During pregnancy, the body goes through a myriad of physical and hormonal changes. In order to stay in good shape, exercise can be done to help keep weight gain in the healthy range and to maintain mobility. Yoga is a form of exercise that can help maintain flexibility and balance. These are two important factors when it comes to carrying pregnancy-related weight gain.
Triangle
The extended triangle pose also goes by the name "Trikonasana." To do this pose, stand with your feet about 3 to 4 feet apart. Turn your right foot in slightly and your left foot in 90 degrees to your body. Place your arms parallel to the floor and shift your hips laterally to the left. Lower your body down to the right while reaching your left arm straight up in the air. Come down as low as you can and place your hand on your leg. Make sure your hips and shoulders are in line the whole time. Hold for 45 to 60 seconds then switch sides and do four to six total.
Warrior II
Warrior II pose also goes by the name "Virabhadrasana II." Start out with your feet about 3 to 4 feet apart. Turn your right foot in slightly and your left foot 90 degrees. Bend your right knee until your thigh is parallel to the floor and your shin is perpendicular. Stretch your arms away from your body as if they were a rubber band being pulled in both directions. Hold for 45 to 60 seconds and repeat on the other side. Do the Warrior II four to six times total.
Forward Bend
The seated forward bend is also called "Paschimothanasana." To do this pose, sit on the floor with your legs straight out in front of you. Keep your back straight and lift your arms straight above your head. Take a big inhale, then as you exhale, do a forward bend and reach your arms as far forward across your legs as possible. Hold this position and keep your lower back as straight as possible. Inhale and, every time you exhale, try to bend forward a little bit more. After you have taken a few breaths, extend your arms straight out and slowly bend back up to the starting point. Relax for a few breaths, then repeat the pose. Do four to six repetitions total.
Easy Pose
The Easy Pose is also called "Sukhasana." To do this pose, fold a blanket so it is about 6 inches high and sit on the edge of it with your legs straight in front of you. Bend your knees and flatten your legs to the ground as you cross your shins over top of each other. Relax your feet with the outer edges flat on the floor and the inner edges under the opposing shins. Keep your back straight and place your hands on your lap with the palms up. Hold for 45 to 60 seconds. Unfold your legs and repeat with them folded the other way. Do this pose four to six times with each leg position.
Spread Leg Forward Bend
The standing spread leg forward bend can strengthen and stretch the spine and the hamstrings. Stand with your feet about 3 to 4 feet apart. Turn your toes in slightly, and place your hands together in a prayer position against your chest. Keep your legs straight, bend forward and fix your gaze straight down on the floor. Hold for 45 to 60 seconds and do four to six reps total.
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