Yoga can be very beneficial during pregnancy because it helps to calm your mind, encourage breathing and improve posture, flexibility and strength. Certain poses are even helpful for specific pregnancy complaints, such as swollen legs and ankles. Prenatal yoga classes are readily available, and it is best to try poses with the help of a certified instructor. She can help you determine what poses are right for you and your growing baby and suggest modifications when necessary.
Bound Angle Pose
Bound angle pose is an excellent way to stretch your inner thighs, hips and knees, and is performed in a seated position. Seated postures are among the easiest for pregnant women to perform. According to Yogajournal.com, this pose, when practiced into late pregnancy, may help to ease the birthing process.
Hero Pose
An asana that can help relieve fatigue in your legs, hero pose stretches the thighs, knees and ankles. It can also relieve digestion and gas and reduce the swelling in your legs that is common during pregnancy. This pose is contraindicated for those with knee or ankle injuries.
Chair Pose
Utkatasana, or chair pose, is an asana that works your thighs, ankles, calves and spine and stretches the shoulders and chest. The deeper you sink into this pose, the more you use your muscles. You can also shift your weight to the balls of your feet, sitting your buttocks on your heels. This variation demands greater balance and concentration.
Warrior Pose
There are a few variations of the warrior asana, although warrior one and two are typically recommended during the early parts of pregnancy to increase the strength in your legs. Warrior one and two stretch and strengthen the muscles in your thighs and calves and open your chest. Warrior two can help relieve the backache sometimes experienced during the second trimester of pregnancy.
Triangle Pose
Triangle pose is an asana that stretches and strengthens your upper and lower body. Although it may be difficult to perform during the later trimesters, it is an excellent pose to perform early in your pregnancy to build strength and stamina. Because you twist from the waist, your back can benefit from this pose, as will your hips, groin, shoulder and hamstrings.
Seated Forward Bend
As your pregnancy moves along, your belly will expand, making some yoga poses difficult or dangerous. Standing forward bends, which stretch your legs, are not recommended during later stages of pregnancy. You can, however, reap the benefits of a forward bend from a seated position. The seated forward bend will stretch and strengthen your legs and hips.
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