5 Best Yoga Pregnancy Poses
If you don’t have much time, these are the 5 best yoga pregnancy poses I would recommend you do!
Malasana
Malasana – Squat or Garland Pose. This pose helps to open up the hips and is a great pose to practise Kegel exercise and pelvic awareness exercises as well as the birthing breath and breath for labour. Ensure your hips and knees are at 90degrees and you are supported using cushions or rolled blankets.
(It is advised not to practice deep or unsupported squats after week 34 of pregnancy or once the baby’s head is engaged).
(It is advised not to practice deep or unsupported squats after week 34 of pregnancy or once the baby’s head is engaged).
Baddha Konasana – Cobblers Pose
Baddha Konasana – Bring the soles of your feet together and support your thighs and knees with cushions or rolled blankets. During pregnancy your body produces relaxin, a hormone which naturally relaxes and stretches your connective tissues in readiness for labour, therefore to ensure there is less strain and over stretching whilst in this pose, bring your feet away from your perineum to make a larger diamond shape.
Again, you can use this pose to practise your pelvic floor and breathing exercises.
Warrior II
Warrior II – Feeling strong and courageous are essential elements as you begin to contemplate the birth of your baby and prepare for labour. In this pose be that fearless goddess your are and cultivate feelings of strength, vigour, power, bravery and resolution. Feel the support of mother earth beneath you, supporting you and lets the fire of a warrior breathe through you, feeling it ignite your whole being.
Cat Sequence 1
Cat Sequence 2
Cat /Cow – As your pregnancy progresses you may undoubtedly experience lower back pain, due to blossoming belly, shift in your centre of gravity and change in hormones. To get into Cow Pose, inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze upwards toward the ceiling. Widen your shoulder blades and draw your shoulders away from your ears. To help relieve any discomfort the Cat and Cow pose can help lubricate the spine and ease tension. You can always add a pelvis rotation to get into the swing of spiralling the hips, you never know you may return to this during labour!
Balasana – child’s pose
Child Pose – Resting, ahhing, breathing, ahhing, Time to contemplate and be quiet. To often we try to fit so much into an already congested schedule and being pregnant is not different. Time creeps up on you and before you know it you are writing your birth plan and packing an over night bag.
In the first trimester it is vital you don’t over do, since the fotus is laying down its foundations and your is making its own adjustments. In the second trimester your may be feeling re-energised so ready to take a rest in the third trimester despite feeling pulled to ‘nest.’ Child pose gives you the permission to be quiet to breathe and simply enjoy being with your baby, as you continue to practise of The Yoga of Pregnancy, breathing, mediation and asana.
In the first trimester it is vital you don’t over do, since the fotus is laying down its foundations and your is making its own adjustments. In the second trimester your may be feeling re-energised so ready to take a rest in the third trimester despite feeling pulled to ‘nest.’ Child pose gives you the permission to be quiet to breathe and simply enjoy being with your baby, as you continue to practise of The Yoga of Pregnancy, breathing, mediation and asana.
You could add a sixth pose which is the Birthing Breath which I have covered in a previous blog (& it’s on page 63 of my book ‘The Yoga of Pregnancy’).
The Yoga of Pregnancy DVD by Mel Campbell
The Yoga of Pregnancy Book by Mel Campbell
