Yoga is a low impact way to stay active and in tune with your body during pregnancy. Expectant moms can utilize yoga to ease aches and to prepare for childbirth. A prenatal class is ideal because it offers the support of other moms and teachers who can suggest comforting alternatives to poses. Remember to stay comfortable. There is no need for a pregnant woman to overexert. Even the most gentle yoga practice can build flexibility, strength, and breath-awareness.
Cobbler's Pose
Babycenter.com recommends starting a prenatal yoga sequence with this centering, seated pose. Sit on the edge of a pillow for extra pelvic support. Reach the crown of your head toward the ceiling to lengthen your spine. Bend your legs and bring the soles of your feet together. Grab the tops of your feet and peel them apart resting your elbows on your knees. Use your elbows to gently push your knees down. Relax for five deep breaths.
Butterfly Breath
Use "butterfly" to relax and strengthen your spine. From your supported seated position, cross your legs and continue reaching the crown of your head towards the ceiling. Bring your palms together. Inhale and open your arms to a "T" position, arching your back, looking up. Exhale and pull your palms together in front of your body as you tuck your chin into your chest and round your spine. Continue moving in connection with your long, even breaths.
Warrior II
Standing poses like warrior II build courage, strength, and confidence, according to Yoga Journal. Stand with your feet one leg's length apart. Angle your back foot out to 90 degrees as your front foot faces forward. Your front heel should be directly in line with the arch of your back foot. Bend your front leg so that your knee is over your ankle and your thigh is parallel to the floor. Raise your arms to a "T" position and gaze ahead.
Squatting Pose
Blue Cross Blue Shield writer, Dana Sullivan, outlines the benefits of squatting poses for expectant moms. Squats lengthen the spine and build muscles used during labor. Find an open door and hold a door knob in each hand for support. With your feet about shoulder's width apart, squat down as far as possible without lifting your heels off the floor. Widen your knees and relax. Imagine lengthening your spine with each breath.
Downward Dog
Downward dog is a wonderful way for a pregnant woman to energize her entire body, according to BabyCenter.com. Avoid this pose in your third trimester. Start on your hands and knees with your fingers spread wide. Take in a deep breath. As you exhale, straighten your legs pushing your hips up toward the ceiling. Allow your head to relax toward the floor. Press down evenly through the palms, straightening your back. Push your heels into the ground.
Child's Pose
Ease back and shoulder muscles with child's pose. Begin on your hands and knees. Inhale deeply. As you exhale, slide back onto your heels. Spread your knees wide, allowing your belly to relax onto the floor. Reach through your finger tips and rest your forehead on the ground. Elongate your spine by extending your finger tips with each inhale. With each exhale, release all tension into the mat.
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