Prenatal yoga is a great tool to use during pregnancy to help prepare the body and mind for each stage of pregnancy and labor. It’s a practice designed for the expecting mother, and instead of a regular yoga practice, the exercises included, focus on the specific areas of need during pregnancy. The exercises help to alleviate the common aches and pains that come with pregnancy, and also focus on the mental and emotional side of pregnancy and labor.

Common aches and pains during pregnancy that prenatal yoga can help with:

Tight hips
Low-back pain
Upper/mid-back pain
Neck and shoulder discomfort or headaches
SI issues
Swelling in the hands and feet
Acid reflux
Nausea

When a class is designed specially for the expectant mother; many of the common aches and pains above will be reduced, improved or eliminated altogether.

How are prenatal and regular yoga different?

In a prenatal yoga class you will not be doing inversions, arm balances or twisting
In a prenatal yoga class the room will not be hot, but instead, cooler
In a parental yoga class you will use many props, such as straps, bolsters and other items to help keep comfortable
In a parental yoga class, you will not be over extending the abdominal muscles or doing exercises that include back bending of any sort
In a prenatal yoga class, women will not be asked to lay on their backs or on their belly during the exercises

Finding a local prenatal yoga class is so beneficial for expecting mothers. It helps to build a community of women experiencing similar things, and is a constant, typically weekly, yoga practice to include during your pregnancy.

Safe and Beneficial Prenatal Yoga Postures:

1. Easy Pose

Benefits

This pose is a great hip opener and very gentle. It gives you a sense of pease and calm. It’s a great way to connect with your baby by closing your eyes and focusing on your breath.

Instruction

Start with your legs crossed in a comfortable position. Begin seated and cross your legs.
Sit up straight and focus on making your spine straight.
Relax your shoulders away from your eyes, lengthen your neck .

2. Cow and Cat Pose

Benefits

This pose helps to relax and strengthen the muscles in your lower back and abdomen. The rocking back and forth of the pelvis, guiding baby into an optimal birthing position. This pose is very gentle and helps relax the entire body, as you move from cat to cow, you naturally take nice cleansing and relaxing breaths.

Instruction

Start on all fours with hands shoulder width apart and knees hip-width apart.
Inhale and gaze to the sky, lifting the breastbone and the coccyx (tailbone) toward the sky as you softly contract in your lower back (see figure a).
Exhale and round the spine in the shape of an angry cat. Don’t overstretch your abdominal muscles, listen to your body and stop when you feel tightening in the front of the body. This is more about the curve of the spine, and we don’t encourage any stretching of the abdominal muscles. (see figure b).

3. Pointer Dog Pose

Benefits

This pose helps to strengthen the abdominal muscles, the lower back and helps your body with overall balance. The pose is restorative for the body and helps you maintain focus and concentration, strengthening not only the body, but also the mind.

Instruction

Start on all fours with hands shoulder width apart and knees hips width apart.
As you inhale, lift one of your arms up so that your thumb is pointed to the sky, and your arm is in line with your opposite leg.
Create length in your spine by reaching forward with your arm and back with your leg, in opposition.
Keep your neck long with the gaze to the front of your yoga mat.
Practice breathing deep breaths as you change sides every 3-5 breaths, or as needed.

4. Down Dog Pose

Benefits

Downward-Facing Dog is a helpful stretch for for the backside of the body. It stretches your body from head to toe. Because downward facing dog is considered an inversion, as your head is below the heart, this pose allows oxygenated blood to travel to the brain, which is helpful for focus, energy and overall mental clarity. While this posture is gentle on the body, it makes you feel like strong and grounded, rooted and confident.

Instruction

Begin on all fours with hands shoulder width apart and knees hip-width apart.
Exhale and lift your hips to the sky, but keep a soft bend in the elbows and knees.
As you progress in your pregnancy, you can make a wider stance in the feet and hands so you’re more supported and stable.

5. Pigeon Pose

Benefits

This pose helps to open the hips which can greatly help women during their labor and delivery. We hold a lot of emotion in our hips, and working on this during your pregnancy allows you to be calmer during your labor.

Instruction

Start in a low lunge, one leg behind you and one leg in front, and slowly guide the front leg to a 90-degree angle.
It takes time to get into this pose, so focus on your breath and take your time guiding your body into position. If you feel uncomfortable, support your body with blocks or pillows so you have less weight on the belly and hips.
Slowly focus on your inhales and exhales and gently settle into this posture. If your body feels good, you can slowly fold forward
Stay here as long as you’d like, enjoying deep breaths before changing sides.

6. Garland Pose

Benefits

This pose is a great hip opener and stretches the inner thighs, while strengthening the leg muscles, both quads and hamstrings. This pose helps you feel strong and connected to your baby.

Instruction

Start in a standing position, feet hip width distance apart. Turn your toes out to the sides of the room, and bring your hands, palms touching to your heart center. Mountain Pose, step the feet a little wider
From here, go into a squatted position and allow your hips to lower into the squat. Stop when you feel a deep stretch. You can place a block or pillow between your legs for support if you need.
Breathe and focus on your strong body during this pose.

Prenatal yoga is a great way to relax, stretch and strengthen your body, and connect with your baby.

*Written By Valerie Drews, CPD, CYT (Certified Birth Doula & Yoga Teacher)*

*images and descriptions of poses from: https://humankinetics.me/2019/06/14/24-pregnancy-yoga-poses-for-a-strong-healthy-safe-pregnancy/amp/