feet on the grass can be refreshing. Spread your feet wide apart and turn the right foot 90 degrees to the left and the left foot 15 degrees. The center of the right heel must be aligned with the left foot’s arch so that the weight of the body is balanced. As you exhale bend the body to the right from the hips and keep the waist straight. Your left hand must come up in the air while the right one comes down. As you inhale bring the arms down to the sides and straighten the feet. Repeat on the other side.

These are but a few of the yoga poses that can ease your pregnancy. However, if you have never practiced yoga before, you with be wise to start practicing it only under the careful supervision of a trainer. Yoga can be the foundation of a therapeutic family life, but pregnancy is a delicate period for a woman and if you are not accustomed to physical exercises any strain can pose a threat to your baby.