If you're looking for an exercise plan that will help prepare your body for labor, increase your flexibility and improve your balance, prenatal yoga is an option. It can help you learn to relax your body, which may help make labor pains less severe. If your doctor approves, you can try approved prenatal yoga positions at home. Discuss any new pregnancy exercise regimen with your doctor, particularly if you have health problems.
Cobbler's Pose
To open the pelvis, which may increase flexibility and make labor pains less severe, practice the cobbler's pose, the BabyCenter website recommends. Sit down on the ground with your back straight, leaning against a wall. Bend your knees so the bottoms of your feet are touching one another. As you stretch, carefully push your knees down and away from your body with your hands. Hold the position while breathing in and out slowly for as long as you desire. Stop the stretch if you feel any pain or tension.
Sideways Swing
Increase back flexibility and tone your muscles with the sideways swing exercise. Sit down on a towel or yoga mat with your legs bent and rotated to the right, beside your right hip. If you are unable to maintain this position, place your back up against the wall for balance, Olivia Miller suggests in her book "The Prenatal Yoga Deck." Breathe in as you lift your arms up to the ceiling, then lock your fingers together just above your head. Hold for five full breaths, then exhale as you lower your arms back to the ground. Repeat the stretch on the left side.
Squat
The squat exercise will help strengthen your legs and increase flexibility in the pelvic area. Place a chair in front of you, with the back of the chair facing you. Stand up straight with your feet at about the width of your hips and your toes pointing out at a diagonal. Use your hands to grab the back of the chair to keep your balance. Tense your abs as you bend your knees, lowering your butt to the ground as if you were sitting down in an imaginary chair. Position your weight behind you, pushing down through your heels to stay balanced. Breathe in, and as you breathe out, straighten your legs to rise back to the starting position.
Dog and Cat Position
Reduce stress in your back with the dog and cat position. Get down on your hands and knees with your back straight. As you inhale, look directly in front of you and lift your butt in the air. Curve your back as you bring your belly toward the ground. Hold this position for several breaths, then inhale as you tighten your butt, lower your head so your neck is completely relaxed and arch your back, like a cat. Hold for several breaths, then switch back to dog pose. Alternate between dog and cat pose to reduce back pain and stress.
References
- BabyCenter: Great Pregnancy Exercise: Prenatal Yoga
- "The Prenatal Yoga Deck: 50 Poses and Meditations"; Olivia Miller; 2003
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