7 Yoga Postures to Relieve Pain During Pregnancy (And 4 That Should Be Avoided)

Experts believe that yoga during pregnancy can be very beneficial and even facilitate labor. This type of exercise helps to open the hips, relax the muscles and strengthen the back, legs and abdomen, better preparing the woman’s body for that special day.

O awesome.club selected the most beneficial yoga postures for pregnant women, as well as some that should be avoided until the baby is born. But always consult your doctor and a specialist before practicing any physical activity.

This is a good pose to start with and warm up. Stand with your feet hip-width apart, toes pointing forward, knees slightly bent, and shoulders back. Close your eyes and place your hands in front of your chest. Try not to collapse your lower back and keep your shoulders relaxed. Inhale through the nose, exhale through the mouth slowly and deeply.

Keep your feet wide apart and raise your arms to shoulder height, keeping them relaxed. As you exhale, turn your front foot about 90 degrees and your back foot about 45 degrees, inhale, bend your front knee and look over your hand. Try to keep your front knee in line with your little finger. Count for about 20 seconds and repeat on the other side.

This is a very good pose to strengthen your legs and also to open your hips. If you are not feeling well in the last trimester, stop doing it and work on other postures.

The bridge pose is classic in prenatal yoga and you should do it as long as you feel comfortable to relieve your back. Keep your feet hip-width apart and your heels a little closer to your hips than usual. Place your palms on the floor. It’s important to work on your breathing: as you exhale, press your feet; as you inhale, lift your hips slightly. Keep looking forward, not sideways. Hold this position for about 20 seconds, then slowly lower yourself with a long, full exhalation.

This pose is ideal for opening your hips and strengthening your core, buttocks, and hamstrings.

Kneel supporting the 4 extremities, placing your knees a comfortable distance apart, while looking straight ahead. Inhale and lift your head, neck and chest, as well as your tailbone up and back, then exhale and gently roll backwards. Repeat slowly a few times, while controlling your breathing.

During pregnancy, the lower back ends up being compressed a bit, so this exercise is great for the spine. This pose stretches the spine and back muscles, stimulates the internal organs including the gastrointestinal tract, opens the lungs and chest, and relieves lower back pain.

This posture is a continuation of the previous one, but you may have to place your knees further apart than normal, do what is most comfortable for you. Tuck your toes under, put your hands in front of you, and sink your hips into your heels. Move your hands forward until your forehead reaches the floor. Stretch your arms and relax during a breath.

This pose is wonderful for opening up your back and hips.

Keep your feet open as you inhale and raise your arms to shoulder height, keeping your shoulders down and back. Exhale and turn your right foot 90 degrees and your back foot about 45 degrees. Inhale while you are stretching your arms. Then, as you exhale, extend your front arm, keeping your left hip back. When you can’t take it anymore, let go of your right hand and raise your left hand, try to rotate your hips and continue breathing deeply and slowly. Do this on both sides.

This pose strengthens your entire body and is highly beneficial.

Start with 2 feet on the ground until you feel comfortable. Open your right hip by rotating your right knee to the right, lift your right foot and rest it on your left leg. There are a few options: you can leave your right foot on the floor or raise it as high as you feel stable and secure.

This is a very nice and relaxing posture. If you feel a little unbalanced, lean against the wall or use a chair for greater stability.

The following poses are not recommended for pregnant women because they can do all sorts of damage to your body, and even your baby, by overstretching your muscles and even reducing the flow of blood to your uterus. However, if you still want to do them, take corresponding and special precautionsin addition to consulting your doctor and instructor, so that it is something completely safe.

There are many yoga exercises with the twisting movement, some of them are performed on the floor and others during plank poses. It goes without saying that this type of exercise largely focuses on the abdominal area. If you are active and have a lot of aptitude and experience, it is possible to continue doing it during the early stages of pregnancy, but in general, you should not put too much pressure on your abdomen.

There are many poses that require you to lie face down and put a lot of stress on your core. It is good advice to stay away from these poses during pregnancy, however there are many exercises you can do to stay fit and strong that are also safe during this special phase.

Like the poses above, the Boat Pose and the like put a lot of pressure on your core and lower back. There are many other poses that help keep your back and legs strong that don’t put so much strain on your belly.

Did we forget to mention other beneficial yoga poses for pregnant women in our post? Have you been practicing any of these postures during pregnancy? Share your experience in the comments below!