Prenatal yoga is one of the significant forms of yoga practiced all over the world. The moment you came to know about your pregnancy is a life-changing moment for you. It is not easy to catch the excitement but it is important to carry yoga along with your pregnancy.

Yoga is a complete exercise and the benefits are immense. 

Practicing yoga during pregnancy provides the mental stability to the mother to go through phase frictionlessly.

Yoga poses for pregnant women are very subtle in nature and comfort them exceptionally.

It is recommended to join yoga in the first month of your pregnancy as it builds the foundation for the coming months for the practice.

It’s better late than never. If you haven’t started yoga yet and in your third trimester, even then you can practice some yoga pose that can help you drive through your labor time.

Yoga poses for pregnant women are completely safe.

Yoga for 1st-trimester yoga poses ( 0 to 12 weeks )

• Neck and shoulder roll practices

Practicing neck and shoulder rolls rejuvenate the circulation of blood flow in the above shoulder region. Neck moments provides a nice stretch in the spine without overstretching the muscles.

Doing the practices with soft and easy movements releases stiffness in the back and head area.

• Butterfly pose

The pose benefits in opening up the pelvic region and silently prepares the body for the labor time. It helps the mother to improve flexibility in the legs and waist area. 

The swing in the legs strengthens the lower region of the spine and back muscles.

The butterfly pose is useful to reduce back pain problems common during the pregnancy period.

• Forward bend

Another important pose practiced during the first trimester is the forward bend pose. The pose tones the legs and helps the body to bend forward completely.

Women practicing the forward bend can easily distinguish the changes body goes through the pregnancy period. 

The pose helps to improve the flexibility of the body that ensures to past by labor effortlessly.

• Cat cow stretch 

Cat cow stretch is completely safe for the women in their first trimester. Practicing the pose calms the mind and body at the same time.

The posture improves flexibility of the spine, reduces back and neck pain, and strengthens the legs. Flexibility in the spine is important to remain balanced in the mental terms.

A woman goes under maximum physical and mental changes during the first trimester and the cat-cow pose helps to balance the body and improve coordination between mind and body movements.

 Yoga for the second trimester ( 13 to 27 weeks )

• Thunderbolt pose

You can practice Vajrasana or hero’s pose in your second trimester. Remember you are now practicing with your baby and thus it is important not to overdo any stretch.

Make sure you hold the pose as long as comfortable for you.

• Downward dog pose

The yoga pose is best suitable for the moms to be in their second trimester. Downward dog is little on the intense side. The time of the second trimester is the time when the body is feeling highly energetic. The uneasiness is completely gone.

Make sure you practice the pose under the guidance of a verified yoga teacher.

Downward dog pose aids digestive health and provides mental clarity into the system.

• Child pose

Child pose aids relaxation to the body and stimulate the nervous system. The gentle forward bend into the system provides stretch in the shoulders, neck, and spine. Practicing child pose provides length to the torso.

• Standing upward stretch

The pose is more emphasized on the mental strength than on the physical aspects. This yoga pose is quite simple and helps the practitioner to maintain balance in the body. 

Practicing the pose raise the intellectual balance and let your long trapped feelings dissolve.

• Triangle pose

Triangle pose is one of the standing yoga poses practiced in the prenatal yoga. The pose boosts the activity of your yoga session. 

Triangle pose stretches your arms and calf muscles. The pose may have some limitations with the people having herniated disc problems. It is recommended to practice the pose under the utmost guidance and safety.

Yoga in the third trimester ( 28 weeks till birth )

• Half bound angle pose

If you have been practicing prenatal yoga from day 1 then you can go for a complete bound angle pose. If you are someone who started late, then half bound angle is for you.

The pose near your delivery time frames a strong foundation by losing the stiffness in the pelvic region.

• Side angle pose l

Side angle pose is safe to practice during pregnancy under guidance only. If you are not comfortable, then ask your guide for the modification in the pose. The purpose provides length on the sides of the body.

The pose can be practiced on the chair. 

• Warrior pose

Another escalator in your yoga session is the warrior pose. The pose is completely safe if practiced under guidance. Warrior pose 1 and 2 can be practiced on a chair if not comfortable.

Warrior pose works on the upper thigh muscles. It prepares the legs to hold another life you carry in your belly.

• Goddess pose

Well, carrying a life in your womb is not an easy thing. practicing goddess pose contribute power to your legs. It is important to keep your legs in good condition to avoid post-pregnancy problems you may face.

• Reclined supported bound angle pose

Recline supported bound angle pose is the modification in the bound angle pose. It nourishes your knees and supports your back.

The pose increases the blood flow in the system and creates space around the pelvis.

ABSTRACT

Prenatal yoga form is designed to focus on the problems women may face during their pregnancy. Here the yoga pose for pregnant women is discussed according to the trimester they are in.

It is best to start any yoga pose under the guidance of the yoga teacher. The sole purpose of this article is to generate yoga awareness.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.