If you’re expecting and getting ready for your impending baby, you will likely experience some of the most painful moments of your life. And if you are a pregnant woman, chances are that you will experience some non-painful pregnant-related stresses as well. Pregnancy can bring a lot of discomfort, so Yoga is one of the most effective way to cope with pain. There are many different types of Yoga, but one of the most preferred by women is yoga for pregnant women.
During pregnancy, you may feel uncomfortable and the aches and pains are unbearable. And no matter how many times you exercise and stretch, you feel that something is still off. You wonder, “What can I do?” “Yoga is the answer,” many expectant mothers like to believe. And while you can’t cure pregnancy pains, you can use yoga poses to relieve them.
Pregnancy is an incredibly special time in a woman’s life.
Creating life and carrying a soul in her body for nine months gives new meaning to the word incredible. It almost makes you forget how uncomfortable pregnancy can be, not to mention that the list of common pregnancy ailments is long and not exactly distinctive.
Pregnancy and your body
Skin pigmentation and acne, cramps and constantly having to go to the toilet take their toll on your body. Did I mention the morning sickness, the second trimester headaches, and the emotional roller coaster you’re on?
You know, crying with joy one moment and screaming at your husband the next because he drank the last Blue Machine Naked Juice from the fridge (I’m not citing personal examples here).
And as if these symptoms weren’t enough, many women suffer from heartburn, reflux, sciatic nerve pain, swollen legs and severe fatigue.
So it goes without saying, but I’ll say it anyway: Pregnancy is an opportunity to be gentle with yourself, to appreciate your beauty and accept your body without judging it. It’s time to take care of yourself and your baby, and what better way to do that than with yoga?
Yoga helps to make space for the baby, calm the mother, relieve tension in the upper back, reduce anxiety related to childbirth, reduce water retention and strengthen the legs for the physical aspect of childbirth.
What not to do during pregnancy?
- Hot Yoga or Bikram
- Basic back rotations
- Rotations under the spinal column or deep rotations
- Too much work for the abs.
- Abdominal stances (cobra, grasshopper, bow, etc.)
- Lying on your back for a long time
- Stretching too much – Your body, being a smart little thing, produces a hormone that softens the tissues and ligaments of your pelvic floor (trust me, you’ll thank me for it on your birthday!), which increases the risk of strain if you stretch more than normal.
- Holding the breath (kumbhaka)
What to do during pregnancy?
- Ask your doctor or midwife for permission
- Be present in your body and with your child
- Be sweet and kind to yourself
- Listen to your body and love it
- Check all initial reviews
Here are eight of my favorite yoga poses to relieve pregnancy pain while you’re expecting. I hope you enjoy it as much as I do. Consult your doctor or midwife before starting or continuing any yoga classes, and stop classes immediately if you feel unwell at any time.
1. Reclining Angle Posture (Supta Baddha Konasana)
This pose increases blood circulation in the lower abdomen, stretches the groins and increases external rotation of the hips. It’s also my favorite way to calm down and relax my restless mind.
Adjust this pregnancy position by placing one or two pillows under your back and head to create a tilt (so you’re not lying on your back), and by placing a block between your legs to widen your pelvis.
2. Child’s pose (Balasana)
Balasana can combat nausea, relieve anxiety and calm the mind. Change for pregnant women: Place a bolster under your torso for support.
3. Cat/cow pose (Marjaryasana Bitilasana)
As the child grows, the load on the spine increases. The movement on hands and knees relieves this pressure. The position of the table on the top also helps to position the baby correctly during labor and can provide relief during delivery.
4. Sling or squat (Malasana)
Squatting in this position really opens up your hips and pelvis, which is ideal for prenatal exercises. It is also known to stimulate digestion and is an excellent stretch for the legs and back. Adjust for pregnant women by leaning against a wall or squatting on blankets. Only suitable up to 30 weeks.
5. Goddess pose (Utkata Konasana)
This is a great position to prepare for birth. It opens the hip and groin and creates space in the pelvis. It also strengthens and tones many leg muscles. We often tend to turn the knee inward, so align the knee with the second toe to avoid injury.
And with a name like Goddess, how can you not include her in your prenatal practice?
I have found that trikonasana is incredibly helpful in relieving back pain and creating lateral body length. It is also known for its ability to reduce stiffness in the neck, strengthen the pelvic floor and relieve indigestion. Take a shorter stance than normal and bend your front knee slightly.
7. Sideways lying posture (Uttaita Parsvakonasana)
Another good side body stretch to make room for the baby. The extended side angle is also an excellent posture for preparing for work, as it strengthens the quadriceps and increases endurance.
Change your usual facial expression by resting your front elbow on your front knee instead of touching the ground. This helps stabilize your body as your bladder grows and your center of gravity shifts.
8. Lying down (Savasana)
When you dive into Savasana, do it on your side with a support between your legs, as lying on your back is not recommended.