Yoga poses to practice during pregnancy

Yoga is an old practice that offers many physical and mental benefits. During pregnancy, yoga can be a valuable resource for women, offering a safe and effective way to support their health and well-being during this time of transformation. The yoga poses recommended for pregnant women are designed to strengthen the body, relieve pain, promote relaxation and prepare for childbirth.

In this article, we'll explore yoga poses that are suitable and recommended during pregnancy and the many benefits they can offer expectant mothers.

• Benefits of prenatal yoga
• Recommended yoga poses during pregnancy
• How to practice each pose
• Wrapping up

 

Benefits of prenatal yoga

During this period, it becomes increasingly difficult for pregnant women to maintain their mobility, balance, flexibility or posture, or to engage in physical activity. However, it is still advisable to exercise and practice gentle stretching in order to minimise pregnancy-related aches and pains such as joint and muscle pain. Yoga is one of the 'gentle' activity, along with swimming and walking, that are suitable and recommended for pregnant women. Here are the main benefits:

 

• Strengthening muscles and flexibility 

Prenatal yoga includes poses that gently strengthen the muscles of the back, legs and pelvis. It also helps to keep the joints supple, which is beneficial for the labour and delivery process.

 

• Improving posture and balance 

Yoga poses help you to develop a better awareness of posture and balance, which will relieve the aches and pains associated with the extra weight of pregnancy and prevent back problems.

 

• Reducing stress and anxiety

Yoga encourages relaxation and a focus on breathing, reducing stress and anxiety levels in pregnant women. Regular yoga practice can help you cope better with the emotional changes during pregnancy.

 

• Improving blood circulation

Yoga poses, particularly those in which the legs are elevated, can improve blood circulation throughout the body, reducing swelling and heavy legs.

 

• Strengthening the pelvic floor

Kegel exercises (named after their inventor Dr Arnold Kegel, which strengthen the pubococcygeal muscle) and certain yoga poses help to strengthen the pelvic floor, which is of real benefit in supporting the baby and preventing problems associated with a weakened pelvic floor after childbirth.

 

• Preparing for childbirth

Prenatal yoga also teaches pregnant women breathing and relaxation techniques that are useful during labour and birth. It also helps them to develop self-confidence and connect better with their bodies during this important period.

 

• Relieving back pain

Yoga includes poses that stretch and strengthen the back muscles and relieve the back pain during pregnancy, due to the increased pressure on the spine.

 

• Better sleep quality

Regular yoga practice promotes better sleep by helping to relax the body and mind, which is essential during pregnancy, when sleep is disrupted.

 

• Reduced nausea and constipation

Some yoga poses and breathing techniques can help to ease morning sickness and improve digestion, thus relieving constipation, which is a frequent problem during pregnancy.

 

• Closer bond with the baby

Prenatal yoga practice can provide precious moments to connect with the developing baby. Breathing and meditation exercises create a peaceful inner space for communicating with the unborn baby.

As you can see, prenatal yoga has many benefits during pregnancy. However, you must be careful not to exceed your own limits, for the safety of both mother and baby.

 

Recommended yoga poses during pregnancy 

It is essential to practice appropriate yoga poses to ensure the safety of both mother and baby: 

• The Cat/Cow pose (Marjaryasana/Bitilasana): this combination of movements is gentle on the spine and promotes flexibility.

• Butterfly pose (Baddha Konasana): helps to open the hips and relax the groin.

• Warrior pose (Viparita Virabhadrasana): this gentle warrior variation strengthens the legs and improves balance.

• Downward-Facing Dog pose (Adho Mukha Svanasana): stretches the legs and relieves tension in the back.

• Triangle pose (Trikonasana): helps to open up the upper back and improve balance.

• Tree pose (Vrksasana): strengthens the legs and improves balance.

• Goddess Pose: the aim of this pose is to strengthen the legs and open up the hips.

• Child's pose (Balasana): a relaxing pose that stretches lower back and shoulders.

Each pregnancy is different, so it is essential to consult your doctor before beginning any yoga practice during pregnancy. Certain poses may be contraindicated depending on your individual state of health and how far along you are in your pregnancy. You should always listen to your body, take frequent breaks and avoid over-stretching. If you never practiced yoga before, it is better to consider taking prenatal classes with a qualified instructor so that you can be guided safely through the practice.

 

How to practice each pose

 

The Cat/Cow pose (Marjaryasana/Bitilasana)

• Get down on all fours with your hands under your shoulders and your knees under your hips.
• As you inhale, lift your head and tail towards the ceiling (cow).
• As you exhale, round your back and point your chin towards your chest (cat).
• Repeat this movement, synchronizing your breath with the movement for a few breaths.

 

Butterfly pose (Baddha Konasana)

• Sit on the floor with your back straight and your legs stretched out in front of you.
• Bend your knees and bring your feet towards each other, letting your knees open at the sides.
• Hold your feet with your hands and bring them as close to your body as possible.
• Hold this pose for as long as you feel comfortable, breathing deeply.

 

Warrior pose (Viparita Virabhadrasana)

• Stand with your feet hip-width apart.
• Turn your right foot outwards and bend your right knee slightly.
• Keep your left leg straight and your left foot anchored to the floor.
• Raise your arms upwards, keeping your shoulders relaxed.
• Hold for a few breaths, then repeat on the other side.

 

Downward-Facing Dog pose (Adho Mukha Svanasana)

 

Triangle pose (Trikonasana)

• Stand with your feet about a meter apart.
• Turn your right foot outwards and stretch your arms horizontally.
• Bend to the right and lower your right hand towards your right foot (or ankle).
• Raise your left hand towards the sky, forming a straight line with your left arm.
• Turn your gaze towards your left hand.
• Return to the standing position and repeat on the other side.

 

Tree pose (Vrksasana)

• Stand with your feet hip-width apart.
• Bend the right knee and place the sole of the right foot on the left ankle or calf (avoid placing it on the knee).
• Find your balance, place your hands in front of you in a prayer position or extend them upwards.
• Stay in this pose, breathing deeply, then switch sides.

 

Goddess Pose

• Stand with your feet wider apart than shoulder width, toes pointed slightly outwards.
• Bend your knees to descend into a squatting position, keeping your knees in line with your feet.
• Place your hands on your thighs or in a prayer position in front of your heart.
• Keep your back straight and your torso lifted as you breathe deeply.

 

Child's pose (Balasana) 

• Sit on your heels with your knees hip-width apart.
• Lean forward with your torso between your knees and stretch your arms out in front of you.
• If possible, rest your forehead on the floor.
• Breathe deeply and relax in this relaxed position.

Always remember to practice these poses slowly, using your breath to guide your movements. Do not force your body and adapt the poses according to your comfort level and the advice of your healthcare professional. If you face any difficulties or concerns, consider taking a prenatal yoga class with a qualified instructor.

 

Wrapping up

Prenatal yoga therefore offers a multitude of benefits that can significantly improve health and well-being of pregnant women. From relaxation and stress reduction to preparation for childbirth and muscle strengthening, yoga poses specially adapted for pregnancy can be a valuable resource throughout this special time of life. However, it is advisable to practice prenatal yoga under the supervision of a qualified instructor and to consult a health professional to ensure that the practice is adapted to the individual needs of each pregnant woman.

By taking the time to listen to her body and practicing yoga in a safe and appropriate way, a pregnant woman can not only benefit from the positive physical effects, but also connect more deeply with her developing baby. Prenatal yoga thus offers a unique opportunity to create a peaceful inner space in which to cultivate serenity and self-confidence during this period of change and growth. Whether it's to relieve back pain, prepare for childbirth or simply to enjoy a moment of relaxation, prenatal yoga can be a real source of well-being and connection for pregnant women who choose to make it part of their pregnancy journey.