Pregnancy is a wonderful experience, but it may be challenging at times. This calls for keeping yourself active and flexible along with strength as the body is constantly changing. Yoga has always been a great support to pregnant bodies. It helps in relieving many discomforts such as back pain, fatigue, and stress while making a pregnant woman’s body prepared for labor.
Gentle poses can help you maintain flexibility and calmness, which will allow you to connect with your baby. Here we are going to look through the gentle yoga poses for every pregnancy trimester that will be beneficial for you and your little one!
First Trimester (Weeks 1-12): Foundations for Growth
During the first trimester of the pregnancy, your body is slowly learning to adjust to pregnancy change. You may become really tired, nauseated, or emotional, but practicing yoga could help you build strength and balance in addition to calming your mind through soothing poses that are mild as well as supportive of your overall well-being.
Cat-Cow Pose (Marjaryasana-Bitilasana)
How to Do It:
Place hands and knees on the mat and kneel with your wrists under your shoulders and your knees under your hips. Now breathe in while arching the back, dropping the belly toward the floor (Cow). Breathe out and curve the spine, dropping the chin to the chest (Cat). Repeat this flow 5-10 times.
Benefits:
This pose stretches the spine, helps to get rid of back pain, and can be very relaxing for the body. It is also very good for nausea relief.
Seated Forward Fold (Paschimottanasana)
How To Do It:
Start this pose by sitting on the floor with your legs straight out in front of you, now extend them to the side carefully. Now Inhale and extend your back. continue by breathing out and slowly and slowly fold forward to reach for your feet or shins. Keep your back straight and avoid letting your spine curve. Now repeat this posture 5-10 times.
Benefits:
It stretches the hamstrings and the back of the lower end. This asana also relaxes your mind and makes you relax.
Child’s Pose (Balasana)
How To Do It:
Sit on the mat with your heels together and your knees apart. Lean back on your heels and bend forward, bringing your forehead onto the mat. Reach out the arms in front of, or to the sides of the body.
Benefits:
A child’s Pose can relieve the tension in one’s back, hips, and shoulders, thus acting like a restorative pose, thereby relaxing an individual. It could serve as a good relief while taking a midday break.
Second Trimester (Weeks 13-26): Building Strength and Stability
You will now begin to show a baby bump during this second trimester. Your body will need additional strength and stability at this point. You may also feel more energetic, so this is a great time to continue building strength and flexibility for carrying a growing baby.
Warrior II (Virabhadrasana II)
How to Do It:
Stand with feet wide apart, hips away from the right one. Turn the left foot outward 90 degrees so the left knee drops perpendicular to the left ankle. Stretch your arms out in an outward direction so your palms face the ground. Turn the head to gaze forward at your left hand. Breathe 5 to 10 times; reverse.
Benefits:
The Warrior II pose helps in strengthening the legs, hips, and arms. This builds stamina for labor and opens the hips, which can improve balance.
Squat Pose (Malasana)
How To Do It:
Start this posture by standing straight with feet wide apart and toes out. Now Inhale; and slowly start lowering your body down with your heels on the floor, this is your squat position. Make sure to bring your palms to the front of your chest with your elbows pressed against the insides of your thighs and deepen the stretch. Continue to remain in this posture for 30 seconds to 1 minute. Now, exhale while coming back to the standing position. Continue this for 10 times. ( Increase the repetition according to your health).
Benefits:
This position will ease you to open up your Hip and Pelvic region, thus facilitating smooth delivery. It also helps one to reduce tension in the lower back and groin area.
Modified Downward Dog (Adho Mukha Svanasana)
How To Do It:
Start this Posture like you have been doing in Cat and Cow Pose. Kneel on your hands and knees by keeping your wrists under the shoulder and your knees under the hips. Now inhale; move your hand a little forward and arch your back towards the ceiling making a V shape from your back. Make sure to keep your knees slightly bent to avoid any strain on your back and also ensure that your head is aligned with your spine. Exhale while coming back to the starting posture. Continue this pose for a few times.
Benefits:
This posture stretches out the hamstrings, calf muscles, and spine. That will help relieve any discomfort caused in the back and the legs. It also facilitates the improvement of circulation to reduce swelling in the legs.
Third Trimester (Weeks 27-40): Preparing for Labor
This trimester is all about preparation. You are carrying more weight. You may be more exhausted and fatigued. These moments require yoga practices for de-stressing, relieving tension, and promoting deep relaxation in one’s body.
Supported Savasana
How to Do:
Lie on your side with pillows supporting your head, knees, and stomach. Close your eyes. Take deep, slow breaths. Focus on feeling completely relaxed in your entire body.
Benefits:
Savasana will calm the nervous system and provide relaxation at the end of pregnancy. It also develops mindfulness and stress relief.
Butterfly Pose (Baddha Konasana)
How to Do It:
Sit on the floor with your feet together and knees spread out to the sides. Hold your feet in your hands and, if it is comfortable, gently fold forward while keeping your spine long and not allowing your back to round.
Benefits:
The posture stretches the hips, inner thighs, and lower back, which may have been helpful now that the baby has grown and begun applying pressure to your pelvic region.
Hip Circles
How to Do It:
Stand on your feet and align them to your hips. Now, place your hands on your hips and slowly begin to rotate your hips in a circular motion. Repeat the posture clock and anti-clockwise. Be sure to keep your knees bent a little to avoid strain. You can also take the help of the exercise ball for doing this posture.
Benefits:
Hip circles tend to release the tension held in the lower back and hips, which, by this point in pregnancy, is quite a common occurrence. They loosen up the pelvic region for childbirth to begin.
Important Tips for Pregnancy Yoga
- Listen to your body: Pay attention to your body, and do not push it too hard. Avoid performing a posture that does not feel right to you; just omit it or change it around.
- Avoid Lying on Your Back: Avoid lying on your back, especially after the first trimester, because it might put pressure on your major vein called vena cava, which can lead to restricted blood flow in your heart and baby.
- Breathing: Emphasize deep slow breathing through your practice and try to keep calm and centered during your practice, it helps when laboring comes on.
- Keep hydrated: Drink a lot of water before, during, and after yoga practice to keep yourself hydrated.
Conclusion
Pregnancy yoga is one of the loveliest ways of relating with your body and baby while keeping yourself active yet relaxed. Every trimester of your pregnancy brings a variety of challenges and changes in one’s body; the appropriate poses will leave you feeling strong, flexible, and at ease. Always listen to your body and consult your healthcare provider before starting any exercise routine while pregnant.
