Prenatal yoga classes are popping up everywhere at studios around the country, and for good reason: Yoga is a gentle, calming way to strengthen the body and prepare it for giving birth. Good core strength is imperative for the expectant mother, and yoga is one of the best and safest ways to develop that strength. The great thing about yoga is that you can do it right in your own living room. Practice for 30 minutes to one hour per day, and you will feel the difference in no time.
Cat and Cow
Cat and cow pose helps loosen the spine and open the chest, shoulders and upper back. It can take some pressure off the spine that can be caused by the weight of the uterus. To do cat and cow, come onto all fours with the wrists directly underneath the shoulders and the knees directly underneath the hips. Holding the back in a neutral position, draw the belly button up toward the spine to engage the abdominals. On an inhale, begin to arch the back and look up at the ceiling. Draw the tailbone up, and open through the chest. On your next exhale, begin to round the spine, dropping the tailbone down and drawing the navel up and in. Spread through the shoulder blades. Repeat this five times following the pace of your own breath.
Knee Rocking
Knee rocking helps stretch the outer hips and can alleviate discomfort caused by the baby's pressure on the hip joints and nerves. Begin in a comfortable cross-legged seated position with your right leg on top of the left. Cradle the right leg in both arms with the knee in the crook of the right elbow and the foot in the crook of the left elbow, or just holding the foot in the left hand. Keep your back straight and grow taller as you inhale. Gently rock the knee and leg from side to side, moving from the hip joint. Rock the right leg several times and then move to the left leg.
Bridge Pose
Bridge pose builds strength in the low back, legs and glutes, and increases flexibility in the back and shoulders. Begin lying on the floor with your arms by your side, palms facing down. Draw your knees up and place your feet flat on the floor close to your sit bones (tailbone). Your feet and knees should be as wide as the hips. On an inhale, lift the pelvis up toward the ceiling and press into the floor through the hands. Lift the hips up as far as you can and hold for 30 seconds to one minute. Exhale, lowering the hips to the ground. Repeat this exercise as many as five times.
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