Top 5 Prenatal Yoga Poses
/Since each day during pregnancy is different, various poses and sequences will be more appealing or accessible at different times. So be prepared to make changes and modifications and listen to your body.
The following are my five favorite prenatal yoga poses. They almost always feel right, regardless of the day or time.
1. Utkatasana (Chair Pose)
Benefits
Chair Pose is great to do during pregnancy because it strengthens your lower body, which is carrying additional weight, stretches and strengthens the upper back, improving posture, and helps you find calm when your body is working hard, which will be useful during labor.
How To
From standing, with legs approximately hip-width apart, exhale and bend your knees, squatting down. Bring your arms up to your ears, pulling your shoulders down and back, or join your hands in prayer in front of your heart.
During your first trimester, you may want to do this pose with your legs closed, but either way activate your inner thighs and energetically pull them together. Lengthen your tailbone toward the floor and make sure your knees don’t extend beyond the toes.
This is a powerful pose that will raise your heart rate. Try to find calm and steady breathing while holding for 30 seconds, before returning to standing.
During pregnancy your balance may be off so feel free to hold a wall or sturdy piece of furniture or place your bottom against the wall when you squat down. These modifications will be especially helpful during your final trimester.
2. Marjaryasana/Bitilasana (Cat/Cow)
Benefits
This pose is great during pregnancy because it helps maintain spinal flexibility, activates the core, and strengthens your upper body—which will be helpful for lugging around your baby and all of his or her gear. Another reason that makes Cat-Cow so great during pregnancy is how well it allows you to connect with your breath. Matching breath to movement makes the movements more meditative.
How To
Starting on your hands and knees, on an inhale look up and lower your belly to the floor. During pregnancy this is generally a smaller movement and it may not look like you are moving at all.
On an exhale draw your belly up, arching your back toward the ceiling, bringing your head down. Only move to a point that feels comfortable. Don’t overdo this pose.
3. Anjaneyasana (Low Lunge)
Benefits
This pose is great for relieving sciatica and loosening the hip flexors.
How To
You can start this pose from either Adho Mukha Svanasana (Downward-Facing Dog) or a table top position.
On an exhale bring one leg forward in between your hands. Align your knee over your ankle and work to level the hips.
During pregnancy, you may need to bring your front leg further to the outside to make more room for your baby. You can bring both hands inside your front foot. After several breaths return to table top or Downward-Facing Dog and repeat on the other side.
To keep your practice less active, keep the back knee lowered. To make your practice more active, raise the back knee or raise your arms by your ears or your hands to your waist. Focus on lengthening the lower back down to the mat and holding your baby belly up.
4. Parsva Balasana (Thread the Needle Pose)
Benefits
This pose reduces tension in the upper body, and stretches the shoulders and lower back—areas that will be tight from carrying additional weight in the front.
How To
From a table top position, with wrists and shoulders and knees and hips aligned, slide your right hand, palm up, under your torso and through the space under your left arm. Let your right shoulder and side of face rest on the mat.
Check that your pelvis is still aligned and that you are still raised up on your knees. This keeps room for your baby but stretches your upper body.
After 30 seconds, return to table top and switch sides.
5. Baddha Konasana (Butterfly or Cobbler’s Pose)
Benefits
This pose is great for opening up the hips and low back, which are often tight during pregnancy.
How To
From a seated position bring your feet together and let your knees drop out to the sides. Move your feet closer or farther away from your body depending on how much space you need.
Start with your spine straight before bending forward over your legs. After a few breaths, feel free to release and round your back over your legs.
Though this is a common prenatal pose and helpful for most people, if you have sacroiliac joint instability, it might be best to skip or modify this pose. You can read more about why I modify this pose here.
Now it’s time for the best savasana…
Get my how to set up savasana for pregnancy and scoliosis guide
Other posts in the Yoga for Scoliosis, Pregnancy, and Postpartum Series:
First Trimester Prenatal Yoga for Scoliosis
Yoga Poses for Scoliosis and Pregnancy
Review: Yoga for Pregnancy: Safe and Gentle Stretches by Sandra Jordan
Prenatal Yoga Tips
Can You Get an Epidural if You Have Scoliosis
Torticollis and Scoliosis
Torticollis, Scoliosis, and Sensory Disorders
Review: 5 Days to Mindful Mothering by Susie Fishleder