Yoga Postures During Pregnancy

When you're pregnant, everything is harder, including exercising. Prenatal yoga is a relaxing, modified yoga technique that will help prepare your body for labor, strengthen your muscles and improve your flexibility. Talk to your doctor before starting prenatal yoga, especially if you have pregnancy complications or other health problems.

Squat

Practice the squatting posture once a day to relax your legs and open your pelvis, which may make the birthing process easier. Stand in front of a chair with the back of the chair facing toward you. Separate your legs until they are at approximately the width of your hips and place both hands on the back of the chair for balance. Tighten your abdominal muscles and bend your knees as you pretend to sit down in an imaginary chair. Balance your weight backward into your heels. Breathe in while in the squatting position, then breathe out as you straighten your legs and stand back up again.

Bellows Breath

The bellows breath exercise is modified for pregnant women to reduce tension. Stand up straight with your feet at the width of your shoulders and your arms extended at chest level. Press both palms together and point your fingers out in front of you. Relax your shoulders, then take a deep breath in through your mouth as you separate your hands and extend your arms out to your sides at the level of your shoulders. Keep your chin high and your shoulders down. Exhale as you lower your chin to your chest and curve your back so your tailbone tucks under your buttocks. At the same time, bend over, bend your knees and place your hands on your upper thighs. Repeat three times.

Side Resting Position

Lie down on the ground on your right side on a yoga mat or towel. Bend your elbow and prop your head up on your hand. Place a rolled-up blanket between your legs, above your knees to support your hips. Take deep breaths as you hold this position. After a few minutes, rotate to the other side and take deep breaths.

Sideways Swing

Sit down on a towel or yoga mat with your legs crossed. Lift your left leg up and bend it behind you, so that your left knee is touching your toes on the right foot. If you are unable to keep your back straight, lean against a wall for support. As you inhale, lift your arms up in the air and lock your fingers above your head. Lower your torso to the right as you breathe out, holding the position for 10 seconds as you breathe. Inhale as you come back to center, then lower your arms back down. Repeat the exercise on the left side.