Prenatal Yoga Exercises
One of the most popular prenatal yoga exercises is the cat-cow stretch. This position involves the person being on all fours. The pose actually aids the fetus in reaching the best possible position within the expecting mother. To get the fullest benefit from the pose, the expectant mother should make sure that all spinal movements start in the pelvis and work away. This can even be done during very early labor.
Another prenatal yoga exercise that is seen often is the Cobbler’s Pose, which is also known as the Baddha Konasana. It can be performed with the aid of folded blankets to support the spine, which is sensitive during pregnancy. The pose also helps with opening the hips to, again, prepare for a more comfortable and natural child birth. It may be achieved by sitting with the soles of your feet together and the knees apart. Pressing the feet into each other will help to push the hips open and align the spine even more.
Pelvic tilts, another prenatal yoga exercise, are good for releasing tension and pressure from the lower back. Additionally, the exercise is often used for those with back or neck injuries. These are common problem areas for women in the late stages of pregnancy and thus a great way to relieve some of that joint pain.
Sometimes the ribs feel crowded as the fetus grows out of its home. During this stage, side plank variations are a great prenatal yoga exercise. They de-emphasize the abdominal muscles, but are good for stretching the sides and creating more rib room. When the ribs feel tight, this is a good way for pregnant women to go.
The opening of the hips relieves much of the pressure associated with pregnancy. For that reason, hip openers like the one-legged king pigeon pose is great for prenatal work. It is okay to use props in order to complete or reach the poses. The idea is to open the hips and relieve pressure.
Prenatal yoga exercise is a great way for expectant mothers to exercise late into their pregnancy. Besides the physical benefits of relieving pressure and finding comfortable hip opening positions, the yoga also provides a mental release of the stress of upcoming childbirth. So if you are pregnant or know someone who is, suggest yoga to improve comfort on a physical, spiritual, and mental level.
