Great Pregnancy Yoga Poses For Pregnant MamasAll pregnancy yoga poses are beneficial to you, but here are 5 that are particularly helpful in preparing your body and your baby for birth. Cat/Cow --helps to alleviate back pain and helps the baby to be in good position for birth (head down and facing your back). This pose is done on all fours and you simply alternate arching your back up high like a cat with hollowing it out like a cow. Downward Facing Dog --If your uterus is twisted the baby may not be able to get in the best position for birth. Doing an inversion like this stretches the ligaments of the uterus. When you stand back up the cervical ligaments have relaxed and the baby can move into a better position. This is basically an inverted "V" position with your head tucked looking toward your belly. It is also great for stretching out the hamstrings, calves, and back. Use if baby is breech, oblique, or posterior. You would not want to use this if baby is still high in your pelvis and your water has broken. Warrior Pose --for gaining strength in the thighs, back, and core muscles. This is basically a lunge with one leg facing forward and bent and the other behind you--arms are held palms together over the head. Make sure to firm your abdominal muscles as you do this. Bound Angle or Cobbler's Pose --helps develop flexibility in the groin, the inner thighs, and hips. These areas need to be flexible for birth. This is also known as the "butterfly". While sitting, simply bring the soles of your feet together and gently press your knees outward while holding onto your feet. Squatting --develops flexibility in the hips, lower back, and achilles. Try to keep your feet as parallel as possible and as flat on the ground as possible. Use a wall, chair, or some other sturdy object to hold onto until you are good at it. It is good to practice this in preparation for birth. Squatting is one of the best ways to give birth as it widens the pelvic outlet.
Return from Great Pregnancy Yoga to Exercise During Pregnancy
|
