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5 Best Prenatal Yoga Poses for Safe Pregnancy

Divya
As you gain strength, flexibility, and balance via prenatal yoga poses, you have the ability to reconnect with your body. (Image via Unsplash/Yan Krukov)
As you gain strength, flexibility, and balance via prenatal yoga poses, you have the ability to reconnect with your body. (Image via Unsplash/Yan Krukov)

Although being pregnant is a lovely and amazing time, there can also be a lot of suffering. Your body frequently begins to hurt in unexpected places and ways.

What can you do, then, to make the next nine months more bearable? Yoga.

Yoga during pregnancy is crucial for both you and your unborn child, regardless of how exhausted you may be.

Due to its ability to relieve pregnancy-related discomfort and get your body ready for labor, yoga is a particularly safe and beneficial exercise for expectant mothers. Additionally, calm breathing and gentle motions help reduce stress.


Best Prenatal Yoga Poses

Now is the perfect time to start practicing yoga, even if you have never done it before. Your body and your unborn child will appreciate it. Here are six prenatal yoga poses you can try today.

With yoga, you will experience amazing benefits, such as better sleep, less back pain, and less weariness.


1) Head-to-knee forward bend

This forward bend is a great prenatal yoga pose that helps you relax by strengthening your back muscles and enhancing digestion. Your legs, hips, and back are stretched out with this exercise.

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Here is how to do it:

  • Place your left leg outstretched while sitting on the edge of a cushion, block, or folded blanket.
  • the inner right thigh with the sole of the left foot.
  • As you raise your arms, take a breath.
  • Exhale to stretch the front of your torso by bending slightly forward.
  • Your hands should be on the ground or your body.
  • Hold this posture for as long as a minute.
  • Continue on the opposite side.

2) Pointer dog pose

This prenatal yoga pose is helpful for developing balance and core strength.

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Here is how to do it:

  • Start off on all fours with your knees at hip width and your hands shoulder width apart.
  • Take a deep breath in and raise your right leg to hip height while raising your left arm with the thumb pointing upward.
  • To ensure that the posture has muscular support, lengthen your spine as you reach your front hand away from your back foot. You should also feel a light lift in your abdomen .
  • Maintain a long neck and look around 12 inches in front of the yoga mat.
  • Take three to five full, deep breaths, then switch sides.

3) Low lunge twist pose

Contrary to popular belief, pregnant women can do twist poses. In fact, the only ones to avoid are those that force the body up against the knees. This is why the low lunge twist is a fantastic prenatal yoga pose.

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Here is how to do it:

  • Get on your fours. Place your left foot on the ground with your left leg 90 degrees bent and your knee directly over your ankle.
  • Flex and extend your right foot behind you as you place your palms firmly on the floor, then lower yourself into a low lunge while keeping your right leg straight.
  • Allowing your sights to follow your hand, shift your weight to your right hand and raise your left hand towards the ceiling. Repeat by swapping sides.

4) Chair pose

Chair pose is an excellent prenatal yoga pose as your legs and hips are strengthened, better preparing your body for labor.

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Here is how to do it:

  • Start off by standing with your feet hip-width apart. To maintain a good balance, you might want to space your feet apart more widely than this.
  • As you exhale, raise your arms above your head.
  • Take a breath out, bend your knees, and drop your hips as if you were sitting in a chair.
  • Hold for a few number of breaths.

If you find this stance shaky, you can adjust yourself by placing your feet farther apart than the width of your hips.


5) Cat Cow pose

This relaxing prenatal yoga pose increases circulation, eases stress, and increases spinal mobility. The muscles in your neck, shoulders, and torso are nicely stretched.

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Here is how to do it:

  • Start by getting on all fours.
  • Take a deep breath in as you lift your belly, arch your spine, and look up.
  • Draw your chin into your chest and raise your spine as you exhale.
  • For up to a minute, keep up this soft flow.

As you gain strength, flexibility, and balance via prenatal yoga poses, you will be able to reconnect with your body.

Prenatal yoga encourages physical and mental relaxation, lessen pregnancy symptoms, and establish constructive thought habits. Additionally, you will discover how to enjoy every change that pregnancy brings along.

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Edited by Saman
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