Yoga provide various health benefits throughout pregnancy including improved muscle tone, posture and circulation. Breathing techniques used during yoga promote relaxation, which may help during labor and other restless times during motherhood. Poses designed to stretch the inner thigh help relieve tension in the groin and hips and strengthen thigh muscles. Consult your obstetrician or midwife before starting a yoga regimen during pregnancy.
Butterfly Pose
Butterfly pose, also known as Baddha Konasana, opens the hips and relieves tension in the inner thigh. This beneficial pregnancy pose also stretches your groin and knees. Sit on the floor or a yoga mat with the soles of your feet touching in front of your body. Press the balls and heels of your feet together and bring your feet toward your pelvis. Place your hands on your ankles and gently press your knees toward the floor until you feel the stretch in your inner thighs. Slightly lean toward your feet to deepen the stretch. Avoid using your hands or elbows to press your knees toward the floor. Hold the pose for at least six deep breaths. Release the pose, then repeat.
Goddess Squat
Goddess squat strengthens and stretches various muscles in your lower body, including the inner thigh. Squatting creates more space in the pelvis, which can alleviate tension and provide comfort during pregnancy or childbirth. Stand on the floor or a yoga mat with your feet about 4 feet apart. Slightly turn out your toes and rest your hands on your hips. As you exhale, bend your knees into a squat position until you feel the stretch in your inner thighs. Do not allow your knees to bend past your toes. Lift your arms to shoulder level with palms facing forward, then bend at the elbows and point your fingers upward. Hold the pose for at least six breaths, then slowly lower your arms and straighten your legs.
Head-to-Knee Forward Bend
Head-to-Knee Forward Bend, or Janu Sirsasana, stretches the groin and strengthens back muscles during pregnancy. Sit on the floor or a yoga mat with your legs extended in front of you. Inhale as you bend your right knee and bring the sole of your foot toward your left thigh. Exhale and slightly turn your torso to the left. Hold this position or slowly reach toward your left foot as far as you are able. Avoid forcing yourself into a forward bend or hunching your back. Hold the pose for 1 to 3 minutes. Inhale as you come up and repeat on the opposite leg.
Warning
During your pregnancy, ligaments relax and provide less support for your joints and muscles. Overstretching can cause further relaxation of the ligaments and lead to injury. Avoid yoga exercises that involve lying on your stomach, back bends or deep twists. Listen to your body and stop if you feel discomfort or pain while stretching. Consult your obstetrician or midwife before beginning a new exercise program or trying a new yoga position.
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